Five nutritional tips to support your walking adventures

May 7, 2024 / feelaliveuk / Leave a comment

A woman out for a walk in the hills with her arms outstretched enjoying herself

It’s National Walking Month which is a great excuse to spend more time outdoors. Walking is one of the best forms of exercises for both mind and body. And if you want to get the most out of your walking, then having the right nutrition will really support your outdoor adventures.

Clinical Nutritionist Suzie Sawyer shares her top five nutrients to help you get the most out of your walks.

Suzie HFMA V4

B-vitamins for energy

Close up of woman with arms outstretched, smiling in a forest

The family of eight B-vitamins all work individually in the body but work together when it comes to energy production. Essentially, they extract the energy from the food we eat. Whilst they all do slightly different things, B-vitamins primarily act as co-factors in the hundreds of enzyme reactions going on throughout the body.

Foods containing the b vitamin Biotin

For example, biotin, one of the family members, is primarily made in the gut, which is impaired if digestive function is not as good as it could be. One of its main jobs is the utilisation of fats (which we use for energy) and the metabolism of sugar, which is broken down into glucose (the body’s main source of energy).

The good news is that biotin can also be found in soy produce, mushrooms, nuts, organ meats, eggs, and whole wheat. However, it’s as important to be mindful of how well everything is running for you, on the inside too.

Calcium and Vitamin D for joints, muscles, and bones

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These two amazing nutrients are literally joined at the hip! They are both essential for the health of the entire musculoskeletal system, which of course is very important for walking.

Calcium is the most abundant mineral in the body, with our bones containing 99% of the body’s calcium. However, calcium can’t get into the bones without vitamin D, hence their very close relationship.

A range of foods containing calcium

Whilst calcium is rich in dairy and soy produce, green leafy vegetables and nuts and seeds, vitamin D is not found in sufficient amounts in foods. Indeed, vitamin D is primarily made on the skin when the sun comes out. Whilst you might be hoping for some sunshine on your walks, most of us generally need a daily supplement of at least 10ug. At this time of year, any deficiency of vitamin D is often most noticeable because we’re just coming out of the dull winter months.

Vitamin C for immune support

Close up of a doctor holding a blackboard with Immune System written on it in chalk

It’s no fun going for a walk (especially a longer one) if you’re feeling below par. That’s where vitamin C really has your back! It’s one of our main immuno-protective vitamins so it’s worth making sure you’re having plenty in the diet.

A selection of fruit and vegetables high in Vitamin C

Thankfully, vitamin C is very widely available in most fruits and vegetables so just keep your plates super-colourful at each meal. Red peppers, strawberries, kiwi fruits, broccoli, potatoes, and Brussels sprouts are loaded with vitamin C. However, it’s worth noting that vitamin C is also easily destroyed during cooking, storage, and preparation, so eat a rainbow everyday to make sure you are getting enough.

Vitamin E for antioxidant protection

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Antioxidant foods help protect the body from all that life throws at it. Sunlight, pollution, stress, poor diet, trans fats and more, create free radicals within the body which need to be controlled by antioxidants. The body has its own protective antioxidant systems and certain nutrients are very helpful in this way too.

shutterstock_381113728 vitamin E Oct17

One of our most powerful antioxidant nutrients is vitamin E, which also works with vitamin C, in looking after everything on the outside and inside too. Importantly, antioxidants support the ageing process and vitamin E is great for the skin too.

Avocados are a good source of vitamin E, as are vegetable oils, whole grains, nuts, seeds, and leafy greens.

With the right nutrition, your body will support you every step of the way.

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Five nutritional wins for hiking, biking, and all your outdoor adventures this summer

July 31, 2023July 28, 2023 / feelaliveuk / Leave a comment

A woman out for a walk in the hills with her arms outstretched enjoying herself

During the summer months, it’s lovely to be in the great outdoors and there’s no shortage of activities to choose from. It’s not just mental wellbeing that benefits from some fresh air and exercise, it’s your joints and bones too.

Women especially need to be mindful of their bones after menopause, but it’s important for all of us to maintain a strong frame, so the body continues to support us into old age. But what nutritional help do we need to support these wonderful activities?

Clinical Nutritionist Suzie Sawyer shares her top five nutritional tips for maintaining strong bones and joints for all your adventures.

Suzie HFMA V4

Protein is key

Why? The skeletal frame contains around 20% protein; hence protein is an essential macro nutrient when it comes to supporting your bones. However, it’s often overlooked in terms of its importance for all of us, not just those undertaking heavy weightlifting or body building activities.

A range of foods containing protein

Every meal needs to contain some protein, ideally from a combination of animal and vegetable sources including meat, fish, poultry, dairy, soy, grains, nuts, and eggs. Animal protein contains all nine essential amino acids that need to be eaten or taken in supplement form, whereas vegetable sources are lacking in one or more. This can be overcome by eating a good combination of vegetable protein, for example, beans and grains together.

shutterstock_492453151 vegetarian vegan protein sources Jan17

Whichever way you choose, just be mindful of having some form of protein at every meal. The body is constantly breaking down and repairing as part of its normal functions, so we need to keep it well fed to a ensure all repair processes happen efficiently.

