Five ways to manage your cholesterol levels naturally

October 23, 2023October 20, 2023 / feelaliveuk / Leave a comment

Cholesterol,Word,Written,On,Slate,With,Stethoscope,On,Wooden,Table

We often hear, read, or are told about cholesterol levels. Cholesterol is a blood fat that can cause a wide range of serious health issues if left unchecked. However, it can sometimes be confusing when we read not only about total cholesterol levels, but HDL and LDL too.

It’s important to keep cholesterol levels in a good range which it comes to your overall wellbeing, so here are five nutrition and lifestyle tips from Clinical Nutritionist Suzie Sawyer to help you on your way.

Suzie HFMA V4

When it comes to cholesterol, essentially HDL levels are the good guys and LDL levels not so good. When your readings are being assessed, total cholesterol, HDL and LDL levels will be noted. So what are some nutritional wins that can help manage your levels?

Get some colour in your life

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

There are many great reasons to include plenty of colourful fruits and vegetables in your diet. And I know nutritionists do keep banging the same drum! However, it’s all in a good cause, especially when it comes to managing cholesterol levels.

Cholesterol and other blood fats attack the artery walls and cause plaque build-up. Plaques then become oxidised, arteries harden, and blood flow is limited, which can then lead to cardiovascular issues. Fruits and vegetables all contain great levels of vitamin C, which is not only a powerful antioxidant, but also keeps arteries free flowing, also keeping cholesterol levels in check.

Eating ‘five a day’ is a great target but, the more portions you eat in a day, the better. Don’t worry about counting, just enjoy eating. Frozen produce is great too.

Avoid refined carbs

Small,Cakes,With,Different,Stuffing

Whilst too much saturated fat can raise cholesterol levels, the bigger issue is sugar. Sugar raises LDL levels and reduces HDL. LDL particles keep cholesterol circulating in the body, which is not ideal.

Some of the worst culprits are refined carbs such as cakes, biscuits, pies, and croissants. Not only are they high in fat, but sugar too, and they provide minimal nutritional benefit. Obviously, they’re fine to eat on a treat day, but not every day. Crisps in whatever form, also raise cholesterol levels because they’re loaded with trans fats, an unnatural fat the body can’t deal with.

Keep tabs on alcohol intake

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Whilst drinking alcohol is enjoyable for many of us, it does not always come with great health benefits. Drinking alcohol in moderation is fine, in line with Government guidelines, but essentially, it’s loaded with sugar. The other issue is that alcohol must be processed through the liver (just like cholesterol) and the two are not very good friends!

If you enjoy a glass or two of wine, that’s fine but it might also be worth including some extra liver-loving foods in your diet, to really improve liver detoxification. Asparagus, Jerusalem and globe artichokes, cruciferous vegetables such as broccoli and cauliflower, berries and green tea are all great choices.

Minimise your intake of processed meats

Roast chicken leg with potatoes and vegetables

Foods including sausages, bacon and other processed meats are generally high in saturated fats, which will raise cholesterol levels. There is much research to suggest it tends to be these guys that raise cholesterol more so than plain red meat. It is worth noting that game meats such as venison and pheasant are much lower in fats, so have lots of positive benefits to health.

The other issue with processed meats is, as the name, suggests, the processing. This involves chemicals which the body doesn’t know how to dispose of, which puts more pressure on the liver that must detoxify everything, therefore raising cholesterol levels too.

Instead go for meats as close to their natural state as possible.

Try to reduce stress

Close,Up,Of,Calm,Young,Woman,Relax,On,Couch,With

This is often easier said than done for sure. However, if life is very stressful for you, then it’s important to try and find some time each day for relaxation or stress-reducing techniques.

When stress levels are high, this affects the release of blood sugars which in turn raises cholesterol levels.

Of course, it’s not easy to eradicate all stress from our lives. But even practicing some deep breathing every day or whatever works for you, can be amazingly successful at keeping stress hormones in check, and in turn, cholesterol levels.

With a few simple nutrition and lifestyle changes, your cholesterol readings can hopefully be in a healthy range.

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What’s so special about omega-3 fats and how do they help support our mental health?

October 10, 2023October 9, 2023 / feelaliveuk / Leave a comment

shutterstock_221308828 sources of omega 3 Nov15

When we see the word ‘fats’ we often associate this with what will make us fat! It’s true, that too many saturated fats may be stored as fat in the body and are not good from a health point of view, but when it comes to omega-3s it’s an altogether different story.

Omega-3 fats, also called the ‘essential fats’ are an absolute jewel in our nutritional armoury, particularly when it comes to brain health.

Clinical Nutritionist, Suzie Sawyer, shares her three top reasons to be including them in your diet.

