Lunchtime nutrition: three ‘Back to Work’ lunches you’ll love

CLose up of chicken salad lunch at desk while working in office

If you’re one of the many people getting ready to go back to the office, one dilemma that hasn’t disappeared during the pandemic is “what to eat for lunch”. 

Many of us prefer, or have to, take lunch with us; therefore, it can become a daily conundrum. Each lunchtime is an opportunity to provide the body with much-needed nutrients to sustain your energy throughout the day, so it’s a good idea to plan in advance.

Clinical Nutritionist Suzie Sawyer shares some much-needed lunchtime inspiration for your return to work.

Wrap up some goodness

Wraps are the perfect transportable lunch that will provide a great array of nutrients without causing any uncomfortable stomach bloat, as they are not a ‘heavy’ as normal bread.  Plus, it’s  really easy to buy gluten-free wraps or those made with sweet potatoes, spinach, or coconut flour.

Chicken,And,Salad,Tortilla

It’s important to include plenty of protein either from animal or vegetable sources.  For example, turkey is high in protein and lower in fat than chicken and therefore makes a great choice.  Why not wrap up some lettuce, turkey, sliced cabbage (red or white are both great for the digestion) and some cucumber strips, with a little mayonnaise?

Tortilla,With,Vegetables,And,Hummus,With,Chickpeas.,Top,View.,Black

As a veggie option, spread the wrap with plenty of hummus and then lay lots of lettuce, avocado slices, cucumber sticks and tomato.  For a little extra pizazz, why not add some cheese of your choice and within minutes you’ve created a colourful and nutritious lunch.  Both of these wrap options contain plenty of protein, vitamin C, energising B-vitamins, and immune-boosting vitamin E.

Zingy rice noodles

Rice noodles are a great lunchtime choice; not too heavy but still providing plenty of nutrients, which can taste even better depending on what you put with them. It’s good to get your base flavours right and garlic is the perfect start; great for the immune, digestion and cardiovascular systems.

Rice,Noodles,With,Chicken,,Mushrooms,Mun,And,Vegetables,,Prepared,In

Fry some garlic and fresh chopped chilli (a great fat-burner), and then add some chicken, prawns, or tofu.  Add some soy sauce, lime juice, chopped carrots and peppers and your base is made.  All you need is to quickly cook the rice noodles, add them to the mixture and then serve into your  transportable pots. It’s a great idea to make up a couple of lunch boxes for your working week as they keep well in the fridge.

Tasty cauliflower rice

If you’re watching your waistline, then this dish is perfect.  It’s high in protein (around 16g per portion) but low in carbs.  Cauliflower is a member of the super-healthy cruciferous vegetable family, and contains plenty of antioxidants, protecting the body from degenerative diseases.

Cauliflower,Rice,With,Vegetables,In,Bowl,On,White,Background.,Paleo

Chop up a whole cauliflower and then blitz in a food processor so that its texture becomes like fine grains.  Then mix up some immune-boosting spices including cinnamon and allspice. Coat the cauliflower in the spices and put into a roasting tin to cook in the oven. Once it’s cooled you can add whatever takes your fancy, but chopped onion, mint, parsley, and feta are fabulous accompaniments.

Alternatively, you can quickly grill or stir fry some tofu with teriyaki sauce and chopped spring onion and add to the cauliflower.  Tofu is not only a great source of protein, it is also good for the digestive system and contains lots of calcium.

Three extra lunchtime tips

  • If you’re struggling with hormones, especially during the menopause, throw a good handful of edamame beans into your wrap or lunch box.

Edamame,Beans,In,Bowl,On,Light,Background.,Close,Up,View

  • Any chopped, raw vegetables with a dip such as hummus make great snacks and really improve your daily nutrient status.

Hummus,With,Vegetables,On,Plate

  • Always think about cooking extra portions when preparing your evening meal, such as chicken breast, poached or steamed salmon, or roasted vegetables. These can then be incorporated into your lunches for the week.

Baked,Salmon,Pasta,Salad,With,Spiral,Rotini,Vegetable,Pasta,In

Stay well.

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Cycle to Work Day: how to boost your energy levels

Close up of a bike's water bottle in situ

With National ‘Cycle to Work’ day being celebrated today, it’s a great time to focus on upping your energy and fuelling your rides. 

Whether you’re going to actually cycle to work, or just want to feel more energised for your workouts or in your everyday life, there are some great nutrient-rich foods that can help.

Clinical Nutritionist Suzie Sawyer shares her five top foods for feeling more energised.

Blueberries

Delicious and in-season now, blueberries are going to provide great energy and an excellent start to the day, especially if you’re planning on cycling to work. Blueberries are a low glycaemic fruit, meaning they won’t adversely affect blood sugar balance and you’ll enjoy sustained energy throughout the day.