Vitamin C

Whilst every vitamin and mineral is important and essential, vitamin C is one of our harder working ones, fulfilling many different roles. It’s not only essential for a healthy immune system and as one of our key antioxidants, but vitamin C is also needed for collagen production. Collagen is the most abundant protein in the bones, muscles, skin, and tendons. It effectively provides the scaffold for strength and structure of the body. In short, if we want to lead an active life, we need collagen!

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Whilst many protein foods contain the amino acids that make collagen, we also need vitamin C for its production. Most fruits and vegetables contain vitamin C, so you’ve got lots of choice. In short, where there’s colour, there’s vitamin C! Make sure to eat at least five portions of fruit and vegetables per day and more if you can.

Vitamin D

Most of us are aware of vitamin D being essential for the bones. The main reason for this is that vitamin D metabolises calcium, also essential for the bones. The main source of vitamin D is from sunlight on the skin, which of course happens much more during the summer months. However, many people are still deficient in vitamin D during the summer, especially if they’re using sun cream, which of course you should do to protect the skin.

Vitamin D and a sunshine symbol written in the sand

Often those of us with aching and stiff joints are lacking in vitamin D. If this sounds like you then, it’s worth continuing with your vitamin D supplement through the summer months too.

Get fishy

Oily fish is rich in the essential omega-3 fatty acids which are needed for healthy joints. Omega-3s are used to manage the body’s natural inflammatory processes which can include pain and stiffness. Think of them as lubrication.

Brown rice with salmon fillet amd vegetables

The best sources of the omega-3s are salmon, mackerel, and sardines, but for vegetarians, flaxseeds are a great source too. Aim to have two tablespoons of flaxseeds each day and hopefully all your activities will run smoothly.

Eat your greens

Leafy green vegetables which includes cabbage, kale, cauliflower, broccoli, Pak choi and Brussels sprouts are loaded with nutrients, but especially vitamin K and magnesium, both needed for healthy joints and bones.

shutterstock_390988804 green leafy vegetables Dec16

The skeletal frame needs a variety of vitamins, minerals, proteins, and other nutrients but Vitamin C, Vitamin D and Vitamin K along with the minerals magnesium and calcium are super important. Whilst lots of people turn up their nose at ‘greens’ there are so many ways of eating them which can make them more appealing: stir-fried broccoli with garlic and sesame seeds, cauliflower cheese, vegetable curry with kale, or Brussels sprouts with bacon…… the list is endless.

Whatever your chosen activity, you’ll be able to fully enjoy it with the right nutrition.

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Holiday eating: nutritional treats from around the Med

July 24, 2023 / feelaliveuk / Leave a comment

Mozzarella, tomato and basil salad

“I’m a great fan of the Med! Essentially, although I love visiting many of the countries we term ‘Mediterranean’, what I really enjoy are the traditional foods. And there’s been so much positive research on longevity rates for many people living in these countries, especially Sardinia, in Italy. Whilst this can be put down to a more favourable, stress-free lifestyle, much of it is because of their amazing diet.

Let me – Suzie Sawyer – take you on a trip around the Med as I share my five favourite traditional dishes.”

Suzie HFMA V4

Greek Salad

One of my all-time favourites, this dish really is proof that healthy food doesn’t mean that you need to spend hours in the kitchen! A traditional Greek salad completely encompasses everything that we talk about as Nutritionists, primarily colour variety and eating a rainbow diet.

A typical Greek salad contains cucumber, tomatoes, olives, onions, peppers, feta cheese and loads of herbs. All these vegetables have plenty of antioxidants which are essential for protecting the body from free radicals, responsible for the ageing process but also degenerative disease.

shutterstock_133631465 greek salad Aug16

Tomatoes feature highly in the Mediterranean diet and are rich in lycopene, a powerful antioxidant, and which produces immune boosting vitamin A as needed. Tomatoes are also high in vitamin C, as are red peppers being one of the richest sources of vitamin C.

Feta cheese provides some good protein for the dish: traditional feta should come from goat or sheep’s milk which makes it less allergenic for many people.

Fresh sardines

There are many Mediterranean countries that always have sardines on the menu. I’ve eaten lots of them in Spain, but they tend to be available in any country that produces lots of fish.

shutterstock_497874481 barbecued sardines bbq fish July17

Fresh sardines taste very different to tinned sardines and are loaded with amazing nutrients. Sardines are termed ‘oily fish’ which means they contain the super healthy omega-3 fats. These fats can’t be made in the body and so must be eaten in the diet and are essential for healthy eyes, brain, heart, joints, skin, and hormones. We know that the Mediterranean diet is very heart-healthy, and this is one of the reasons, high levels of oily fish.

The bones in sardines are obviously very small and we tend to eat most of them which means we’re also eating good amounts of vitamin D and calcium. These nutrients are often depleted in our daily diets and are essential for healthy bones, teeth, and immune system.