Suzie HFMA V4

What are Omega 3s and where to find them

A range of foods containing healthy Omega-3 fats

Omega-3s cannot be made in the body, hence the term ‘essential’, therefore must be eaten in the diet or taken as a supplement. The main source of omega-3s is oily fish (sardines, salmon, and mackerel), and nuts and seeds (flax, pumpkin, walnuts, chia, and hemp).

Omega-3s and brain function

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

Who’d have thought that fats could help cognitive function and enable you to store all those treasured memories? Essentially the brain contains 60% fat, a large percentage being the essential fats. Not only will these Omega 3s help calm any inflammation within the brain that can lead to some of our nasty degenerative brain diseases, but they are also part of brain cell membranes which enable our communication system and memory bank.

We all want to maintain a sharp brain, so by eating these smart fats on a very regular basis, you’ll be supporting your brain health for years to come.

Omega-3s and mental wellbeing

Maintaining a good mood and balanced mental wellbeing involves many factors for everything to work optimally. However, a key part of feeling in a good mood is eating the right foods, and importantly, including omega-3 fats in your menu choices.

Sideways view of a happy woman's face with her brain outlined and glowing

Omega-3s help boost serotonin levels (the ‘happy’ hormone) but are also part of the brain receptor sites that keep everything balanced. Indeed, there have been many clinical trials on the effectiveness of omega-3s for depression, and even for improving outcomes for people already on anti-depressants.

Government health recommendations are to eat at least two portions of oily fish per week; wild salmon makes a great choice. However, if fish is not your bag or you’re vegetarian, then plant-based sources, such as flaxseeds, which can easily be sprinkled onto cereal or stirred into natural yogurt, are a great choice too.

Omega-3s and overall health

Not only are omega-3s essential for brain health, but they’re also needed for so much more.

Omega-3s are metabolised within the body to produce hormone-like compounds called prostaglandins. These are not only utilised for hormone balance but help to manage the body’s natural inflammatory pathways. Unfortunately, uncontrolled inflammation within the body, underlies most of our degenerative diseases, even type 2 diabetes. It may be the root cause of health issues or occur because of certain health conditions. Either way, controlling inflammation is key to health.

shutterstock_271645694 jogger with bones higlighted in leg Aug15

Omega-3s are also part of our cellular make up. This means that they’re essential for the heart (they help manage blood pressure and reduce blood fats), for the skin, hormones, eyes, joints, and gut. Somewhere along the line, omega-3s play a role in everything the body does daily.

The long and short of it is that these amazing fats need to feature in the diet very regularly. Remember that the body can’t make them, so they need to be eaten or taken in supplement form.

Importantly, these guys are not going to make you fat: they’re key to supporting your overall health.

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Heart health: Eat your way to the right cholesterol readings

October 4, 2021October 1, 2021 / feelaliveuk / Leave a comment

Cholesterol,Word,Written,On,Slate,With,Stethoscope,On,Wooden,Table

Most of us are aware of cholesterol and understand its relationship to heart health. However, as with everything in life, it’s all about balance between good and bad.

There are two types of cholesterol – HDL or ‘good’ cholesterol’ and LDL or ‘bad’ cholesterol.

This National Cholesterol Month Clinical nutritionist Suzie Sawyer explains the highs and lows of good and bad cholesterol.

Essentially there are two types of cholesterol: high density lipoprotein (HDL, known as good cholesterol) and low-density lipoprotein (LDL, also known as bad cholesterol).

The HDL transport cholesterol out of the arteries, where too much can cause blockages, and takes it back to the liver for recycling. The LDLs however deposit cholesterol into the arteries. Therefore, it makes absolute sense that we need higher levels of HDLs and lower levels of LDLs. The good news is that these readings can be highly influenced by the food we eat.

Raising the good with berry fruits

Berry fruits are rich in vitamin C which not only drives down HDLs but protects the artery walls against oxidative damage. This can happen if there’s too much fat circulating in the blood and the fats become damaged.

Blueberries and strawberries in a heart shape on a wooden board

Therefore, berries are your friends in this respect so enjoy them as much as possible. Why not add them to your morning cereal or porridge, eat them on the run with some natural yoghurt or enjoy them just as they are, as a snack.

Get fishy with the oily variety

Salmon, herring, mackerel, and sardines are some of the oiliest fish and the most heart protective. Specifically, the long-chain fatty acids in these fish (EPA and DHA) help raise levels of HDLs and reduce LDLs, and the research is very clear about this. Ideally oily fish needs to be eaten two or three times a week for best effects.