A wooden bowl of blueberries

Blueberries are often referred to as ‘super foods’ because they are packed with nutrients.  Importantly, their beautiful rich, dark colour signifies plenty of antioxidants, which help protect the body against the ageing process and degenerative diseases.  Why not enjoy some with your breakfast with some natural yoghurt and ground flaxseeds for a perfectly balanced start? Alternatively, they make the perfect accompaniment to oats (my next energy-giving food recommendation).

Oats

Another low glycaemic food, partly down to their rich fibre content, oats are loaded with energising B-vitamins.  However, look for ‘whole’ oats that have not been refined to gain full benefit.  Any refining strips out fibre and nutrients.

A bowl of oats

Oats contain plenty of trace minerals, especially magnesium which is also needed for energy production.  In short, they’re real powerhouses!  Oats are great soaked either in some plant or dairy milk and a little apple juice for flavour to make ‘overnight oats’.  Take them out of the fridge the next morning, pop on some yoghurt and berries. Either eat before your journey to work or when you arrive, and you’ve got the perfect start to your day.

Brown Rice

As with all whole grain foods, brown rice is great for encouraging sustained energy.  It’s rich in fibre and high in nutrients, especially those energising B-vitamins.  Brown rice has a much higher nutrient profile than white, because it hasn’t undergone any refining process. Furthermore, it can really help on a weight loss journey because it balances blood sugar levels and is very low in fat.

Brown rice with salmon fillet amd vegetables

The nutrient content of brown rice is equally as impressive with not only high levels of B-vitamins but a great range of essential trace minerals.  Of note is zinc which is needed for over 300 different enzyme reactions in the body to keep it firing on all cylinders. Serve brown rice as an accompaniment to any protein such as fish or chicken or serve cold the next day with plenty of salad vegetables.

Bananas

Bananas are many people’s ‘go-to’ when it comes to the need for quick energy.  Although high in complex carbs, the riper bananas have a higher sugar content, delivering a fast-release boost, hence they are popular with sportspeople.

Whole bananas and diced banana

Bananas are especially high in vitamin B6, much utilised for energy release but they also contain loads of potassium which is great for the heart.  As they are high in starchy carbs, bananas will keep you going all day and will also help you burn up those hills if some happen to be on your cycle route to work.

Sweet potatoes

Sweet potatoes have a much higher nutrient profile than traditional white potatoes.  That’s not to dismiss white potatoes from the diet as they still have a place, but sweet potatoes have the edge when it comes to delivering sustained energy.

shutterstock_429273175-sweet-potato-wedges-dec16

It’s all down to the complex carbs which keep blood sugar in balance and energy buzzing. Furthermore, sweet potatoes are rich in beta carotene, which is turned into vitamin A in the body, essential for immune health.

You can eat sweet potatoes in the same way as white potatoes; mashed, chipped, jacketed, take your pick, and enjoy with a topping or foods of your choice.

So, whether you’re cycling to work or just want more energy, add these five foods into your diet and feel your energy soar!

Stay well.

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Super salads: top nutritious side dishes to accompany your barbecue this summer

Group of friends enjoying eating a barbeque outside

Barbecues aren’t just about the cooked food; the side dishes you create to accompany meat or veggie options can make all the difference.

Great salads can really enhance the flavour of all the other food and there are so many delicious options.

Here are nutritionist Suzie Sawyer’s three favourite healthy salad ideas to make your barbecue truly come to life!

Suzie’s Special Salad (with nothing left out!)

As a nutritionist, I talk endlessly about maximising the colour on your plate to enjoy the benefits of as many nutrients as possible.  And this salad doesn’t disappoint in that respect. It’s gorgeously colourful, is packed with immune-boosting vitamin C, energising B vitamins and loads of antioxidants to protect the body from everything life throws at it.

A bowl of fresh spinach leaves

This recipe contains black beans and spinach leaves as a base and is then loaded with chopped vine tomatoes, cucumber, mango chunks (use frozen ones and defrost), red onion, avocado and crumbled feta cheese on the top.

Fresh,Mint,Leafs,In,Mortar,On,Grey,Wooden,Table

Herbs also contain some wonderful health benefits in terms of their antioxidants but are helpful for the digestion too.  So, blending up a bunch of mint, coriander and basil with garlic, olive oil, white wine vinegar and honey makes a delicious and healthy dressing.

This salad will stand proud with any barbecued meat or vegetables but works especially well with lamb.

Quinoa Vegetarian Salad

Most barbecue meals contain a grain-based salad, not just for ‘bulk’ but also because they taste great.  Quinoa, (which is technically a seed not a grain), is perfect because it provides some starchy carbs, but most importantly, has a high protein content, keeping everyone fuller for longer. Plus, quinoa is a great source of fibre helping the digestive system to run smoothly.  Even better, it’s got plenty of energy-boosting B-vitamins, so you can enjoy the barbecue to the full!