Lamb and roasted vegetables

Lamb is a popular food in many Mediterranean countries, especially in Turkey and is of course a great source of protein, as well as being a very tasty meat. As lamb is high in fat, it doesn’t need any fatty or carb-heavy sides, which makes having plenty of colourful roasted vegetables the perfect accompaniment.

Lamb,Roast

Traditional Mediterranean vegetables include artichokes, peppers, onions, and aubergines. They are all colour-rich vegetables and deliver loads of plant anthocyanins which provide a range of antioxidants, also very protective of brain health.

Spanish tortilla

This is a dish that is great eaten in Spain, but I also eat it in the UK! Its key ingredients are eggs which are high in protein and contain all the essential amino acids that can only be obtained from foods or supplements. Having tortilla for breakfast, whether it’s at home or abroad, is a great start to the day.

shutterstock_217423210 spanish omelette tortilla Aug16

Traditional tortilla is also super-easy to make; you only need a few other ingredients. These are olive oil (a stalwart of the Mediterranean diet), onions (rich in an anti-inflammatory compound called quercetin) and potatoes (rich in immune-boosting vitamin C). Once you’ve cooked the potatoes and onions, add the beaten eggs, and cook on a low heat on the stove for around 20 minutes.

Classic Italian Risotto

What’s not to like about Italy and traditional Italian food? As an occasional treat it provides a good source of protein from the cheese, energising rice and those ever-popular typical Mediterranean onions.

Whilst arborio or risotto rice lacks the vitamin and mineral content of whole grain rice, it’s a great source of carbohydrate, especially after you’ve been travelling or have completed some hard exercise. It will help support the immune system, and also your mental wellbeing. And that’s before you’ve even appreciated its amazing taste!

Dish,With,Delicious,Spinach,Risotto,On,Wooden,Board

The rice just needs to be cooked with butter, stock, onion, and white wine before adding the cheese towards the end of the cooking time. And then add in any other herbs, vegetables or protein sources that you fancy. A small portion of Risotto is an impressive dish to serve as a starter for a dinner party too.

At home or away, typical Mediterranean dishes really float my boat!

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Five foods for a nutritious vegetarian picnic

July 17, 2023 / feelaliveuk / Leave a comment

Picnic,Setting,On,Meadow,With,Copy,Space.

Summer brings the promise of good weather, trips out and packing a picnic to fuel your adventures. But what are some of the best options to pack in your basket, especially if you’re vegetarian?

There are many healthy and tasty vegetarian foods to choose from which will keep you supercharged all day long.

Clinical Nutritionist Suzie Sawyer shares five vegetarian ideas for your picnic basket this summer.

Suzie HFMA V4

Buckwheat

For those of us who are gluten-free, buckwheat often gets forgotten about because its name can be confusing. However, this grain is both gluten-free and loaded with protein, so it makes a fabulous vegetarian picnic option and is great for the digestion too.

Close-up,Fresh,Buckwheat,Risotto,With,Mushrooms,On,White,Plate.,Delicious

Why not mix up a really easy risotto the night before and keep it in the fridge? Buckwheat works well with mushrooms, garlic, beetroot, and crème fraiche, and you’ll also be gaining additional health benefits from the antioxidants in beetroot and vitamin D in the mushrooms.

Feta Cheese

Traditional feta cheese originates from Greece and is usually made from 70% sheep’s or goat’s milk. Out of interest, if it’s made from cow’s milk, it can only be called ‘feta-style’ cheese. If you are a feta fan, then make sure it’s the Greek variety as these non-cow products can often be kinder on the digestion, whilst still retaining the protein content.

Feta provides a rich source of calcium for healthy bones and teeth and supports gut health down to the range of beneficial microbes, including probiotic yeasts, it contains.

Lentil,And,Feta,Salad,With,Tomatoes,And,Rocket,And,An

It’s super easy to make up a feta cheese salad using rocket leaves (great for iron content), and canned puy lentils (providing more protein and fibre). Add some lemon juice and mint to flavour and a little raw chopped red onion for a fresh and delicious salad!

Avocado

Avocado is such a brilliant food because it’s both a good source of protein and healthy fats too. We need these good fats to absorb fat soluble nutrients, especially Vitamin A, Vitamin D, Vitamin E and Vitamin K but also for heart health. Avocado is itself rich in vitamin E, a powerful antioxidant, and great for the heart.

Vegetarian,Falafel,Wraps,With,Avocado,And,Cheese

When avocados are left for a while, they can go brown when exposed to oxygen. Therefore, the best way to take it on a picnic is in a wrap. If you sprinkle it with some lemon juice to stop the oxidation, and add some falafels, hummus, and rockets leaves, you’ve got yourself a delicious, filling, and healthy picnic dish.

Eggs

Specifically Spanish tortilla! This is another dish that you can make the night before and keep chilled in the fridge. It’s easy to transport and great if you’ve got a cold pack in your picnic box or basket.

