Suzie’s top foods to help increase your energy levels

February 10, 2023 / feelaliveuk / Leave a comment

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Food is of course our main source of fuel and energy. So, giving your diet the thought it deserves on a daily basis is very important.

The quality and variety of the food we eat is critical to our overall wellbeing which includes energy production.

To help you on your way, Clinical Nutritionist Suzie Sawyer shares her top five energising foods to keep you going all day long!

Whole grain bagels

Bagel with smoked salmon and cream cheese

Delicious, versatile, and low in fat, whole grain bagels provide a great energy boost. Whether you start the day with a toasted bagel with scrambled eggs, or with some low-fat cream cheese and smoked salmon at lunchtime they will really hit the spot!

Whole grain foods are naturally high in energising B-vitamins because they haven’t been highly refined. They also contain plenty of minerals, especially magnesium, which is needed for energy production too.

Eggs

A healthy breakfast of eggs, smoked salmon and avocado

You might not associate a high protein food like eggs with energy. However, protein keeps blood sugar levels in check, and so too energy levels. In fact, having some eggs at breakfast really helps to keep energy levels sustained all-day long. Eggs are not only high in protein but also rich in energising iron and B-vitamins.

The great news is that there are many ways to eat eggs, so you’ll never get bored of having the same meal. Scrambled, fried, poached, as an omelette or frittata, or even as French toast where bread is dipped in egg and lightly fried – the options are endless.

Sweet potatoes

shutterstock_260427179-baked-sweet-potato-feb17

Whilst all types of potatoes are great for providing energy, sweet potatoes have the slight edge on nutrient content, but also for keeping blood sugar levels in balance. This in turn will provide sustained energy for longer.

Sweet potatoes are rich in beta-carotene, which is made into vitamin A in the body, and helps protect the immune system too. And sweet potatoes can be prepared and eaten in exactly the same way as white potatoes. Plus, if you eat them with some protein, energy levels will soar all day long. It’s time to enjoy a jacket sweet potato with tuna as an easy, low-fat lunch or quick evening meal.

Chickpeas

Chickpea salad with feta

Chickpeas are a legume which are high in both protein and good carbs. And they’re certainly a perfect food for vegans. In terms of energy, chickpeas are great because they’re packed with B-vitamins, especially folate, alongside iron, magnesium, and copper. Furthermore, they’re rich in fibre so they’ll keep you feeling fuller for longer and well as keeping your energy levels high.

If you’re struggling to decide how to eat them, then why not try this delicious and easy recipe for even more energy. The addition of iron-rich spinach makes it the perfect lunch or dinner choice. https://www.bbcgoodfood.com/recipes/spinach-chickpea-curry

Bananas

Whole bananas and diced banana

No wonder we often see athletes eating bananas before, during or after an event or match. Bananas provide an instant pick-me-up, especially when energy levels are flagging. Even better, they’ll keep you fuelled up because bananas are high in fibre so energy levels will be sustained.

Bananas are also a great food for exercise recovery because they provide electrolytes such as potassium and magnesium, which are lost during exercise. The quicker you can recover from a heavy workout, the sooner you’ll have the energy for another session. And if you’re thinking of eating them as an easy breakfast, then do add some protein in the form of natural yoghurt for an even great energy hit.

So, up your energy levels with Suzie’s five easy ways of keeping you fuelled and ready to go for longer!

Stay well.

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Seasonal nutrition: what to eat in August

August 17, 2020August 14, 2020 / feelaliveuk / 1 Comment

Eating seasonally offers many benefits, mainly because produce is tastier when eaten at the time nature intended. Indeed, British strawberries have been particularly delicious this year.

So, what’s in season right now which will also deliver some amazing nutritional benefits?

Clinical nutritionist, Suzie Sawyer, shares her five top seasonal foods to enjoy now.

Runner beans

A perennial favourite for any keen gardener, the best time to eat runner beans is freshly picked otherwise they can become tough and chewy. And whilst they might seem like a British traditional late summer vegetable, runner beans are actually native to Mexico and Central America.

As with all beans, runners’ deliver some good quality protein and dietary fibre, plus useful amounts of magnesium and copper (great for the muscles and joints), and energising iron. Unlike many vegetables, they are not especially rich in vitamin C but do provide plenty of other powerful antioxidants including various carotenoids.