Quinoa and bulgar wheat salad with feta

Quinoa can be cooked just like couscous.  Indeed, if quinoa is not your bag, then couscous is fine but do remember it contains gluten and quinoa does not, which may be a consideration for some of your guests.

You can freestyle this one in terms of what goes in.  However, it works really well with feta cheese, pine nuts, spring onions, chopped tomatoes, cucumber and pepper with some pesto stirred through.

Another dish with plenty of colour, loaded with nutrients, making a great addition to the barbecue feast.

Griddled courgette, basil, and chilli salad

Griddled or roasted vegetables are always welcomed in salads, and courgettes are in season right now.  They are naturally low in fat but high in minerals folate, heart-loving potassium, vitamin A and vitamin C which are great for the immune system.  And because you eat them with the skin left on, you’ll be getting the added benefit of soluble fibre which helps balance blood sugar levels, banishing cravings. Courgettes are in season now which generally brings higher nutrient content and better taste, especially if you buy them fresh from farmers’ markets.

Tasty,Grilled,Zucchini,On,Parchment

Cut the courgettes into long strips, coat with chopped red chilli, salt, pepper and olive oil and then griddle in a very hot pan.  Once the courgettes are cooled, they can then be tossed in some more olive oil, chopped basil and lemon. This is a dish that looks very impressive but actually takes very little time in the preparation and cooking.

So, enjoy some great barbecue salads Suzie-style this season!

Stay well.

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How to pack a healthy picnic

A picnic basket on a wodden table overlooking a beautiful countryside scene

It’s a National Picnic Week which means it’s a great time to celebrate everything we love about picnics as well as spending time outdoors in green spaces.

There’s always a great temptation to pack too many ‘treats’ into the picnic basket but there are some great ways to get nutrition without missing out on flavours.

Clinical Nutritionist Suzie Sawyer shares her five healthy picnic swaps, but which don’t swap out the taste!

Swap white for brown

This includes using brown bread or wraps rather than white if you’re packing sandwiches, but also wholemeal pasta rather than white. White bread and pasta have been refined, meaning much of the healthy fibre, essential for good digestion,  been stripped away. So too have many of the nutrients, especially energising B-vitamins and essential minerals such as chromium.

Sandwich,With,Ham,tomato,,Cucumber,And,Arugula,On,The,Wooden,Cutting

Brown pasta has a much fuller flavour and more of a texture than white.  And pasta salads are great for taking on picnics.  Why not try beetroot and cold poached salmon wholemeal pasta, adding some avocado, cucumber, dill and a little natural yoghurt.  This is a really delicious super-food pasta salad.

Swap potato crisps for veggie crisps

Most picnic baskets include crisps in some shape or size. Unfortunately, potato crisps are generally high in fat and low in nutrients.  So, why not swap potato crisps for veggie crisps? Think beetroot, parsnip, or carrot (or all three?) – there are a lot of veggie ‘crisp’ options available in supermarkets.

Home made kale chips in a dish

Even better, make your own kale crisps.  Kale belongs to the super-healthy cruciferous vegetable family which are high in heart-loving vitamin K, relaxing magnesium and are loaded with antioxidants.  Simply pull off the leaves and rub them in a little olive oil and salt. Then roast in the oven for around 10 minutes and once cooled, you’ll have some of the healthiest veggie crisps to take on your picnic.

Swap ham for turkey

If you’re taking sandwiches, then what you put into them can make all the difference.  Ham sandwiches are often popular in the picnic basket.  However, ham is a processed meat and generally also contains high levels of preservatives.  Ham also contains saturated fats which are best minimised in the diet.

Grilled,Turkey,Breast,With,Salad

A far better choice is to use turkey meat instead. Turkey is very low in fat and high in protein (at 31 g per 100g, more than chicken). Why not cook up some turkey breast steaks the day before, which can be quickly grilled.  If you cook a few extra, they’re delicious eaten with Jersey Royal potatoes (now in season) and salad.  For the picnic, turkey steaks can be chopped, mixed with a little pesto and tomatoes, and made into delicious brown bread sandwiches.

Swap cheese spread for nut butters

There is a plethora of ready-made cheese spreads in supermarkets.  Whilst they might taste good, they are high in fat and are not especially nutrient dense.  Why not swap these for some delicious omega-3 laden almond butter.  Omega-3 fats are essential and whilst we need to be mindful of the amount of saturated fats we consume, the omegas are seriously deficient within the UK population and are essential for the heart, brain, eyes, skin and hormones.

