Three top nutrients to support your energy this winter

February 21, 2023 / feelaliveuk / Leave a comment

Happy,Girl,With,A,Red,Scarf,On,The,Sky,Background

Winter weather and grey days can really zap our energy levels.

Whilst traditionally the worst month of the year, January, is now behind us, it’s not uncommon to continue feeling decidedly lacklustre and in need of an energy boost through the colder months.

Clinical Nutritionist, Suzie Sawyer, shares her three top nutrients for getting that much needed refuel this winter.

Vitamin B12

Vitamin B12 is important from the first moment of life because it’s needed for DNA synthesis, production of red blood cells and is essential for normal nerve transmission. However, just like all 8 vitamins within the family of B-vitamins, B12 has many other jobs too, including energy production.

Vitamin B12 is unusual from a soluble nutrient perspective, (and unlike the other B-vitamins) because it can be stored in the liver, kidneys, and other tissues, so deficiency can often be missed for a while. That doesn’t mean that levels will be optimal, and frequently people are lacking, partly because it’s essentially found only in animal produce.

A plate with a picture of a brain on to represent eating healthily to support a sharper brain Vitamin B12 is also required for brain function, therefore it’s important to ensure intake is optimal, especially if you want a sharper brain as well as more fuel in the tank.

A range of foods containing Vitamin B12 The best food sources are liver, meat, oysters, sardines, Swiss and cheddar cheese. A warming macaroni cheese might just hit the spot when it’s cold and grey outside. Interestingly, some B12 can be produced in the gut, but this varies from individual, so a supplement is often a good idea especially if you follow a vegan diet.

CoQ10

Coenzyme Q10 is found in the mitochondria of every cell in the body, which is the part that produces energy. So, if you’ve not got enough Co10, energy levels are likely to be low. Its role is similar to a spark plug in a car! It’s especially needed for a healthy heart, as well as energy, because the heart is one of the most metabolically active organs in the body.

Blueberries in a heart shape Although CoQ10 is found in every plant and animal cell, dietary sources can sometimes be limited, but it seems that vegetarians tend to preserve it better within the body. However, best food sources are liver, fatty fish, meat, soybeans, and vegetables, especially broccoli, so a varied diet is certainly going to help. A bean casserole with loads of vegetables added would be a great meal choice for this time of year and won’t break the budget either.

A bowl of mixed bean soup Production of CoQ10 in the body does diminish as we get older, plus certain medications, especially statin drugs cause its depletion, hence supplementation is often needed.

Magnesium

The mineral magnesium is often misunderstood as it’s used for energy production but can also help us to sleep! In truth magnesium is needed for over 300 different enzyme reactions in the body, including energy production, and is used very successfully in cases of chronic fatigue.

Close up of a woman asleep in bed There are different forms of magnesium, which can be confusing to decipher. Magnesium malate (often used for chronic fatigue) and magnesium citrate are used in the Kreb’s cycle (the body’s main way of producing energy). However, magnesium bound to the amino acid glycine can help relieve anxiety but is also effective for aiding sleep.

A range of foods containing magnesium Magnesium is frequently deficient in the typical western diet which includes lots of processed foods. This is because magnesium is mainly found in whole grains, avocado, green leafy vegetables, and beans including soy produce. A tofu stir fry which includes loads of chopped veggies would make a great, magnesium-rich meal.

So, there’s no need to feel low in energy during the winter months with these energy-boosting nutrients!

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Nutritional tips to support brain function

October 10, 2022October 7, 2022 / feelaliveuk / Leave a comment

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

Having a foggy brain is not uncommon and can affect people at any age. However, brain function does noticeably decline in our 50s and accelerates as we get older. The good news is that we can do so much to support brain function and the sooner we start the better.

The brain uses about 25% of all the energy we take in as food. It is a highly complex organ and acts as the command centre for the nervous system; as such it needs a wide range of nutrients to effectively perform its many functions.