Fillet of salmon with some steamed asparagus

Salmon, for example, is very easy to cook quickly in the oven with some lemon juice and dill and can either be eaten with veggies and rice or as tomorrow’s lunch, cold with salad. Tinned sardines on wholegrain toast also make an easy lunch. In fact, tinned sardines provide dual benefits for your heart and bone health so they’re worth adding to your diet.

Snack on some black or red grapes

It’s no secret that red wine (in moderation) can be heart-healthy down to its high antioxidant content which protects the arteries against fat damage. This is because the grapes that are used to make red wine contain special types of antioxidants. It’s actually the grape seeds and skins that contain the most health benefits.

shutterstock_53130070 grapes make wine Mar15

Whilst red wine is the favourite tipple for many people, having too much is certainly not a good idea. However, eating plenty of dark grapes really is a smart plan. Even better, they are one of the most transportable fruits if you need snacks on the run.

Eat fermented foods

Heart disease is not common in Japan which may, in part, be down to their high consumption of fermented soy protein foods, specifically, miso, tempeh and tofu. Soy protein helps balance HDLs and LDLs in the right way and is therefore deemed very heart healthy.

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As many of us are thinking about the environment when we make our food choices, eating plant-based protein is a good option. The great news is that these foods are very easy to incorporate into your meal planning: tofu and tempeh can be quickly added to stir fries or as some protein in a smoothie. Miso soup also makes a great low-calorie, low-fat snack, providing a quick energy boost when most needed.

Avoid trans fats

Of all the triggers for raised cholesterol and lipoproteins, eating trans fats primarily found in processed foods and margarines, are the main culprits. They may be listed on the labels as ‘trans-fats’ or ‘hydrogenated fats’ and should be avoided as much as possible.

These fats (generally polyunsaturated fats) are chemically unstable and when processed and heated, are altered to the extent that the body can’t deal with them effectively. Unfortunately, they’re a massive driver for raising cholesterol levels.

Assortment,Of,Unhealthy,Food,,Top,View,,Copy,Space.,Unhealthy,Eating,

The biggest problem foods are generally margarines, biscuits, cakes, cereal bars, and many processed meals so minimise these foods in your diet or avoid altogether.

With a little planning, HDLs and LDLs can go in the right directions to help improve your cholesterol status and support your overall health.

Stay well.

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Top tips for managing your cholesterol

October 19, 2020October 9, 2020 / feelaliveuk / Leave a comment

We hear the ‘cholesterol’ word used often because it’s a key marker for potential heart disease. However, it’s also an essential part of our cellular make up and for hormone production, so balance is key.

It’s important to keep levels in the healthy range, which is perfectly possible for most people by managing diet and lifestyle.

This National Cholesterol Month Clinical nutritionist, Suzie Sawyer, shares her five tips for keeping cholesterol in check.

Go low glycaemic

In a world where fad diets seem to predominate, the benefits and simplicity of eating a low glycaemic diet are often forgotten. The glycaemic index is just a measure of how quickly food affects blood sugar levels. High sugar, low fibre food has a massive impact but has also been found to raise cholesterol levels.

Opt for a diet that contains whole grains, plenty of fibrous vegetables, beans and minimal sugar. Oats are especially beneficial for reducing cholesterol levels as they contain beta-glucans, a special fibre with lots of research to support their effectiveness. Eating low glycaemic will also help sustain your energy levels.

Eat essential fats

Not all fats are created equal and whilst eating too much saturated fat found in red meat and butter can raise cholesterol levels, the omega-3 essential fats found in oily fish have the reverse effect.

Salmon, mackerel, sardines and tuna are the way to go; try to eat some at least three times per week. However, for those not liking oily fish, either take an omega-3 supplement or eat plenty of flaxseeds (they can easily be added to your whole grain porridge), walnuts and pumpkin seeds. If you’ve been diagnosed with high cholesterol and are vegetarian, then it would also be advisable to take a flax oil supplement too.

Take plant sterols

Plant sterols are a group of substances found in nuts, oils and some vegetables that have been found to reduce cholesterol levels. To make life easier, plant sterols are often added to margarines and some yoghurts. However, be aware that these foods often also contain some less healthy ingredients so always combine them with plenty of healthy oils (especially olive oil), foods high in fibre and loads of green, leafy vegetables.]

Reduce your stress levels

High stress is another factor in raised cholesterol levels, partly because of the normal hormone response that happens during the stress response.

When life is challenging, and it’s certainly that right now, it’s often hard to keep calm. So find something that works for you and take some time each day to destress. Why not practice meditation, go for a brisk walk or take a relaxing bath? You can relax on your bed listening to some music or do a yoga session. Whatever works for you, build it into your day every day.