Nut butter on rye bread

Almond butter is also high in protein so will keep energy levels sustained throughout the day. Why not add some watercress (one of the healthiest salad vegetables around) for colour and a nutrient blast?

Swap fizzy drinks for kombucha

Fizzy drinks are always popular on picnics.  However, they are certainly not the healthiest of drinks.  Sugar-free versions are packed with sweeteners which have a detrimental effect on mood, but also encourage cravings for sweet food so you still end up eating all the wrong things!

Kombucha,Second,Fermented,Fruit,Tea,With,Different,Flavorings.,Healthy,Natural

Kombucha, however, is a great alternative. It’s a fermented, lightly effervescent, green or black tea drink, which is low in sugar but high in health benefits.  Fermented foods and drinks provide probiotics which are great for feeding the good bacteria and are essential for healthy digestion, good mood and effective weight management. Once you’ve tried them, there’ll be no turning back!

So, get outdoors and celebrate National Picnic Week with these super-healthy food swaps.  Enjoy!

Stay well.

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Five breakfast boosts for a healthier start to the day

Healthy,Breakfast,Set,On,Grey,Background.,The,Concept,Of,Delicious

As we approach mid-year, with hopefully the promise of some summer sunshine, now is a great time to overhaul your breakfast to ensure it’s as nourishing and energising as possible. 

Each mealtime is an opportunity to fuel the body with some of the 45 nutrients it needs every day, and a well-balanced breakfast is very important. 

Clinical Nutritionist, Suzie Sawyer, shares her top five breakfast choices to super-charge your day!

Avocado on wholemeal bagel

Cream,Cheese,And,Avocado,Bagel,Against,A,Black,Background

Avocados are really ‘on trend’ food wise, and for very good reason.  And whilst many people avoid avocados because of their high fat content, this is actually one of their plus points. The body needs a certain amount fat in the diet, not least because it’s essential for absorbing our fat-soluble nutrients, vitamin A, vitamin D, vitamin E and vitamin K.

Avocados are also rich in monounsaturated fats which are help support heart health. Choosing a wholemeal bagel as opposed to white will deliver lots more energising B-vitamins, in a balanced way, and sprinkling a few pumpkin seeds will top up protein levels and essential omega-3 fats too.

Chia seed porridge

Vegan,Breakfast.,Oatmeal,With,Chia,Seeds,,Berries,,Seeds,And,Caramel

Porridge is another breakfast staple. It can be eaten hot or the oats can be soaked overnight in a little apple juice and then eaten cold the next day.  Either way, oats are packed with fibre, so are great for digestive health, plus they naturally include beta-glucans which help reduce cholesterol levels.

It’s great to mix chia seeds with flaxseeds as a topping as both are rich sources of the essential and healthy omega-3s. Then add some vitamin C-rich berries and delicious oat yoghurt.  This is a great option for vegans and will help you power through until lunchtime.

Eggs and mushrooms

Poached,Egg,With,Spinach,,Portobello,Mushrooms,And,Vine,Tomatoes

Eggs make one of the best starts to the day because of their high protein content.  This helps balance blood sugar levels and, in turn weight, mood and energy.

Button mushrooms, which are a source of immune-boosting vitamin D, are gently cooked, sprinkled with thyme, in a little olive oil with chopped tomatoes for additional antioxidants and flavour.  Spread them over the plate and poach one or two eggs and pop on the top.

Gluten-free buckwheat pancakes

Buckwheat,Pancakes,With,Berry,Fruit,And,Honey.selective,Focus

Despite its name buckwheat contains no wheat at all.  This makes it the perfect base for the many people who find they can’t tolerate gluten which predominates in wheat-based foods.  This is because gluten is rather ‘sticky’ and tends to cause digestive problems for people even if they’re not allergic or intolerant to wheat.

Buckwheat is also high in protein and low on the glycaemic index, meaning energy levels will be sustained through till lunchtime. These pancakes can be made with egg if desired, and your choice of milk with a little butter and sugar to suit your tastes. Top with fruit and natural yoghurt for a wonderfully delicious and nutritious start to your day.

Protein-powered oats

Oatmeal,Porridge,With,Berries,In,A,Bowl,On,Rustic,Wooden

Whilst oats do contain some protein, if you want a powerful re-fuel after your morning workout, then this breakfast is a great choice.  All nuts are high in protein and although peanuts are not actually nuts in the true sense of the word, they still deliver on the protein front and help repair worked muscles.

If you’re short of time after a workout (or just generally pushed for time), then why not soak some oats overnight in some water with frozen berries of your choice.  It’s always great to have some frozen fruit to hand and it’s just as nutritious as fresh, so there’s no need to worry if getting to the shops is an issue.  Simply stir in some peanut butter or other nut butter such as cashew, and you’re super-charged and ready for your day.