Clinical Nutritionist, Suzie Sawyer, shares three of her top nutrients to help support your brain.

Omega-3 fish oils

Omega 3s play a key role in brain health. The brain is made up of 60% fat, much of which are the essential omegas (essential because the body can’t make them, so they need to feature in the diet). In general, the UK population has a lack of these through not eating enough in the diet.

A range of foods containing healthy Omega-3 fats

Deficiency is mainly down to omega-3s only being found predominantly in oily fish such as salmon, mackerel, and sardines – foods that are not widely eaten. Omega-3s are also found in flaxseeds, nuts, and seeds but they have to be eaten very regularly to obtain what the body needs.

Ideally aim for one to two portions of oily fish every week and sprinkle at least one tablespoon of flaxseeds onto your cereal, yoghurt or in a smoothie every day. Your brain will certainly thank you for it.

Zinc

The mineral zinc is one of the busiest, being involved in around 300 different enzyme reactions in the body. Zinc is significant when it comes to brain health because it’s needed for the production of those all-important brain neurotransmitters. These include serotonin, needed for mood and motivation, and melatonin, essential for sleep. Zinc is also used in the production of adrenaline and noradrenaline, essential neurotransmitters for the stress response.

A range of foods containing the mineral Zinc

In short, the brain can’t function without zinc. Minerals are often referred to as ‘trace minerals’: they are of course needed in small amounts but are crucial to overall health. Therefore, the diet should ideally be rich in foods containing zinc – think wholegrains, fish, meat, nuts, seeds, and eggs. The best source of zinc is oysters, so never worry about enjoying them more regularly rather than as a treat.

It’s not that difficult to be slightly lacking in zinc, with white spots on the nails being a tell-tale deficiency sign. General hormonal disruptions can also be a nudge that you need to eat more zinc-rich foods.

Vitamin B12

The family of B-vitamins all work together but vitamin B12 does stand out as one of the key members when it comes to brain health. This is because it plays a role in one of the body’s most important biochemical reactions known as methylation. Whilst it’s not necessary to understand methylation, it’s important to know that it can’t happen without vitamin B12, nor can the brain work correctly.

A range of foods containing Vitamin B12

As part of this biochemical process, memories are formed, and concentration and focus are achieved. Vitamin B12 is only found in animal produce, and in some fortified foods such as cereals. Meat, fish, dairy, and eggs are the best sources, so vegetarians and vegans should consider taking a supplement to ensure the brain’s not missing out.

If your brain is feeling foggy or you’re lacking in energy (another sign you may be deficient in B12) then it might be time to increase your intake.

The brain is certainly a nutrient-hungry organ, but eating enough of these three nutrients is a really good start.

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Five foods to feed your brain

May 16, 2022May 13, 2022 / feelaliveuk / Leave a comment

A range of vegetables to represent fibre in the diet

It’s no secret that I talk about vegetables a lot! In fact, I frequently talk about them in terms of their varied and beautiful colours providing the amazing array of nutrients the body needs to stay healthy.

They are actually some of the most nutrient dense foods on the planet, gifted to us from nature, packed with vitamins and minerals, plenty of antioxidants and many other beneficial plant compounds too.

There are so many to choose from but this National Vegetarian Week I have picked my top five:

Broccoli

Did you know that one cup of broccoli has as much vitamin C as an orange? Which is great but it’s not the main reason why I rate broccoli’s health benefits so highly. Broccoli is part of the healthy family of cruciferous vegetables which contain a sulphur compound called sulforaphane. Essentially, sulforaphane helps the liver to detoxify, is great for supporting brain health and importantly, is known to help protect the body from degenerative diseases.

Broccoli florets on a plate

Broccoli is also rich in folate, vitamin B6 and vitamin B12. These three nutrients work as a triad in many key biochemical reactions throughout the body, especially when it comes to the brain, hormone, and energy levels. The list of positives goes on and on with broccoli; try to eat some at least two or three times a week.