Additionally, try drinking green tea: it contains theanine which helps stimulate our relaxing brain neurotransmitters. Another natural option is to try the herb, passionflower: it can work very quickly especially if you’re suffering from a ‘nervous’ stomach. Dealing with stress should be addressed as a priority to help keep cholesterol in check.

Load up on vitamin C

Thankfully vitamin C is found in all fruits and vegetables in varying amounts, and it’s also useful for reducing high cholesterol. Vitamin C is one of our key antioxidant nutrients so it helps protect artery walls from damage; hardening arteries is one of the key factors in heart disease.

All berry fruits, red peppers, mango, kiwi and spinach are especially rich in vitamin C so prioritise these foods in your diet if possible. Additionally, aim for closer to 10 portions of fruits and veg a day if you can. It’s sometimes easier to add a daily juice, smoothie or soup into your routine to increase your portions. Whilst much of the fibre is lost by juicing, you’ll still be getting plenty of vitamin C and other key nutrients, including magnesium – also great for reducing cholesterol levels.

So, try and adopt some of these tips into your daily diet and lifestyle and help reduce your cholesterol levels naturally.

Stay well.

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Five foods for a healthy heart

September 28, 2020September 25, 2020 / feelaliveuk / Leave a comment

As the heart is one of our hardest working organs so it makes sense to look after it as much as possible. The risk of heart disease increases with age but, unfortunately, problems can start much earlier and may not always make themselves known.

So, this World Heart Day make now the time to be kind to your heart.

Clinical nutritionist Suzie Sawyer shares five foods to help support your heart health.

Beetroot

Beetroot is often referred to as a super food because it delivers so many amazing health benefits. It is especially high in antioxidants which help protect the artery wall from damaging free radicals. However, it’s also been discovered that beetroot contains specific plant compounds with anti-inflammatory effects. Certain types of heart disease such as atherosclerosis are characterised by chronic inflammation and beetroot can help to reduce the risks associated with it. Furthermore, beetroot juice has been found to help lower blood pressure.

Even better, beetroot is delicious either in sweet or savoury dishes, and makes a wonderful addition to any tray of roasted veggies.

Salmon

Salmon and all oily fish including sardines and mackerel contain the essential omega-3 fats that are known to protect the heart and also encourage healthy blood flow through the veins. They also have wonderful anti-inflammatory benefits which will have a positive effect on the health of the arteries.

Whilst smoked salmon does contain a high level of salt, it’s still rich in omega-3s so is great for a Sunday morning treat with your scrambled eggs!

Tomatoes

Tomatoes are actually one of the most researched of all fruits and vegetables in relation to heart health. Indeed, much research has looked at the ability of tomatoes to reduce overall cholesterol levels and also raise protective HDL levels. Plus, tomatoes are high in antioxidants, specifically carotenoids, which protect the artery wall from plaques that can cause damage if left unchecked.

Even better, tomatoes are very easy to include into the daily diet. They are actually more powerful when cooked so they make a great start to the day, grilled with some avocado on toast or added to a wealth of pasta, soups, roasted veggies or one-pot dishes.

Garlic

Often regarded by naturopaths as a miracle food because of its ability to combat so many different illnesses, it’s also great for heart health. Garlic can help lower blood pressure, reduce cholesterol levels and also raise HDL levels. In higher amounts, it can also help break down blood clots.

So many savoury dishes benefit from some added garlic, especially stir-fries, soups, curries, veggie sides, lamb and fish dishes.

Oats

Oats are another super food when it comes to heart health. Specifically, they contain a form of soluble fibre known as beta glucan which has been strongly linked to improving cholesterol levels. It can reduce both cholesterol and other blood fat levels. Whilst beta glucans can also be found in other whole grains such as wheat and barley, oats are the best source. Plus, they are naturally lower in gluten, so less likely to cause digestive issues.

To put it bluntly, cholesterol has to be removed from the body via the stool, hence having healthy bowels is essential. Soluble fibre naturally binds to cholesterol with bile from the liver and transports it safely out of the body.

With the winter months now approaching, it’s a great opportunity to make porridge your go-to breakfast. Add some delicious berries (from frozen is fine), a little natural yoghurt and you’ve got the perfect start to the day. Make sure you’re eating whole grain oats though, as the level of fibre is much reduced in the ready-made porridge sachets.

So, why not try some of these easy wins when it comes to your heart health?

Stay well.

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Garlic: the health benefits

August 10, 2020August 7, 2020 / feelaliveuk / Leave a comment

Often referred to as a ‘wonder herb’ or ‘super food’, garlic certainly lives up to its reputation. Prized for many thousands of years by nutritionists, naturopaths, doctors and herbalists, garlic has been used to treat anything from asthma to arthritis.