Try not to skip breakfast, as this can often lead to poor food choices later in the day and instead enjoy one of these recipes to charge up your day.

Stay well.

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The importance of fruits and vegetables: how to eat more every day

A range of fruits and vegetables

We all know that fruits and vegetables are vitally important to include in the daily diet.  There are many great reasons for this but primarily they are some of the most nutrient dense foods on the planet, so it makes sense to eat them as often as possible. 

Unfortunately, we know from the National Diet and Nutrition Surveys (NDNS) that only around 27% of the UK population are managing even the basic minimum of five portions per day.  However, there are some easy ways of getting more into your diet.

Clinical nutritionist Suzie Sawyer shares her top tips for including fruits and vegetables at every mealtime.

Boost your Breakfast

We all want to feel energised at the beginning of the day and having the right fuel can really help set you on a good path.  It’s important to include protein at breakfast time to get blood sugar and energy levels in good balance throughout the day.  However, a jump start of more energy is always welcomed!

Spinach and mushroom om

How about cooking up a delicious spinach omelette with grilled mushrooms and tomatoes?  This meal is super-charged because spinach is rich in both energising B vitamins and iron.  Plus, mushrooms contain some immune-boosting vitamin D (although supplementation is still needed) and tomatoes are rich in antioxidants so help shield the body from damaging free radicals.

A green smoothie

However, if you prefer a fruitier start to the day, you can still enjoy the health benefits from spinach but in a delicious green banana smoothie.  Bananas are loaded with energising vitamin B6 and why not add some ginger and mango which are both great for the immune system. Coconut water is high in potassium which is great for the heart and you can even throw in a few kale leaves for an additional nutrient burst.

Load up at lunch time

When we’re busy, on the run or in and out of zoom or team meetings, lunch can sometimes get forgotten.  We should always remember that each meal is a time for re-fuelling and getting valuable nutrients into the body.  If we miss a meal, we miss out big time!

Brown rice with salmon fillet amd vegetables

Lunch does not need to be complicated and time-consuming to prepare it just needs to be colourful.  How about poaching a piece of salmon the night before and putting it into a colourful salad?  Whilst salad vegetables are high in water, so not always the highest in nutrients, if you include an avocado, you’ll not only feel fuller for longer, you’ll be getting the benefits of Vitamin E for your skin and immune system.

Quinoa salad with roasted vegetables

Alternatively, you can cook up some quinoa the day before and again add loads of salad vegetables or pre-roasted veggies of your choice to the mix.  The more colour you include, the greater the amount of plant antioxidants which help support immunity, protect the body against disease and keep us looking young and fresh.

Dive in at Dinner

There’s been an enormous upsurge in people ordering in meals from fast food apps during lockdown.  Unfortunately, we know from statistical data that this has also led to a prevalence of nutrient deficiencies, which can make us more prone to illness.

Salmon stir fry

A take-away or delivery meal is no bad thing occasionally, but nothing beats home-cooked food for the wealth of nutrients it provides.  And it doesn’t need to be complicated either! Plan a stir fry which includes chopped peppers, onion, carrots, baby sweetcorn, chopped broccoli and mange tout. Add flavourings such as soy sauce, coriander, and sweet chilli sauce and a protein source of choice for a quick, colourful and super nutritious dinner.

shutterstock_245873155-cruciferous-vegetables-jan17

Each fruit or vegetable brings a wealth of nutrients to the table: variety is key, and the body gets a balanced spread.  In terms of vegetables, the cruciferous vegetables (think broccoli, cauliflower, brussels sprouts and pak choi) are extremely nutrient dense, and especially rich in magnesium which we know to be deficient in the average diet.  Magnesium is essential for so many bodily processes including for hormone balancing, and good nerve and brain function. Cruciferous vegetables are also rich in fibre which helps to keep the bowels working smoothly.

And if vegetables really aren’t your bag, then they can always be ‘disguised’ in dishes such as spaghetti bolognaise, pasta sauces, curries and other spicy dishes.

So, try to include as many fruits and vegetables in your daily diet as possible – your body will definitely thank you for it.

Stay well.

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Five foods to boost your mood this January

Two strawberries and a banana make into a happy face

January is often a month where people struggle with low mood, partly because of the dark days and cold and miserable weather.  And that’s notwithstanding the current situation. “Blue Monday”, this year on 18th January, is also supposed to be the lowest day of the year.

However, the good news is that you can put a smile back onto your face by adding some ‘feel-good’ foods to your diet.

Clinical Nutritionist, Suzie Sawyer, shares her five top happy foods.

Oats

The perfect start to the day is porridge with your choice of milk or soaked overnight in some apple juice. Oats are loaded with mood-enhancing nutrients.  Importantly, eating oats for breakfast avoids wheat-based cereals or bread, which can be troubling for many people’s digestion.  That’s certainly going to disrupt mood too.