Sweet potatoes

Available in both orange and purple varieties, the purple type has even more antioxidants than its orange counterpart.

shutterstock_222440302-purple-sweet-potato-sept16

If you are trying to lose weight but feel the need for some carbs, then sweet potatoes are a great option as they don’t have such an impact on blood sugar balance. Even better, whatever their colour, sweet potatoes are rich in beta-carotene, which is an antioxidant, and is also turned into immune-boosting vitamin A in the body, as needed.

Sweet potato wedges are a real go-to veggie for me!

Brussels sprouts

I know they’re not enjoyed by everyone, but I genuinely love them! If you’re not a fan of Brussels sprouts, have you tried them with some bacon bits which helps to reduce some of their slightly bitter taste?

Just like broccoli, being part of the cruciferous vegetable family, Brussels’ health benefits are far-reaching. They are high in vitamin K which is essential for the bones and heart, vitamin C and folate, and are especially rich in fibre.

shutterstock_179527487 basket of sprouts Nov15

The daily recommended amount for fibre intake is around 30g; most people manage only about 8 grams, which can have an impact on your digestive system not working as efficiently as it could. Many of the plant compounds in Brussels sprouts also help manage pain and inflammation throughout the body which can be caused by many different health issues. Go on, give them another try!

Onions

Onions are fairly easy to include in the daily diet because they add so much flavour to so many dishes. They’re especially helpful at this time of year because onions are high in quercetin which helps reduce histamine levels. Hay fever sufferers, take note!

Red,Onions,On,Rustic,Wood

Onions are also rich in flavonoids – powerful antioxidants which have so many beneficial effects on health and are especially protective against heart disease.

Don’t hold back with onions; add them to stir fries (spring onions have the same benefits), soups, curries, pasta dishes or with other roasted vegetables.

Carrots

Whilst carrots don’t quite contain all the pizazz of the cruciferous veggies, they’re certainly in my top five because they do have great health benefits and they’re so versatile too! Interestingly, although carrots are often eaten raw, their beta-carotene content is better released when they’re cooked.

shutterstock_250834906 carrots July16

Whether you eat them raw or cooked, carrots still contain loads of fibre, heart-loving potassium, and immune-boosting vitamin C. If your kids love raw carrots, you’ll still be providing them with some great nutrients.

I love all vegetables and try to eat as much variety as possible. And always remember – colour = nutrients. Enjoy!

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Five foods to feed your brain

May 9, 2022May 6, 2022 / feelaliveuk / Leave a comment

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

You may be surprised to learn that the brain requires more energy than any other organ of the body. Well, maybe that’s not such a surprise when you think that the brain is always on!

It’s not just energy-dense foods that it loves, but specific nutrients too. You can often notice the difference in all aspects of brain function when you feed it correctly.

Clinical nutritionist, Suzie Sawyer, shares her five top foods to sharpen the mind.

Salmon

Salmon, and indeed all oily fish, including mackerel, sardines, trout, and pilchard, are rich in the essential omega-3 fatty acids. The brain contains loads of these fats and therefore they need to be topped up regularly for optimal function.

Fillet of salmon with some steamed asparagus

Importantly, the body can’t make these fats, so they need to be eaten in the diet (or supplemented). If fish is not for you then make sure you’re eating plenty of flaxseeds (they can be sprinkled into yoghurt, cereals or porridge) or go for other nuts and seeds.

Eggs

Eggs are a great source of many nutrients, but specifically choline, which the brain uses to create a neurotransmitter that helps to regulate memory and mood (amongst other key functions).

Scrambled eggs on toast with mushrooms and tomatoes

Eggs are also a rich source of vitamin B6 and vitamin B12, also needed for many brain functions, but specifically to produce brain neurotransmitters. Protein is key for a sharp and balanced brain, and eggs deliver on this front too. Indeed, starting the day with an egg-based breakfast will tick all the boxes for your brain health.