Its healing properties as an antiviral and antibacterial agent have also been used widely and very effectively. And did you know that despite its pungent smell, garlic is considered to be a natural aphrodisiac!

Clinical Nutritionist, Suzie Sawyer, reveals why garlic is so acclaimed and how you can use it to boost overall health.

What is garlic and how does it work?

For those of us who have been enjoying the great outdoors, the smell of wild garlic is unmissable. Garlic is actually neither a spice nor a herb, but generally referred to as a ‘botanical’. It is from the same family as onions and leeks; hence it tends to be used in similar ways in cooking.

Garlic cloves contain a phytonutrient called alliin which breaks down into the active ingredient allicin. These are sulphur compounds also responsible for its strong odour. It is the allicin in garlic that’s mainly responsible for its pungent odour as well as its medicinal benefits.

Interestingly, the enzyme responsible for activating garlic, becomes less active when exposed to heat: for some, fresh raw garlic is considered to have the most health benefits. This would also explain the fact that cooked garlic doesn’t produce as strong an odour as raw. As eating raw garlic is not particularly sociable, there are still many health benefits to be gained from including garlic into your cooking or raw dishes.

Did you know? Garlic breath can be combatted by chewing fresh parsley.

The health benefits of garlic

Garlic is probably best known for its heart-loving properties with the potential to reduce blood pressure and also lower cholesterol production in the liver. It helps reduce harmful cholesterol and raise levels of the beneficial HDL cholesterol in the blood. Garlic is also a natural anti-coagulant that helps prevent the blood from clotting too much.

When it comes to viruses, garlic can be eaten raw which helps to remove excess mucus from the lungs and reduce nasal congestion, generally caused by colds or upper respiratory tract infections. Whilst everyone needs a little watery mucous to lubricate and protect the lungs, it can become thick and excessive, otherwise known as catarrh. For this reason, people often increase their intake of garlic when they have a cold. Try including it in a chicken broth which also has antiviral effects. And always use fresh garlic rather than powdered.

Garlic can also support a healthy digestive system, protecting the beneficial gut flora from harmful invaders, especially when exposed to contaminated food and drink. This is the reason why many people take a course of garlic pills prior to foreign travel to help protect against the dreaded traveller’s diarrhoea. However, it can also work as a laxative and diuretic, so it maybe best taken prophylactically before the trip rather than eating it excessively during, although cooked garlic has less potent effects.

Additionally, garlic has demonstrated significant anti-fungal activity, particularly in cases of Candida albicans or yeast overgrowth, in the digestive tract. Candida can be problematic to treat and causes unpleasant digestive upsets as well as fatigue. These infections can often be alleviated by using a garlic liver cleanse, because it contains enzymes and sulphur compounds which help flush out toxins.

How to use garlic in your daily dishes

There are very few dishes where garlic can’t make an appearance! Anything from chicken Kiev to roasted lamb to garlic and cheese portobello mushrooms. Additionally, vegetable side dishes such as broccoli, which can be lightly stir fried, really benefit from being cooked with garlic. Plus, any vegetable soup, stir fry or stew should have garlic as the first ingredient in the pan.

Garlic has so many culinary uses and is also very easy to prepare; just separate and peel the cloves and use either crushed or whole. And if you’re feeling very brave, remember raw is most beneficial so why not add some into your salads, especially as the summer season is here!

Stay well.

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On your bike: the health benefits of cycling

June 8, 2020June 5, 2020 / feelaliveuk / Leave a comment

One of the positives to come out of our recently restricted lives is that many people have taken to two wheels to get some exercise and enjoy the great outdoors. And what better time to get out there than National Bike Week?

Cycling is a great activity for families and small groups of friends but can be just as enjoyable on your own.

Clinical Nutritionist Suzie Sawyer looks at the health benefits of cycling and how to get the most out of your biking.

What are the health benefits?

Lots of people have turned to cycling recently as a great way of keeping fit. It’s also been a great way to get outdoors, breathe some fresh air and just enjoy the ride. In terms of actual energy consumed, you can burn around 600 calories an hour, or if doing a harder ride, as many as 800. It’s therefore a great way of keeping weight in check. If you’re going out for an hour’s ride, then you don’t need to take any snacks or extra food; the body has its own amazing energy-storage system. But always travel with a water bottle to keep yourself hydrated.

Any form of exercise that elevates the heart rate for around 30 minutes helps with fat burning but also overall aerobic fitness. This is turn has a positive effect on blood pressure, cholesterol levels and protection against Type 2 diabetes. Additionally, cycling is great for mental wellbeing and you see much more of the world when you’re slightly elevated above the hedge line!