Porridge topped with bananas and blueberries

Oats are high in B-vitamins which, as well as helping with energy production, are needed to produce brain neurotransmitters responsible for mood and motivation.  They are also high in the calming mineral magnesium (great for stress-reduction) and keeping your blood sugar levels in balance, thereby keeping you smiling!

Bananas

One of the easiest and tastiest snacks, bananas contain the amino acid tryptophan, which is needed to produce our happy hormone, serotonin.  They are also high in vitamin B6, essential for the body to produce tryptophan which in turn helps to make serotonin, so it’s a win-win situation.

Whole bananas and diced banana

Whilst they’re a great snack and can also star in delicious banana bread, bananas are high in starch so are best eaten in moderation as a treat, rather than every day.  Plus, their sugar release is better balanced when eaten with protein, so they partner well with mood-boosting walnuts which are high in omega-3 fats.

Salmon

On the topic of omega-3s, salmon is one of the best food choices for getting some of these super-healthy fats into your diet.  Omega-3s are essential for brain function, particularly getting neurotransmitters to fire correctly, so will help support your mood.  Plus, they’re needed for great skin, smooth-moving joints, a healthy heart and eye health, so they provide plenty to smile about.

Brown rice with salmon fillet amd vegetables

Salmon is really easy to include in the diet: it’s great grilled with some lemon juice and a little butter, cooked in the oven in a foil parcel with garlic, ginger and soy sauce, or added to pasta dishes.  If you want a quick and healthy lunch, then look for tinned wild salmon. Wild salmon is best because they’re reared in a healthier way and contain more of the powerful antioxidant, astaxanthin (it’s what makes them pink), so you’ll also be supporting your immune system and the ageing process as well.

Pineapple

For tastes and memories of summer, why not bag some delicious pineapple?  If you can’t find fresh, then frozen is fine because it’s usually quickly frozen after harvest locking in all the nutrients. As well as encouraging happy thoughts of holidays (which will happen later this year!), pineapples contain some tryptophan, so they’ll also help to increase serotonin levels.

A bowl of cut up lineapple next to a whole pineapple

Pineapples also contain a special protein called bromelain which helps with digestion but has a strong anti-inflammatory action so is great for any joint pain or muscle soreness you might be experiencing.  Pineapple is delicious added to a vegetable juice for sweetness but, when eaten between meals as a snack (perhaps with some almonds), its health benefits tend to be more effective, plus it’s easier to digest.

Pumpkin seeds

Many people are not great lovers of fish which means they may not be getting their essential omega-3s.  Pumpkin seeds are a great source of omega-3s, but also immune-boosting zinc and calming magnesium.

Roasted pumpkin seeds

If you can’t face them plain, then why not very lightly roast them with some soy sauce?  That way you’ll be much more likely to eat and enjoy them and sprinkle them liberally on vegetables, salads or smashed avocado on toast (a fantastic start to the day!)

So, brighten up your January – and your mood – with some great mood-boosting foods!

Stay well.

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New Year Goals: how to have a healthy and happy 2021

A 2021 note book to show goal planning

New year, new start as the famous saying goes!  With 2020 having been such a difficult year, most people will be welcoming a new year with open arms.  And with that comes new resolutions around health and fitness goals. 

If you’ve got into some bad habits during 2020 (and let’s face it, who hasn’t!), then make this year the one where you get back on track both mentally and physically.

Clinical nutritionist, Suzie Sawyer, tells us why good nutrition is the cornerstone to health, and how you can feel better than ever this year.

Set realistic goals

Being realistic about what you can achieve is so important.  If you’ve developed a bad sugar habit during 2020, then don’t tell yourself you’ll never eat cake again, for example.  This leads to feelings of despair and it’s not sustainable.  However, why not allow yourself one treat day a week when you can eat cake, or indulge in your favourite guilty pleasure?  A life of constant denial is not going to make anyone happy and is unnecessary.

A note book with 2021 goals list

It’s also worth thinking about adopting the 80/20 rule: eat a healthy and well-balanced diet 80% of the time.

Prioritise mental wellbeing

Issues with mental health are going to be very front focussed during 2021 for all the reasons we know.  Achieving mental well-being should be top of your priority list for and that also means getting your nutrition right.

A plate with a picture of a brain on to represent eating healthily to support a sharper brain

The brain needs to be nourished with nutrients to provide the right fuel to keep hormones in good balance but also to produce brain neurotransmitters that affect mood and motivation. Brain-loving nutrients include the full family of B-vitamins, zinc and magnesium so make sure you’re eating plenty of green leafy vegetables, whole grains, fish and legumes (all rich sources).