Blueberries

These beautiful berries are loaded with antioxidants which help protect the brain from damaging free radicals and the aging process. Blueberries are also loaded with vitamin C which helps support blood flow to the brain, which in turn is going to improve memory and general cognitive function.

shutterstock_270983405 porridge and blueberries Sept15

Blueberries are, of course, very easy to transport, so they make a great snack. However, they are just as easy to throw over your morning oat-based breakfast or added to natural yoghurt, with some seeds, for a great breakfast option. The great news is that all berries love the brain, so with summer berry season approaching, you’ll have plenty of choice.

Dark chocolate

Dark chocolate is packed with polyphenols, plant compounds that protect the brain from free radical damage but also help memory and overall brain function. And there’s loads of research to support this too. What’s more, dark chocolate contains plenty of magnesium which helps to reduce stress levels; high levels of cortisol (the body’s stress hormone) are known to adversely affect brain function.

Squares of dark chocolate

Go for dark chocolate (ideally 70% or more of cocoa). Unfortunately, milk chocolate does not provide the same health benefits and will deliver lots of sugar. A couple of squares of dark chocolate daily can satisfy any sweet cravings and keep your brain sharp too.

Water

Dehydration will reduce brain function quicker than nutrient depletion. It’s the often-forgotten piece of the nutritional jigsaw puzzle. Water is essential for maintaining attention and keeping focus, reducing headaches and memory loss, and improving overall cognitive function. Even just 2% dehydration takes a toll on brain function. Whilst it’s not easy to quantify what this means in terms of volume of liquid, the important point is that even a marginal deficiency will have big impact.

CLose up of a woman holdnig a glass of water

If you aim to drink 1.5 – 2 litres of water daily, and you might need more if you’re exercising heavily, then you’ll be amazed at how much sharper your brain function feels. And energy levels will soar too!

So, feed your brain by adding some of these elements into your diet and you should start to notice a difference.

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Walk your way to health this National Parks Fortnight

April 12, 2021April 9, 2021 / feelaliveuk / Leave a comment

Woman walking through a forest glade

Many people have walked much more since the start of lockdown. In fact, a recent report from Transport for London said that 57% of respondents walk more than they did previously. And that’s something very positive to come out of the pandemic.

Walking is great for overall wellness. It boosts your metabolism, improves physical health and spending time outdoors is also good for mindfulness and mental health.

This National Parks Fortnight Clinical nutritionist Suzie Sawyer shares why getting outside and walking is so beneficial for our health.

It burns calories

With so many of us finding life more sedentary than previously, managing weight effectively has also been more difficult. Whilst there are a number of factors associated with trying to lose weight, there is also an equation of energy input and energy output. In short, if you take in more calories than you expend, over a period of time, weight gain is more likely.

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

Brisk walking, especially when you find yourself slightly out of breath, can burn around 80 calories a mile, for an averaged sized person. And it doesn’t actually take that long to walk three of four miles; you can probably burn off your breakfast or lunch! Regular exercise also helps uprate the metabolism generally, so your body will be more efficient. Plus, walking after a meal also helps the insulin response, therefore less of the meal is going to be stored as fat.

It’s great for mental wellbeing

When the going gets tough, how often do we say, ‘I need to get out for a while’? We all know that taking in some fresh air can really clear the head and help relieve stress. There is also much research to suggest that deep breathing helps relax the body generally, pushing it towards the parasympathetic nervous system response. This is the opposite to the body being in ‘fight or flight’ which is the normal stress reaction. This can cause anxiety, mood swings, digestive issues and poor sleep, if happening too often.

Happy woman in field showing spring time

Use the time you go out walking (try for around 30 minutes a day) to totally switch off. Avoid looking at your phone, unless to listen to a podcast or some music, and be in the moment. Make a point of taking in the surroundings or noting what’s going on; it will help you switch off from any current stressful events.