How can I make the most of an hour’s ride?

The beauty of cycling is that you don’t need to go out for hours and hours if time is short. Why not set yourself small challenges such as trying to get further on a certain route in a fixed amount of time, meaning you’ve cycled faster? Or try to add some hills or small inclines into your ride. It’s so much harder trying to get a bike up a hill than running it, so you’ll get a much better cardio workout.

However, not every ride needs to be about a challenge because the most important part of cycling or any exercise is to enjoy the experience. Notice the landscape around you and be grateful for the opportunity of seeing the great outdoors and to have some headspace. Vary your routes and try to avoid overly busy roads.

Clearly, it’s a very different experience riding off-road to on-road which is where a hybrid bike is so useful, so you’re not limited to either. Importantly, make sure you’re well hydrated when you start the ride and take a good-sized bottle filled with lightly diluted fruit juice with water. This will provide a very small amount of carbohydrate to keep energy levels up and help the body rehydrate faster, especially when it’s hot.

What about longer rides?

Cycling for half a day or longer, especially with family and friends is a brilliant way of spending some time outdoors. Clearly, if it’s a family event, then you need to make sure kids have the right gear, especially helmets, and have had plenty of sun cream applied beforehand (you can even get burnt on cloudy days at this time of year).

Take plenty of fluids and be careful not to underestimate the amount you might drink; cycling is really thirsty work, especially if you’re tackling more challenging terrain. It’s also a good idea to have some kind of sports drinks with you, as well as water, as they contain electrolytes plus carbohydrates to help avoid dehydration, especially when it’s hot.

If you’re planning on going out for a while, you’ll also need to take some food with you. Energising bagels with jam (always a kids’ favourite), muesli bars, bananas dried fruits and nuts are good choices. Traditional sports bars tend to be loaded with sweeteners so are best avoided if possible unless you’re a competitive cyclist, in which case you’ll need more structured meal replacements.

So, whether you’re out for an hour or a day, any time you can spend on a bike will be beneficial for both mind and body.

Stay well.

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Enjoy alternative healthy barbeque foods this bank holiday

May 25, 2020May 22, 2020 / feelaliveuk / Leave a comment

It’s National Barbecue Week, celebrating all that’s delicious and fun about eating in the great outdoors. However, it’s also a great excuse to try some new recipes rather than just resorting to the traditional barbecue staples of meat burgers and bangers!

With so many delicious and nutritious grills and sides to choose from, why not explore some barbeque alternatives?

Clinical nutritionist Suzie Sawyer offers five suggestions for changing things up on the barbie!

Halloumi burger

If you’ve never tried this, regardless of whether you’re vegetarian or not, then you’re missing an absolute treat. Halloumi cheese is even more delicious on the barbecue because the smoked flavour comes through. It’s easy to cook as it stays whole and can be put into a burger bun (if you can’t resist) or simply added to delicious salads.

As with all cheeses, halloumi is high in fat and also protein so you won’t need a huge portion to feel satisfied, but it will help you resist the urge to snack, which we all often do at barbecues. Additionally, halloumi is rich in calcium to help keep your bones and teeth strong.

Quinoa and bulgur wheat salad

This super-healthy salad is great as a barbecue side because it’s loaded with protein and delicious flavours. And for those who get bloated at barbeques with all the bread and rolls on offer, this provides some lighter carbs.

The quinoa and bulgur wheat can be cooked together and then added to some onion, sun-dried tomato, chives, parsley, and feta cheese. It tastes even better with some fresh mint, which is great for the digestive system and gives the salad a really summery feel.

Chicken skewers

Skewers are, of course, a barbecue favourite. Chicken is high in protein but lower in fat than red meat (especially the chicken breast), and the flavours really come alive on the barbecue. However, why not change up the flavouring so it’s not the same old recipe with a tasty marinade?

For my favourite marinade, mix some natural yoghurt, curry powder, lemon juice and freshly chopped coriander. Coriander, just like most herbs, is loaded with goodness. Specifically, it’s great for digestive health, helps fight infections and is good for the heart, plus it always partners very well with chicken. Coat the chicken skewers in the marinade and leave in the fridge for as long as you can before grilling.

Jackfruit burger

You don’t need to be vegan to enjoy jackfruit; it’s the vegan answer to pork and pulled jackfruit has a remarkably similar texture. Equally it can be used in recipes in exactly the same way as pork and works really well in curries.

As with most fruits, jackfruit is a great source of immune-boosting vitamin C and heart-loving potassium, helping reduce blood pressure and manage cholesterol levels. It’s certainly a great food choice right now.