Eggs are a fabulous source of protein because they contain all nine essential amino acids that make up proteins, so you’ll feel fuller for longer and more energised.

shutterstock_217423210 spanish omelette tortilla Aug16

Traditional tortilla can either be cooked on the stove or in the oven and it is generally made with onions, chopped cooked potatoes, and garlic. Why not take some delicious vine-ripened tomatoes to eat with the tortilla which not only complement the taste but provide additional antioxidants to help protect the skin from sunshine (although sun cream is still needed of course!)

Cannellini Beans

Any beans provide a great vegetarian source of protein and cannellini beans also tend to remind us of the Mediterranean. Indeed, these beans are great in a really colourful Mediterranean bean salad, to enjoy everything that’s good about these traditional dishes.

Traditional Mediterranean food is rich in colour because the dishes generally contain lots of antioxidant and nutrient-rich foods. It’s not difficult to eat a rainbow diet in the Med.

White,Bean,Salad,With,Cherry,Tomatoes,,Feta,Cheese,And,Parsley.

For this salad, you really can freestyle it but why not use some chopped cherry tomatoes, cucumber, onions, black olives, red peppers, basil leaves and even crumbled feta if you fancy some. You can either use a ready-made dressing of your choice or make one with extra virgin olive oil, garlic, red wine vinegar and herbs. This is really easy to transport and will keep everyone full and energised through the day.

So enjoy a highly nutritious vegetarian picnic menu on your next outing this summer.

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Simple diet changes with big nutritional benefits

July 10, 2023 / feelaliveuk / Leave a comment

Fruit and vegetables in the shape of a

It’s all too easy to get stuck in a rut when it comes to eating. Some ruts will be healthier than others for sure. However, it’s always important to keep on top of our diet to ensure it’s as healthy as it can be.

Sometimes less healthy habits can creep in, and they can be difficult to change, but there are some easy wins.

Clinical Nutritionist Suzie Sawyer makes life much easier for you by providing five nutritional changes to support a healthier diet.

Suzie HFMA V4

Swap white potatoes for sweet potatoes

You may not be eating either and neither are bad. However, when it comes to nutrition, it’s all about getting the most out of every meal and there are some real health benefits to including sweet potatoes in your diet.

Baked sweet potato topped with salmon

Sweet potatoes are rich in beta carotene, a powerful carotenoid that is turned into vitamin A as needed in the body. Both nutrients are essential for a heathy immune system, for the eyes and healthy mucous membranes, such as those within the lungs. Importantly, these powerful nutrients are antioxidants which help protect the body against everything life throws and, consequently, the ageing process.

The great news is that sweet potatoes can be used in just the same way as white potatoes so are perfect in their jackets.

Swap white rice for quinoa

Quinoa, an often-forgotten grain, is strictly speaking a seed. It’s all too easy to grab the ready-made white rice in a bag, but it’s actually providing you with very little nutrition. White rice is heavily refined, and has been stripped of its fibre, B vitamins and other minerals in the process.

Quinoa and bulgar wheat salad with feta

However, quinoa, which is great-tasting and very similar to brown rice, is higher in protein and has an excellent vitamin and nutrient profile. For vegetarians and vegans, it’s an ‘essential’ in the diet as a great source of protein, nutrients and that all important fibre.

You can boil up a batch (it’s very easy – just add a stock cube) and use it as a side with your fish, meat, or other protein. It’s also great cold the next day as a basis for a very transportable salad.

Change from margarine to butter

This might seem surprising but it’s much better for your health (and arteries) not to eat margarines containing trans fats. They are chemically altered fats and the body does not know how to handle them. And don’t be fooled by the ‘high in polyunsaturates’ labels. Polyunsaturated fats are healthy but only if they’ve not been heated (which happens when processing margarine).

Butter

Butter contains saturated fat which is stable when heated. However, try to eat it in moderation vs piling it up on your toast! Alongside butter why not try other alternatives such as hummus, or olive oil which is perfect for bread dipping. Olive oil is rich in monounsaturated fat which is great for heart health.

Add in more colour with beetroots and blueberries

Both these foods have been termed ‘superfoods’ on many occasions. Their beautiful dark colour means they’re rich in plant polyphenols which are powerful antioxidants. However, both have their very own claims to fame.

A wooden bowl of blueberries

Blueberries have been found to be very helpful for both brain and eye health. They are also high in vitamin C which is an essential nutrient for the immune system. Beetroot contains nitric oxide, which helps relax the artery walls, reducing blood pressure, but also has the effect of improving performance especially for endurance exercisers. Beetroots are also great for liver health and are often found in detoxification protocols.

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Blueberries are of course a great on-the-go snack or can be easily mixed with natural yogurt or overnight oats for breakfast. Beetroot is a perfect salad ingredient; it goes especially well with goat’s cheese or can even be used in sweet dishes. You’ll never taste a better or moister brownie than one made with beetroot!

Swap peanut butter for almond butter

Peanut butter is, of course, a firm favourite for many of us. And whilst it’s a good source of protein, it actually has no other health benefits.