Side profile of a person higlighting their brain functioning

Additionally, walking is great for boosting blood flow around the body, and this includes to the brain. Good blood flow helps supply the brain with oxygen and nutrients for it to function correctly. Plus, it delivers glucose, the brain’s main fuel. Interestingly, the brain utilises around 30% of all glucose produced by the body, meaning it requires lots of energy. You’ll be amazed at how much sharper your brain works when given sufficient oxygen and fuel.

It’s great for the joints

Just like your brain, your joints, muscles and bones also need good circulation. Walking can help lessen stiffness in the joints and often relieve pain too. Plus, good blood flow helps bring nutrients to the joints, muscles and bones which will make them stronger and reduce any inflammation and pain.

Close up of knee representing joint pain

People suffering from persistent knee pain for example, often think that walking and exercise won’t help but the reverse is true; everything will just stiffen up without good movement, making pain worse. Importantly, walking is categorised as weight-bearing exercise so helps keep bones strong and prevents osteoporosis.

Helpful walking tips

Close up on woman's trainers walking in forest

Always wear good footwear; trainers or walking boots are ideal
If going for a longer distance, take some water with you and a light snack if needed
Take your phone so you can always make contact in emergencies
Build up your distance slowly if you’ve not exercised for a while to avoid injury
Enjoy your surroundings – take time to appreciate the wonders of nature

Stay well.

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Discover foods to support your mind this World Mental Health Day

October 5, 2020October 5, 2020 / feelaliveuk / Leave a comment

World Mental Health Day is taking place this week. There is a greater focus on mental health generally right now, so never has there been a better time to discuss the topic more openly.

Importantly, it’s also the perfect time to be looking at the connection between certain foods and nutrients and their effects on emotional wellbeing.

Clinical nutritionist, Suzie Sawyer, shares five foods to support a healthy mind.

Oysters

Not only called the food of love because they’re known to be ‘aphrodisiacs’, oysters are rich in the mineral zinc, which is essential for mental wellbeing. This is partly because zinc is one of our busiest minerals, being used in over 300 different enzyme reactions in the body, plus the brain naturally contains zinc.

There’s much research to suggest its positive benefits in cases of depression and zinc is known to be depleted in UK diets. This is partly because it’s rich in whole grain foods, rather than refined ones which tend to feature too highly in the typical daily diet. However, seafood in another great source and oysters are certainly top of the list. Don’t wait for the next Valentine’s Day to enjoy a romantic oyster dish!

Bananas

Bananas are rich in vitamin B6 which is essential for producing our happy hormone ‘serotonin’. Plus, vitamin B6 is needed for energy release, so you get the best of both worlds.

Bananas make a perfect snack, especially when you’re on the run. They also make an excellent pre-workout snack for an extra boost so you can push your body that bit harder!

Broccoli

Often referred to as a super food, broccoli delivers health benefits in so many ways. Importantly, broccoli (and other green, leafy vegetables) are high in the mineral magnesium, which is needed to produce brain neurotransmitters, but also has a calming effect on the body generally.

Anxiety levels are soaring right now, in all age groups, so we all need to be mindful of specific nutrients that can help calm both mind and body. Stress depletes magnesium, so it’s even more important to be loading up on greens.

And rather than just serving up plain boiled or steamed broccoli, why not lightly toss it in some pesto and pine nuts before serving, to add some interest to your plate.

Mackerel

Mackerel is a tasty and super-healthy oily fish that’s loaded with omega-3 fats. These fats are essential to have in the diet because the body can’t make them, and they are critical for brain health, because the brain naturally contains them.

The National Diet and Nutrition Surveys confirm that the UK population is very deficient in omega-3s across all age ranges. The recommended weekly amount is at least two portions of oily fish (salmon is also great), to try and redress the balance.

Mackerel is such a versatile fish. Try it chargrilled, in salads (it’s especially good with beetroot) or as made a pate. It is also delicious pre-smoked in a risotto, or gently pan-fried and served with rice or potatoes and your favourite veggies. If you’re in a rush, why not use some tinned mackerel on wholemeal toast for a quick and incredibly healthy and filling lunch.