Simply marinade the jackfruit in some barbecue sauce with garlic and onion and then place on the barbecue. Serve in a bun with sliced avocado and tomato for a really tasty treat!

Green salads

Green salads don’t need to be dull. The fresh flavours of green leaves work so well alongside spicy dishes – just don’t prepare it too early to avoid the inevitable wilted leaves.

This green salad is made with chopped celery – great for reducing blood pressure because it works as a natural diuretic. Try to use fresh, crisp lettuce rather than the pre-packed varieties and add some spring onions, cucumber, and avocado, plus your choice of dressing.

This green salad is a powerhouse of antioxidants, and avocado is especially rich in vitamin E, also great for the immune system. It’s worth remembering that even though we have a bit more freedom with the easing of some lockdown measures, it’s still just as important to keep your immune system supported to protect the body as much as possible.

So, enjoy these easy-to-prepare barbeque recipes and give yourself a health and taste boost at the same time!

Stay well.

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Cholesterol – it’s all about balance.

October 11, 2018 / feelaliveuk / Leave a comment

With the focus for many people being on heart health this month, it’s a great time to think about the amazing muscle in our chest that beats around 70 times a minute, all day every day. As with all of the body’s precious organs, it needs to be well taken care of and having high cholesterol levels is a known risk factor for heart disease.

Clinical nutritionist, Suzie Sawyer, shares her five top tips for keeping cholesterol levels well balanced.

Before we begin, there are two types of cholesterol. HDL (High Density Lipoprotein) known as ‘good’ cholesterol, helps remove other forms of cholesterol from the body. Higher levels of HDL offers some protection against heart disease. LDL (low Density Lipoprotein) is otherwise known as ‘bad’ cholesterol and is associated with heart disease and other circulatory disorders as it collects in the walls of blood vessels and can cause blockages.

So what can we do to encourage the good and get rid of bad?

EAT HEALTHY FATS

The essential omegas, in particular the omega-3s, can help reduce cholesterol levels and also have other heart-loving benefits. The body cannot make them so they have to be eaten very regularly in the diet; the best sources are oily fish (salmon, mackerel, sardines) and nuts and seeds (pumpkin seeds and walnuts are best).

Omega-3s can help to reduce levels of LDL cholesterol. Omega’3s are also needed to manage inflammation throughout the body, and have other beneficial effects on blood pressure and heart health generally.

Try to eat oily fish two to three times a week; vegetarians should try to eat nuts and seeds every day (try flaxseeds which contain the essential Omega-3s). However, if that’s not for you or not doable, do opt for an Omega-3 supplement every day.

AVOID TRANS FATS

Trans fats (mainly found in margarines) are chemically produced and have an adverse effect on the heart (and health generally). The problem with trans fats is that their chemical structure changes when the fats are heated and processed. Food manufacturers frequently use the process of hydrogenation, which produces trans fats, in order to increase shelf life of foods such as margarines, biscuits and cakes. Unfortunately, the body has no way of dealing with them, therefore they tend to elevate blood fat levels, and in turn raise cholesterol levels.

Trans fats have no health or body benefits, therefore it’s best to try to avoid them as much as possible. It is actually better to have a little butter rather than using margarine, but also try using olive oil, coconut oil or rapeseed oil for cooking and keep cakes and biscuits to a minimum. Your waistline, as well as your heart, will certainly thank you!

EAT APPLES

There are always many good reasons for eating plenty of apples, plus they’re in season right now so their nutritional value should be higher, and they might even be a little cheaper. Apples contain a particular fibre called pectin, which helps to reduce cholesterol levels by transporting the bad cholesterol out of the body.

Other fruits high in pectin include pears, all berries and citrus fruits. The best advice is to include a wide range of fruits (alongside vegetables of course) every day. Cholesterol has no way of being expelled from the body except through the stool. Therefore keeping the bowels regular is key and, as pectin is a fibre, it really helps this process along.

UP YOUR WHOLEGRAINS

Having a high fibre diet generally is one of the best ways of keeping cholesterol levels balanced. Wholegrain foods such as whole wheat bread and pasta, rice, quinoa, oats, beans and lentils are naturally high in fibre. In contrast, refined (or white) foods have had the fibrous part stripped out, so play no role in a high fibre diet.

It’s actually quite easy to increase the amount of fibre in the diet without too much effort. For example, porridge sprinkled with a few flaxseeds makes a great breakfast, especially now the colder weather has arrived. Try a brown bread sandwich for lunch, alongside an apple (or berries) plus some nuts and seeds for snacks during the day. Salmon, quinoa and plenty of veg for dinner ticks both the fibre and Omega-3 boxes.