A,Jar,Of,Almond,Butter,With,A,Bunch,Of,Fresh

Almond butter is both very tasty and rich in nutrients, especially magnesium and calcium to help support your bones, and vitamin E, which is great for the skin and immune system. Almonds also contain L-carnitine, an amino acid which has been found to help brain health. You can even add it to your morning smoothie as a great source of protein and healthy fat.

So why not make some of these easy diet changes for quick nutritional wins.

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Get the perfect smile: top tips for taking care of your oral health

May 22, 2023 / feelaliveuk / Leave a comment

Cloe up of woman smiling brightly with a becah background

A lovely smile can light up the room! But what if your teeth aren’t as lovely as you would like? Having healthy teeth and gums is very important for overall health and can sometimes be neglected.

This National Smile Month, Clinical Nutritionist Suzie Sawyer shares five top tips for getting a smile to be proud of!

Have a healthy gut

Whilst daily brushing is essential for healthy teeth and gums, it’s just as important to look after your nutrition, and especially your gut health.

The good bacteria in our gut needs to outweigh the bad bacteria in the mouth that can be the cause of issues with our teeth and gums. As an example, the bacterium that causes peptic ulcers and the H. pylori infection actually lives in the mouth.

A,Set,Of,Fermented,Food,Great,For,Gut,Health,-

Feeding the good guys in the gut, especially with live natural yoghurt, can really help crowd out the bad guys. Additionally, any fermented foods are great including tofu, tempeh, kombucha and sauerkraut.

Nutrition is key

As with everything in the body, good nutrition underpins health, and teeth need ‘feeding’ with the right nutrients. Top of the list are vitamin D and calcium; both essential to building and protecting healthy teeth. Whilst most of this is done during childhood development years, just like bones, the teeth need feeding from within throughout life.

A range of foods containing calcium

Vitamin D deficiency is still widespread in the UK as it’s not easy to obtain from food. Therefore, supplementation with a minimum of 10 micrograms daily, is needed throughout the year, even through the summer months. However, some foods that are rich in calcium like oily fish with bones (sardines) also contain some vitamin D. Other great sources of calcium are dairy, calcium-enriched plant milks, green leafy vegetables and nuts and seeds.

Keep it colourful

Compounds in fruits and vegetables, called flavonoids, have been found to target the bacteria that cause tooth decay. This means including lots of colourful fruits and vegetables into the daily diet will certainly benefit your oral health. Top of the list are dark cherries, prunes, blueberries, raisins, and blackcurrants, but all fruits and vegetables are going to deliver benefits.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Another great reason for eating lots of fruits and veggies is that they’re all high in vitamin C which helps build strong blood capillaries, supports the immune system, and helps protects gum health.

Iron is another key nutrient for gum health which is not only rich in meat but found in dark, green leafy veg too.

CoQ10 is great for oral health

Fully named coenzyme Q10, it’s literally our spark plug as it’s found in every body cell, within the mitochondria, where energy is produced. Whilst we naturally make CoQ10, production reduces with age (which may explain one of the reasons why our energy levels decrease as we get older), and it’s very important for oral health.

Composition,With,Food,Contains,Coenzyme,Q10,,Antioxidant,,Produce,Energy,To CoQ10 is one of our key antioxidants, so it’s needed for the immune system and also for keeping bad bacteria in the mouth at bay. Interestingly, there is also a connection between gum disease and heart disease, hence another reason for really looking after oral health. It’s also the reason that CoQ10 is often taken as a supplement. If your dentist has noted some declining gum health, then it might be worth considering taking a supplement of CoQ10. It should also help energy levels.

Keep them clean!

It may sound obvious, but it’s essential to be fastidious with your brushing routine; it’s surprisingly common for this to be overlooked! Regular visits to the hygienist will help flag if your brushing routine is not up to scratch and will also encourage the use of small brushes to clean in between the teeth and protect the gums too. Your teeth should feel very smooth as you run your tongue over them.

Horizontal,Shot,Of,Curly,Young,Woman,Brushes,Teeth,Every,Morning

If you haven’t already invested in one, an electric toothbrush is certainly your friend in this respect, enabling a much more thorough clean than using a manual toothbrush. And don’t forget flossing and using a mouthwash too.

Good teeth and gum care is important not just to feel great about smiling but for overall good health.

So, keep on smiling with these top tips to keep your oral health in tip top condition!

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

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Hike your way to health this National Walking Month

May 9, 2023May 5, 2023 / feelaliveuk / Leave a comment

shutterstock_171654062 woman hiking Oct15

It’s National Walking Month and a great time to celebrate the amazing benefits of this wonderful outdoor activity. Whether you call it a walk or a hike, being on the move outdoors has many benefits for both your physical and mental health.

To get the most out of your walks, supporting yourself nutritionally, especially where your joints and bones are concerned, is so important so that they carry you along the miles without complaining.

Clinical Nutritionist Suzie Sawyer shares her five top tips to ensure you can keep moving, however tough the hike may be!

Put the nutrients in

There are many nutritional components that make up our skeletal frame and support its strength, growth, and repair. However, there are a few essential nutrients to be aware of.