Blueberries

Blueberries are loaded with vitamin C, another nutrient that’s essential for good brain health. Vitamin C is also one of our most powerful antioxidants which are very protective of the brain. Even better, blueberries are rich in plant compounds called polyphenols, also packed with antioxidants; it’s their beautiful rich colour that’s partly responsible for their health benefits.

Blueberries are low on the glycaemic index so, unlike many fruits, they won’t upset blood sugar levels which can also cause dips in mood. Serve them with your morning porridge or cereal or eat them with some natural yoghurt and seeds, for a healthy and quick, energy-sustaining breakfast.

So, include nutrients and foods in your diet that feed your brain and help support your brain from the inside out.

Stay well.

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Three delicious and nutritious alternatives to fish and chips

June 5, 2020May 29, 2020 / feelaliveuk / Leave a comment

It’s National Fish and Chip Day and whilst we may be enjoying one too many takeaways during lockdown, they are certainly a treat during these challenging times.

But if you’re feeling like a healthier treat is needed why not mark the day instead with an alternative but delicious fish dish that’s much healthier?

Suzie Sawyer Clinical Nutritionist shares her three fish dish favourites.

Salmon Stir-fry

When we’re talking about healthy fish dishes, salmon is top of the list. For those who are not big salmon lovers, this dish is great because it’s got some strong flavours which help mask the fish flavours; it’s tasty and really easy. With any salmon dish, always try to find the Wild Alaskan Salmon because it’s fished in less polluted waters and contains natural astaxanthin – one of the most powerful antioxidants on the planet (it’s also what makes salmon pink!)

Salmon is one of the best sources of omega-3 fats, essential for the brain, joints, hormones, skin and eyes. We all need to eat omega-3s regularly in our diets as they can’t be made in the body.

For this easy dish, simply fry up some onions, peppers, ginger, garlic, carrot strips and tenderstem broccoli in some olive oil, add the chopped salmon and heat until cooked (only a few minutes needed). Add some five spice, soy sauce, a sprinkle of sesame seeds and some chopped fresh coriander. In just a few minutes you’ve got a brilliant brain-healthy meal delivering loads of super-healthy antioxidants from the salmon and colourful veggies. Plus, garlic and ginger are great for the digestion and for boosting immunity. Enjoy with noodles or rice.

Barbecued squid

Squid is a high protein, low fat fish that just oozes thoughts of summer! It also contains good amounts of energising vitamin B12. Squid also includes trace minerals such as potassium, iron, phosphorus, and copper, all frequently deficient in UK diets. You can buy squid already pre-prepared from the supermarket. Better still ask the fishmonger to prepare it for you.

Squid is generally known as calamari, which is deep-fried in breadcrumbs, considerably increasing the fat content (just like traditional fish and chips). This recipe is certainly much healthier, and you’ll not feel bloated and uncomfortable after eating.

Squid is great loaded onto skewers, alternated with red peppers and onions, and wrapping the tentacles (if you have them) around the skewer. Simply barbecue, squeezing lemon juice over the skewers and enjoy immediately.

White fish Thai-style

This recipe can be used with any white fish but works especially well with sea bass. All white fish is rich in protein, low in fat and incredibly versatile. The dish works really well with some roasted sweet vegetables including sliced sweet potatoes and beetroot for a real superfood boost: both of these vegetables are loaded with anti-ageing antioxidants.

For the Thai fish, place the fish in an ovenproof dish and grate some garlic, ginger, finely shopped chilli and the zest of a lime on top. Then squeeze over the juice of the lime, some soy sauce and a few drops of Tabasco. Ideally the fish should be marinated for a couple of hours in the fridge, so the flavours really infuse into the fish. It can then be roasted in the oven for around 20 minutes or until cooked to your liking.

So, enjoy these fish alternatives – you can always add some low-fat oven chips or homemade sweet potato chips as a side for an extra treat!