A range of foods containing healthy Omega-3 fats

The brain also needs essential omega-3 fats to work correctly, with the best source being oily fish, but flax or chia seeds are also good if you’re vegetarian or vegan.  They are called ‘essential’ as the body can’t make them, so ensure they feature in your diet a few times each week or more.

Stimulants such as highly caffeinated drinks, alcohol and sugar (in all its forms) are not great friends of the brain, so be honest about your consumption and take steps to reduce if this refers to you (remember the 80/20 rule).

Love your gut

Everything that goes on in the gut affects the brain, mainly down to the connective tissue flowing back and forth. Gut health is critical to overall wellness so start being kind to it.  It’s important to feed the beneficial gut bacteria to enable them to flourish, since their role is key to good gut heath.  Foods such as asparagus, artichokes, Brussels sprouts, legumes, bananas, flaxseeds, turmeric, green tea and dandelion coffee are all great.

Close up of woman's tummy with her hands making a heart shape in front

It’s also important to drink plenty of pure water to help keep the bowels regular otherwise toxins can build and this affects mental wellbeing.

Fermented foods are also great for the gut so include some natural yoghurt, tofu, kimchi and kombucha regularly.

Be honest about your weight

Winter weather is not conducive to peeling off the layers, hence many of us have piled on the kilos, plus the festive season is always challenging for the waistline.  When we know we’re overweight, this can often affect mental health, but we all need to be realistic about what is achievable and, most importantly, sustainable.

Close up on woman's feet on a pair of scales with a measuring tape

Rapid weight loss generally leads to rapid weight gain when normal eating is resumed.  Better to set yourself a realistic target (around 1-2 lbs per week weight loss is good) and a sensible time frame.  Many people find that once they have taken control of their eating and they start to see some weight loss this is a great incentive and they’re more able to achieve targets.

Maintain a good work/life balance

The lines between work and social time have become very blurred during 2020 and this is not set to change that much for a while.  Therefore, it’s important to acknowledge that we all need sufficient downtime, rest and recuperation, so make this a priority during 2021.

Ven diagram with work, life, and health crossing and leading to the word balance

Make a clear plan for work time each day (whatever that needs to be for you) and how to fill your free time.  Maybe 2021 is the time to learn a new skill or find things that fulfil and stimulate the brain. This way mind and body will both be in better balance.

May 2021 bring you health, happiness and fulfilment.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

All images: Shutterstock

 

Take the Veg Pledge

A range of vegetables on a wooden background

Vegetables provide so much nutritious goodness for us that they should feature much more frequently as the main event of a meal rather than just a side dish. 

Eating a more plant-based diet is great for our overall health, so get peeling and chopping and reap the benefits!

This Veg Pledge month, Clinical Nutritionist Suzie Sawyer shares some great ideas for including more vegetables in your daily diet.

Colourful smoothies

Two glasses of berry smoothies

We often think of smoothies as only being fruit-based but they can taste equally delicious by including more vegetables than fruit.  Whilst you’ll lose most of the fibre from the vegetables by blending a smoothie, you can add extra fibre in the form of flaxseeds which are also rich in the healthy omega-3 fats.

Whilst the recommended daily amount of fruits and vegetables is five portions (and currently only 27% of the population achieve this) optimal health can be achieved by aiming for closer to ten portions. However, it is quite difficult to eat this amount, hence smoothies are the perfect answer.

A green smoothie

For a tasty green smoothie, blend cucumber, carrot, celery, ¼ avocado, spinach plus some apple and banana for sweetness, together with unsweetened almond milk (or soya if preferred).  You can change the taste (and colour) by using berries rather than apple.  The perfect start to the day!

A selection of fruit and vegetables high in Vitamin C

All vegetables and fruits are rich in immune-boosting vitamin C, essential through the winter months.  Plus, vegetables are loaded with varied carotenoids. Some of these are turned into vitamin A in the body as needed, but they also serve as powerful antioxidants, further protecting the immune system and holding back the ageing process.

Make warming soup

A range of bowls of soup

Another perfect and very easy way of increasing your vegetable intake is by making soups.  As with smoothies, there are no end of variations.  However, if you want to create something more filling, perhaps for lunch, then it’s great to add some protein in the form of beans or lentils (colours and varieties of your choice) to sustain you until dinner time.

For a really tasty and warming winter soup simply boil up some carrots, celery, leeks, and chopped potatoes with some vegetable stock, garlic and thyme (plus the lentils).  If you want to change it up, why not add some chopped coriander or cumin? Or create a green soup using garlic, broccoli, courgette and spinach with some grated parmesan for added creaminess if you fancy it.

A bowl of mixed bean soup

Whilst the vegetables provide lots of energising B-vitamins, the additional protein in the form of beans or lentils will further boost B-vitamins, and keep you feeling fuller for longer. So, hopefully you’ll be less likely to be tempted to snack later in the day.