Vitamin D and a sunshine symbol written in the sand

One of the key nutrients is vitamin D. Also known as the sunshine vitamin, vitamin D is made on the body when the sun is shining (and skin is exposed to it). However, deficiency within the UK population is still widespread. Importantly, one of vitamin D’s main functions is to metabolise calcium, a key mineral in our bones. It’s certainly worth continuing to supplement with vitamin D through the summer months too, especially if you’re active.

A range of foods containing calcium

Calcium-rich foods include dairy (natural Greek yoghurt is great), leafy green vegetables, sesame seeds, tofu, and other soy products, so ensure your diet is rich in these. Magnesium is also important for the bones and is found mainly in whole grain foods, avocados, legumes, nuts, and leafy greens. These are all foods that are going to help put some power into your walk.

Herbal helpers

We know that nature has provided us with some amazing herbs and one that is especially good for supporting joints and bones is Devil’s claw (Harpagophytum). It has been found to help decrease any swelling in the joints, and generally reduce inflammation, which could certainly stop the enjoyment of your hike.

Close up of knee representing joint pain

Devil’s claw is frequently used for back pain which can also be a common problem amongst keen walkers, partly because you’re often walking off balance on rough ground or going up and down hills. If you’re suffering, then it’s certainly worth a try; anything that keeps you moving.

Resistance training

Keeping the bones and joints strong by doing some resistance or weight training can really help support the body, and reduce the likelihood of injury, when you’re out walking.

Close up of woman working out at home

You certainly don’t need to become a body builder! It’s just about doing movements such as squats, bicep curls or walking lunges with some weights to suit your ability. For women, during and after the menopause, this is especially important, as reducing oestrogen levels mean our bone density is also reducing. This negative effect can be reversed by doing resistance work. It’s certainly a ‘win-win’ situation for a more comfortable walk.

Don’t forget to stretch

If the weather is a little chilly and your body is not really warmed up, this is the time when you can easily sustain an annoying injury. A calf tear, or jolt to the knees is common. However, you can help prevent problems by doing some gentle stretching before and after your hike.

CLose up of woman exercising and stretching outside

Before you start, get the blood pumping around the body by doing some shoulder rolls, body twists and body weight squats. Then you can do some stretching of the knees, calves, ankles, hamstrings (back of the leg) and quadriceps (front of the leg) and repeat when you return from your walk. It doesn’t need to take long but could save you grief further down the line.

Put out any fires

Not literally (hopefully)! However, if you sustain any kind of injury or have an inflammatory condition such as rheumatoid arthritis, then the body is effectively on fire within. This can cause pain and may prevent you from getting out and about.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Obviously, all the measures above will help but it’s also important to ensure your diet is rich in colour overall. Colourful fruit and vegetables are rich in antioxidants which help support the body’s inflammatory processes naturally. We know that leafy green vegetables are rich in several key minerals so make sure you have plenty in the diet. Equally, red, orange, yellow, purple, and red fruits and vegetables are also high in antioxidants, so try to include some every day in your diet.

Celebrate National Walking Month and keep moving – your health will thank you for it!

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The essential Vitamin D – why is it so important?

January 30, 2023 / feelaliveuk / Leave a comment

Over the last couple of years, there’s been an increasing buzz around vitamin D. And for very good reason.

We’ve always known that vitamin D works with calcium to support healthy bones and teeth but we’re only really understanding just how essential it is for the immune system too.

Clinical Nutritionist, Suzie Sawyer, shares why vitamin D is so important for so many aspects of our health.

What is vitamin D?

Vitamin D is known as the ‘sunshine vitamin’ because it’s primarily produced on the skin in the presence of sunlight. However, The Department of Health have acknowledged that a massive 40% of the UK population are deficient in vitamin D, which is putting the nation’s health at risk.

Countries located in the Northern Hemisphere who lack sunshine, such as the UK, all have populations that are equally deficient. And, whilst a sunny holiday can certainly boost levels, because the body can store it, high factor sun cream can block its absorption and we simply don’t get enough Vitamin D throughout the year.

What does it do?

Interestingly, vitamin D’s most important function is the metabolism of calcium; both calcium and vitamin D are vital for the health of bones and teeth. Sunlight on the skin activates a pre-cursor to vitamin D and then it’s converted to the most active form of the vitamin – D3.

However, it’s not just the bones and teeth that need vitamin D – it also helps to regulate the body’s immune responses, protecting us against infections such as colds and flu. Not only that, more and more great things are being discovered about vitamin D; it’s also important for muscle strength, mood and healthy blood pressure and new research is being carried out all the time. Indeed, when the COVID virus appeared, there was so much more research on vitamin D and how it protected against poor health outcomes. Doctors are now unequivocal about its importance for the immune system.

Can I find it in food?

The most active form of this vitamin (D3) is the one produced by the sunlight on the skin. However, there are some food sources of vitamin D (D2) which, interestingly, are also foods high in calcium, which is very helpful. Plus, both forms of vitamin D are available in supplement form.

Top of the list of foods to eat are oily and bony fish such as salmon, sardines, mackerel, and pilchards. However, egg yolks and butter also contain vitamin D. Milk contains a little vitamin D but lots of calcium.