Stay safe.

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Why eating more vegetables is so good for you

November 18, 2019November 15, 2019 / feelaliveuk / Leave a comment

There are many reasons why vegetables should feature very highly in your daily diet. Packed full of nutrients, the range of vegetables available to us all year round makes including them in our meals every day pretty easy.

This month why not take the Veg Pledge and increase your vegetable intake?

Clinical Nutritionist Suzie Sawyer shares five great reasons why you should.

Vegetables are loaded with nutrients

Vegetables are the most nutrient-dense food groups on the planet. The human body needs around 45 nutrients daily (including water) and a very large proportion of these are found in vegetables.

If you eat a wide variety of vegetables, then you’ll certainly be loading yourself up with a good range of nutrients. First up are vitamins, most of which can’t be made in the body so have to be eaten very regularly. Vitamins such as A, C, and E are all key for the immune system. The B vitamins are needed for energy and a healthy nervous system and brain. Vitamin D is essential for healthy bones and teeth. And that’s just the beginning!

The body contains a range of trace minerals that are utilised for many body functions, so must be eaten regularly as well. Calcium is the most abundant mineral in the body, with most of it being stored in the bones. Magnesium is key for bone health but also for the heart. Potassium and sodium should also be in good balance to support our cell make-up.

Vegetables are packed with antioxidants

Antioxidants protect the body against free radical damage. Free radicals come from the environment but also from within the body. Whilst the body has its own antioxidant systems, it needs more protection from foods we eat, including vegetables. The richer and darker the colour, the more antioxidants the vegetable provides; broccoli and kale, for example, are packed with antioxidants.

The colour of the vegetable also gives a clue as to the different types of antioxidant it contains. For example, orange and red vegetables contain lots of carotenoids. Some of these are turned into vitamin A in the body. Others serve to protect the body against disease, the aging process and from nasty bugs and infections.

Vegetables are loaded with fibre

We need around 30 grams of fibre in the diet each day to help the digestive tract run smoothly. Fibre is also needed to aid liver detoxification, balance blood sugar levels and keep cholesterol levels in check, just for starters.

Foods contain soluble and insoluble fibre, and we need both, but vegetables contain high levels of soluble fibre. As an example, there’s around three grams of fibre in a cup of cauliflower so the body needs plenty more from food sources to keep the levels topped up. There are of course other foods, especially whole grains, which contain plenty of fibre.

Vegetables are good for the environment

There’s so much research to suggest that adopting a primarily plant-based diet is very beneficial for health. However, with climate change and environmental issues of real concern right now, eating more vegetables and less meat is seen as a very good thing.

Ideally, we should be trying to eat foods in season. We’ve got very used to being able to eat a whole range of vegetables throughout the year due to the wide availability. Farmer’s markets and local growers should be supported as much as possible and are the best places to find in-season, fresh produce. Plus, if you can find organic growers then you’ll be reducing your own intake of pesticides and well as being kinder to the environment.

Make vegetables the main event

You can use vegetables in so many ways, not just as side dishes, but also as mains. Think vegetable curries, risottos and soups or put some of your favourites in a slow cooker with some stock for a lovely warming winter meal.

The varying and wonderful tastes of vegetables can also be enhanced with plenty of delicious and health-giving herbs and spices. For example, why not try garlic, ginger, chilli, turmeric, paprika, basil, rosemary or sage. There are so many herbs and spices that can be added to vegetables to both enhance taste and have additional health benefits so get creative!

Eating delicious food is one of life’s pleasures and there are certainly many ways to make vegetables tasty and a big part of your everyday diet. Five-a-day is the minimum you should be aiming for but the more the better!

So, take the veg pledge and enjoy creating vegetable-based dishes this season.

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Self-care this autumn: top nutrition and lifestyle tips

November 13, 2019November 8, 2019 / feelaliveuk / Leave a comment

We’re coming into the harsh seasons; the ones that can take their toll on your body, affecting how you look and feel.