Roast up a trayful

A woman taking a tray of roasted vegetables out of the oven

Roasted vegetables tick all the boxes.  Not only are they delicious, but they can also be eaten with a protein source such as fish, chicken or quinoa for a perfect meal.  A trayful of veggies is loaded with fibre to keep everything moving smoothly and will aid digestion. And for even more variety, roasted vegetables are delicious cold, and added to salads.

A range of roasted vegetables

A mixed and colourful tray will deliver a plethora of nutrients.  All vegetables contain vitamin C in different amounts, but Jerusalem artichokes and asparagus are also great for feeding the beneficial gut bacteria.  Courgettes are rich in lutein and zeaxanthin – both carotenoids which are especially beneficial for the eyes.

Beetroot is simply a super food!  They are loaded with energising folate, iron and compounds that help liver detoxification. And the orange favourites that are carrots and sweet potatoes are both rich in the powerful antioxidant, beta-carotene.

A bowl of roasted sweet potato wedges

As with all these vegetable recipes ideas, you’ll never get bored because there are so many different ones to choose from.  Why not try roasting some veggies you’ve never eaten before such as aubergines or fennel?  And for some added taste and protein, why not sprinkle with feta cheese?

So, make sure to include more vegetables in your diet and take the Veg Pledge today!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

All images: Shutterstock

 

Winter wellness: taking care of you

CLose up of happy woman in autumn winter

The winter weather is rapidly approaching, and with the country now in another lockdown, there has never been a better time to really start looking after yourself.

Clinical Nutritionist, Suzie Sawyer, shares her top tips for being kind to yourself including improving sleep, enjoying greater energy levels and having glowing skin.

Sleep – the cornerstone of wellness

Close up of a woman asleep in bed

Getting sufficient sleep is essential to feeling energised and having healthy glowing skin.  Everything suffers health-wise with a lack of sleep, including how we look and feel. If you’re struggling to sleep (as so many people are right now), the most important thing is to look to your diet in order to make some improvements.

The mineral magnesium is incredibly calming so try to eat foods rich in magnesium for dinner including beans, tofu, green leafy vegetables and nuts, which will all help improve sleep.

A range of foods containing magnesium

The amino acid tryptophan is important because it helps produce melatonin, our key sleep hormone.  Milk (soya, dairy and almond milks) contain tryptophan which is why having a warm milky drink before bedtime can be so effective.

A basket of almonds and a glass of almond milk

Additionally, almonds contain melatonin, (as do cashews and pistachios, in lesser amounts) making them a very effective pre-bedtime snack.  Milk and nuts also contain calcium, another calming mineral.  Just by taking a little care and being kind to yourself, can make a whole lot of difference to how you sleep.

Energy – feed it to your body

A woman jumping with a sunset in the background

Do you feel tired all the time?  Firstly, be kind to yourself and don’t beat yourself up if you don’t have the energy to do things.  It’s hard to feel energised and motivated when we are all in a state of flux. However, there are some particularly energising nutrients that can certainly help.

Enter the family of B-vitamins which all generate energy, primarily from the food we eat.  They are widely found in a range of foods especially whole grains, meat, fruit and vegetables and beans – in fact, in all healthy foods! If your diet is colourful and varied, then you should be getting what the body needs and this will help boost energy levels.

A range of foods containing Vitamin B6

‘White’ foods such as pastries, cakes, white rice, pasta and bread contain very little in the way of B-vitamins and will upset blood sugar levels, stripping energy rather than topping it up. Being kind to your body is about fuelling it with as much nourishment as you can at each mealtime.

Skin – radiate from within

Close up of woman smiling in a cosy jumper

How your skin looks and feels mainly comes from within.  If what you’re putting in isn’t right, it will show in your skin which may look dull and lifeless.  Being kind to your skin means providing it with specific beauty vitamins such as biotin, rich in eggs, beans, nuts and liver.  Plus, collagen, the body’s main structural protein, naturally declines with age, and a lack of which can leave the skin looking dull and less springy.

A range of protein sources

It’s important for all body systems and especially the skin to eat plenty of protein each day; include some at every meal – think eggs, meat, poultry, beans, nuts, dairy or fish.  This will also help collagen production.  Additionally, there are plenty of collagen supplements on the market, to further boost levels.

A range of vegetables to represent fibre in the diet

Collagen also needs vitamin C in order to work efficiently, so make sure you’re eating at least the recommended five portions of fruits and vegetables daily. Vitamin C is also a powerful antioxidant protecting skin from free radical damage which is responsible for the ageing process. Your skin will certainly appreciate some kindness.

So, treat yourself to some kindness and it will really improve the way you look and feel, both now and in the future.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

All images: Shutterstock