There is a small amount of vitamin D in green leafy vegetables, but again, they’re a good source of calcium.

Am I getting enough?

Around 40% of the UK population are thought to be deficient in vitamin D. This can manifest itself in a number of ways; rickets in children is becoming more prevalent, partly because of parents using strong sun cream, which is completely understandable. However, in order to improve levels of vitamin D within the body, just exposing the face for 15 minutes a day during the winter, can help.

Other conditions that are worsened by a lack of vitamin D are loss of bone mineral content, making fractures more likely and also an increase in bone pain and muscle weakness. Osteomalacia, or soft bones, is another condition on the increase in a younger age group. Women going through menopause tend to feel achier generally if they haven’t sufficient vitamin D. However, the strength of the sun is still not going to make sufficient vitamin D during the winter, so supplementation is encouraged during October to March as a minimum.

Does it keep you young?

Interestingly, research carried out in 2010[1] found that vitamin D may hold the key to long-lasting physical function. It would seem that of those studied (around 2,788 people in total) people with higher levels of Vitamin D had much better physical function as they aged, than those with lower levels.

Those with the highest levels of vitamin D were able to lead more active lives, demonstrating that it’s not just the bones that need vitamin D, but it’s needed for muscle strength and generally being able to keep physically active. Another great reason to supplement through the winter months.

Vitamin D is certainly one essential nutrient that should be shouted about so do make sure you are getting enough every day.

[1] Houston D et al, Better vitamin D status could mean better quality of life for seniors. Federation of American Societies for Experimental Biology 2010 (April 26).

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Eating with the seasons: nutritional foods for January

January 24, 2023 / feelaliveuk / Leave a comment

It’s always important to eat with the seasons and as nature intended, to gain the biggest health benefits. And for many of us, trying to be as healthy as possible during January is very much at the front of our minds.

Nature has provided what the body needs at certain times of year, plus if you buy locally grown produce, nutrient content will generally be better and it’s kinder to the environment too.

Clinical Nutritionist, Suzie Sawyer, shares her top five in-season foods for January.

Jerusalem Artichokes

Top of my list has to be this amazing vegetable. They are supremely healthy and provide a really useful addition to the diet.

Jerusalem artichokes are loaded with a prebiotic fibre called inulin which is incredibly healthy for the gut. The gut houses billions of bacteria (hopefully more good bacteria than bad), but they need feeding with this kind of fibre for the gut to remain healthy.

A healthy gut supports a healthy mind, the immune system, hormones, digestion, skin and so much more. Jerusalem artichokes are also a rich source of vitamin C, potassium, and iron, which are all frequently deficient in the daily diet. Serve them roasted in a little olive oil.

Kale

A member of the super-healthy cabbage family, kale is not always popular, partly because of its bitter taste and often tough texture. However, this is much improved when eaten seasonally and with some other flavourings such as garlic and soy sauce.

The health benefits are certainly forthcoming, especially because kale contains a plant compound called sulforaphane, which has been found to help prevent some of our nasty degenerative diseases. Kale is also a rich source of calcium to help support strong bones and Vitamin A, Vitamin C and Vitamin E – all important antioxidants.

Pomegranate

Pomegranates are slightly strange to look at because of their mass of tiny seeds. However, these seeds are nutritional powerhouses, and have some of the highest levels of antioxidants of all fruits. This is probably one of the reasons that research has found them to be especially beneficial for brain health; they can help protect this vital organ from free radical damage. Additionally, they are loaded with fibre so are great for the digestive system.

Just like many fruits, pomegranates work well in sweet or savoury dishes, and are a particular favourite with salty cheeses and walnuts, making a great salad trio. Moreover, it’s lovely to see some vibrant colours on the plate when the weather is so grey outside!

Oranges

Clearly the UK climate is not going to support the growing of oranges, but they are certainly at their best at this time of year, imported generally from Spain. Whilst it’s always best to eat locally grown produce, it’s difficult when we want to gain the wonderful health benefits of a food we simply can’t grow in any meaningful numbers.

Oranges are a great source of vitamin C. As this vitamin is water-soluble and easily destroyed during storage, preparation and cooking, oranges are probably best eaten in their raw state to gain maximum health benefits. They also contain good levels of folate which will help to give energy levels a boost too.

Oysters

Oysters are available all year round but are certainly good at this time of year, and can be sourced from UK waters, especially around Colchester and Whitstable.

Oysters become especially important coming into February with Valentine’s Day looming. Oysters are often referred to as ‘aphrodisiacs’ or ‘the food of love’. The reason for this is that they contain really high amounts of the mineral zinc, essential for healthy reproduction. There is always some truth behind these ‘old wives’ tales!

Oysters also contain other minerals, including calcium, iron, magnesium and the antioxidant, selenium. Importantly, they’re a rich source of iodine which is frequently lacking in typical western diets and is essential for cognitive function, especially in the developing foetus.

So, why not add some of these season foods into your diet this January and reap the nutritional benefits?