Autumn and winter weather tend to put more stress on the body because it’s naturally trying to keep warm, whilst protecting itself from all the nasty bugs flying around.

Clinical nutritionist, Suzie Sawyer, shares five ways you can keep give yourself some autumn kindness.

Eat warm

It’s not just the seasons that change. The body also requires different foods at different times of year to maintain optimal health. Energy levels tend to be lower at this time of year, so the body needs the right foods to kickstart metabolism and avoid any duress.

It’s not about over-indulging in calorie-dense, nutrient-poor snacks. Instead give the body warming foods. For example, out go salads and in come hearty soups, which contain filling grains and beans, as well as vegetables.

Warming spices are also needed at this time of year. It’s no coincidence that cinnamon and nutmeg are traditionally Christmas spices, when the weather is generally cold. Ginger is also another wonderful spice for warming the body. It’s a natural anti-inflammatory and helps blood flow around the body, improving circulation.

Be kind to your liver

In naturopathic medicine, the liver is the organ of anger. It makes sense, therefore, if you’re not being kind to it, it’s going to let you know. Low energy, dull skin and poor digestion are often signs that the liver is distressed.

Being kind to your liver means feeding it with liver-loving foods and herbs. Both Jerusalem and globe artichokes are great for liver health. Additionally, green tea, dandelion coffee, asparagus, parsley, milk thistle and chlorella help the liver’s natural detoxification processes and help protect it from damaging toxins.

Love your brain

The brain uses around 30% of our total energy intake. Therefore, it needs to be frequently fuelled with nutrient-dense foods, particularly whole grains and omega 3 fats.

Wholegrains such as oats, rye and barley, contain plenty of B vitamins, all of which are needed in different ways for good brain health and function. Plus, they’re energy-dense, providing glucose that the brain loves. Additionally, the brain contains lots of omega-3 fats, so these need to be eaten very regularly to ensure you’re treating it kindly. Oily fish such as salmon, mackerel and sardines are the order of the day or try flaxseeds and pumpkin seeds if you follow a vegetarian diet.

Feel gratitude

It’s very easy to moan about life and our ‘lot’. Indeed, daily life is tough with many challenges along the way. It’s therefore all too easy to get bound up in everyday problems and forget to be thankful for everything that’s good in your world.

Being grateful is a wonderful way of being kind to yourself. Even if it’s only being grateful for a good cup of coffee or a nice message someone has sent you. It’s always good to write or say out loud three things every day you are grateful for. It will soon put a smile on your face.

Prioritise sleep

This is probably one of the kindest actions you can give your body. Sleep is essential to restore and repair. We know how debilitating it is when we have a run of bad nights, which may even lead to insomnia.

Good sleep invariably must be worked for. Electronic equipment needs to be turned off completely two hours before bedtime. Then try having a warming bath, reading a book, putting lavender on your pillow or listening to a sleep app. Eating a few almonds before bedtime helps produce the sleep hormone melatonin which in turn will aid your sleep. Meditation is also another helpful measure you can take. Find whatever works for you and enjoy peaceful slumbers.

So, practise being kind to yourself this autumn – your body will certainly thank you for it.

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.

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

Vitamin B12

CoQ10

Magnesium

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Omega-3 fish oils

Zinc

Vitamin B12

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Broccoli

Sweet potatoes

Brussels sprouts

Onions

Carrots

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Salmon

Eggs

Blueberries

Dark chocolate

Water

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It burns calories

It’s great for mental wellbeing

It’s great for the joints

Helpful walking tips

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Oysters

Bananas

Broccoli

Mackerel

Blueberries

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Salmon Stir-fry

Barbecued squid

White fish Thai-style

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Vegetables are loaded with nutrients

Vegetables are packed with antioxidants

Vegetables are loaded with fibre

Vegetables are good for the environment

Make vegetables the main event

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Eat warm

Be kind to your liver

Love your brain

Feel gratitude

Prioritise sleep

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