TRY A MILK SWAP

A diet generally high in saturated fats, found mainly in dairy produce and red meat, is certainly going to encourage the production of cholesterol. Switch to skimmed milk as a starter. However, there’s some research to suggest that soya produce, including milk, may help reduce the ‘bad’ cholesterol. Plus, nut milks such as hazelnut, almond and oat, may also have a beneficial effect. At the very least, they’re all low in saturated fats.

Even if you’re a die-hard cow’s milk fan, try to include some other milks in the diet as much as possible: each type of milk has its own health benefits so change them up as much as possible.

So adopt a few simple dietary changes and you can improve your cholesterol levels and support a healthier heart longer term.

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The goodness of Garlic: health and nutritional benefits of this tasty bulb

August 16, 2017 / feelaliveuk / Leave a comment

Garlic (Allium sativum) has long been regarded as something of a miracle food. It has been used for dozens of complaints ranging from asthma to arthritis and it’s also a versatile ingredient in a wide range of dishes.

Clinical Nutritionist, Suzie Sawyer, provides the low-down on garlic.

Garlic’s reputation for providing healing properties, as an antiviral and anti-bacterial agent, are backed up by scientific evidence. The medicinal properties of garlic are the result of the sulphur compounds it contains, including those that are responsible for the pungent odour released when crushed.

The jury is still out as to whether garlic has the same benefits when eaten cooked versus in its raw form, as some of the compounds are lost in cooking. If eaten raw then half to one clove daily is a good recommended daily amount.

VITAMIN AND MINERALS

Aside from its wonderful health benefits, garlic is also a great source of vitamin B6 which helps energy levels, manganese for the joints, and vitamin C and selenium which are both very powerful antioxidants. These nutrients may also be some of the reasons for garlic’s vast array of health benefits.

The only downside to eating lots of garlic is that it makes the breath smell, hence there are many supplements produced using deodorised garlic. A great tip to reduce the lingering smell is to chew parsley – a natural breath freshener!

A NATURAL ANTIBIOTIC

Garlic is thought to be a natural and broad-spectrum antibiotic; it may help to prevent or treat some bacterial or fungal infections. Specifically it can be used very effectively to kill some intestinal parasites and fungal yeast infections.

Taking a garlic supplement, or increasing garlic in the diet before travelling abroad, may well help prevent traveller’s diarrhoea or picking up some kind of intestinal infection.

GREAT FOR THE HEART

Garlic has been used really effectively over many years as a natural anti-coagulant; this means it helps to lower levels of ‘bad’ LDL cholesterol as well as blood pressure.

It seems to suppress cholesterol production in the liver and also helps to raise levels of the beneficial HDL or ‘good’ cholesterol.

IMMUNE BOOSTER

Garlic certainly has some wonderful immune-boosting properties mainly down to its anti-viral and antibacterial properties. If it becomes a regular part of your diet, added to cooking, and alongside other immune-boosting herbs such as ginger, it can certainly help with treating colds and flu or better still, preventing them occurring in the first place.

A NATURAL ANTI-INFLAMMATORY

Garlic appears to exert strong anti-inflammatory properties, hence the reason it’s been widely used for joint problems, including arthritis.

It seems that the four main sulphur compounds within garlic deliver the powerful results, even helping to alleviate the pain associated with various joint issues.

LOVE GARLIC?

There are so many ways you can incorporate garlic into your everyday cooking! There are very few savoury dishes or foods that can’t be improved by the addition of garlic; soups, stews, mashed potatoes, bread, mushrooms, salmon with ginger, as a delicious cream with steak or in tomato-based sauces over pasta.

Here are three of my favourites:

Homemade Aioli

Why not eat the Spanish way! Homemade aioli is so easy to make. All you need is two egg yolks, three garlic cloves, some Dijon mustard and olive oil. Mix the first three ingredients and then add some olive oil to thicken the mixture and a little lemon juice to taste.

It makes a wonderful dip for crackers, breads or crudités. Alternatively, a popular European way with garlic is to crush it and spread it on bread with olive oil. This works particularly well with bruschetta.

Stir-fry anything!

Stir-fries are so easy and quick and you can literally make them up as you go along! However, a couple of cloves of garlic work especially well with prawns, peppers, soy sauce and any other chopped veggies of your choice.

Garlic chicken

A one-pot chicken dish is super-easy, quick and totally delicious. Garlic cloves can either be stuffed into the carcass before cooking or crushed onto potatoes before roasting.

Garlic also works well crushed onto lamb, with some fresh rosemary, before cooking.

There are so many reasons to include garlic in your cooking, so enjoy experimenting!

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

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