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What are the health benefits of cheese?

January 20, 2023January 18, 2023 / feelaliveuk / Leave a comment

Various,Types,Of,Cheese,On,Rustic,Wooden,Table

Cheese features highly in many people’s diets. In fact, more people are often in love with cheese than chocolate! It not only tastes delicious, in all its various guises, but it provides many health benefits.

There are a wide variety of cheeses with the only common theme being they are made from the same basic ingredient – milk (except for vegan cheese – more on that later).

Cheese is often given a bad rap from a health perspective because of its relatively high fat content. However, various studies have found many positive benefits of eating cheese, in moderation!

Clinical Nutritionist, Suzie Sawyer, shares the various types of cheeses, together with their health benefits.

Let’s start with the basics: what is cheese?

Essentially, cheese making involves coagulating the milk protein, casein, separating the milk into solid curds and draining the liquid whey. This is the process we often see on TV with the large vats of what looks a lot like cottage cheese with big separators moving the liquid around.

A,Cheesemaker,Prepares,A,Form,Of,Parmesan,Cheese,Using,Fresh

Many cheeses are produced from cow’s milk, but they can also come from other animals such as sheep, buffalo, and goat, all of which produce different flavours. Goat’s milk is higher in water than cows milk so yields less cheese, and the cheeses are usually softer.

Cheeses and their moisture content

The moisture content affects both taste and texture. An example of a low moisture hard cheese is Parmesan, and medium moisture would be cheddar.

Parmesan,Cheese,On,A,Wooden,Board,,Hard,Cheese,On,A

High moisture cheese is soft and an example of this would be mozzarella. A cheese with very high moisture is cottage cheese.

Cheese,Collection,,White,Mozzarella,Cheese,Balls,For,Salad,Or,For

Unripened soft cheeses, such as cottage, have a very light texture with little flavour, and ripened ones such as Camembert have mould added to the outside of the cheese which produces protein-digesting enzymes: these also have a stronger flavour.

Camembert,Cheese

Certain hard cheeses such as Stilton have mould added during the cheese-making process and they are then pierced with metal rods, creating air channels, and the mould you see grows within the cheese. This also creates their distinctive flavours.

Slice,Of,French,Roquefort,Cheese,With,Walnuts

What about the health benefits?

The nutritional profile of cheese is going to vary depending on the variety. However, all cheese is a great source of protein, with cheddar cheese producing around 8 grams for every thumb-sized wedge and 120 calories.

For the same number of calories, you can have half a cup of soft cheese which provides 14 grams of protein. Indeed, cottage cheese has a higher protein content than most others, and is lower in calories, hence if appears on many weight-loss programmes.

Cottage,Cheese,And,Mint,In,A,Wooden,Bowl,On,An

When it comes to micronutrients, cheese is a great source of calcium (highest in blue cheeses) which is essential for healthy bones, teeth, and muscles. Cheese also provides vitamin A (essential for immunity), vitamin B12 (needed for the nervous system and red blood cell production), zinc (important for the immune system and a range of body functions) and phosphorus, which works in tandem with calcium.

Grilled,Halloumi,Cheese,On,White,Plate

Cheese is also known to be high in fat, with halloumi, brie and camembert topping the leader board in this respect. Additionally, some cheeses are high in sodium so intake may have to be watched if you have raised blood pressure and are salt sensitive.

What about vegan cheese?

With the rise in veganism, many vegans, understandably, don’t want to miss out on their cheese hit. The good news is there are myriad vegan cheeses available, made from some form of vegetable proteins such as brown rice, nuts, coconut oil, soy, peas, and tapioca; it really comes down to personal taste preference.

Vegan,Cheese,With,Cashew

However, as nutritional yeast is a great protein and nutrient source for vegans, do try and choose vegan cheeses that contains this amazing food. Nutritional yeast is rich in protein but also B-vitamins, and essential minerals including iron, and potassium.

Cheese can certainly provide a healthy and nutrient-dense addition to any balanced eating plan so enjoy!

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

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B-vitamins for energy

Calcium and Vitamin D for joints, muscles, and bones

Vitamin C for immune support

Vitamin E for antioxidant protection

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Greek Salad

Fresh sardines

Lamb and roasted vegetables

Spanish tortilla

Classic Italian Risotto

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Buckwheat

Feta Cheese

Avocado

Eggs

Cannellini Beans

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Swap white potatoes for sweet potatoes

Swap white rice for quinoa

Change from margarine to butter

Add in more colour with beetroots and blueberries

Swap peanut butter for almond butter

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Have a healthy gut

Nutrition is key

Keep it colourful

CoQ10 is great for oral health

Keep them clean!

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Put the nutrients in

Herbal helpers

Resistance training

Don’t forget to stretch

Put out any fires

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What is vitamin D?

What does it do?

Can I find it in food?

Am I getting enough?

Does it keep you young?

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Jerusalem Artichokes

Kale

Pomegranate

Oranges

Oysters

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Let’s start with the basics: what is cheese?

Cheeses and their moisture content

What about the health benefits?

What about vegan cheese?

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