From an enjoyment perspective, there’s simply nothing better than pairing runner beans with some delicious roast lamb (also on good form right now).

Aubergine

Also called eggplant, they are loaded with vitamins, minerals and polyphenols which are powerful antioxidants, helping scavenge free radicals. Interestingly, latest research has focussed on a particular antioxidant found in aubergines called nasunin, which is found to be especially protective of the brain. Aubergines provide good sources of vitamin B6, useful for hormone-balancing and vitamin K, great for heart health.

In terms of preparation, aubergines can generally be eaten with the skin-on so are super-easy to roast, along with red peppers and onions. They can be made into the ever popular babaganoush with garlic, lemon and tahini or used in many traditional Mediterranean dishes, including ratatouille.

Watercress

Watercress was a favourite of the famous Greek doctor, Hippocrates, due to its high mineral content; it has more calcium per 100 grams than a glass of milk (although you’d need to eat a fair amount!)

Just like spinach with its powerful green leaves, watercress delivers plenty of health-giving chlorophyll (otherwise known as the green food of life), plus immune-boosting vitamin C and the mineral manganese for a healthy nervous system.

Watercress adds a delicious peppery taste to salads, helps balance the richness of a steak or makes a delicious soup. Enjoy!

Beetroot

Truly a vegetable where you get plenty of ‘bang for your buck’, beetroot is low in fat but high in wonderful nutrients. Interestingly, whilst the edible leafy tops were used medicinally in ancient times, it’s generally the red root that’s eaten. And unlike many other vegetables, freshly boiled beetroot has higher levels of most nutrients than raw, including heart loving potassium.

However, fresh raw beetroot juice does provide a great source of vitamins and minerals and is often used as a tonic. It’s also useful for athletes and has been found to help aerobic performance.

At this time of year, when they’re freshly harvested, there’s no better way than eating beetroot grated in salads with some feta cheese to compliment the flavours.

Raspberries

Second only to blackberries in terms of their health benefits, raspberries provide very high levels of vitamin C. Raspberries became super-famous when it was discovered they could possibly help with weight management, hence raspberry ketones were developed. It was found that they helped stop the production of our fat-digesting enzyme, lipase, hence less fat was digested and absorbed. Raspberries certainly help balance blood sugar levels which will also help with weight management.

Why not get your day off to a flying start by adding some to your low-sugar morning muesli with some natural yoghurt? Raspberries are also great on their own as a dessert with some freshly chopped mint.

So, make the most of the this seasonal and nutritious produce whilst you can!

Stay well.

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

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Three delicious and nutritious alternatives to fish and chips

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

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

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

Suzie Sawyer Clinical Nutritionist shares her three fish dish favourites.

Salmon Stir-fry

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

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

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

Barbecued squid

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

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

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

White fish Thai-style

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

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

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

Stay safe.

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Celebrate National Vegetarian Week with these top five vegetables

May 11, 2020May 11, 2020 / feelaliveuk / Leave a comment

It’s National Vegetarian Week, celebrating all things great about adopting a totally or predominantly plant-based diet. However, there has also been a rise in people becoming flexitarian; still eating some animal produce but significantly increasing their intake of plant-based foods.

Whilst all vegetables deliver wonderful health benefits, there are certainly some stars in their field.

Clinical nutritionist Suzie Sawyer shares five of her favourites.

Soy beans

Whilst you might not think of soy as a vegetable, it’s part of the legume family. Soya is one of the best vegetable sources of protein, therefore makes a great addition to a vegetarian diet.

Soya is widely consumed in Eastern diets but importantly it’s eaten in its fermented form in foods such as tofu, tempeh and kombucha, produced from the whole bean. Refined forms or those that have been genetically modified should ideally be avoided.

However, apart from their impressive protein content, soya beans are high in important trace minerals such as copper, manganese and phosphorus, essential for joints and bones. Plus, fermented soya works on the body’s natural gut bacteria to produce bone and heart-loving vitamin K and energising folate. There is also plenty of research to suggest soya delivers a number of cardiovascular benefits, especially raising good HDL cholesterol levels.

Spinach

Spinach is one of the most nutrient-dense vegetables on the planet. It contains around 30% protein so is great for both a vegetarian and flexitarian diet.

As with all green leafy vegetables, its nutrient profile is impressive. Spinach is also a great source of vitamin K but is probably famously known for its iron content. Vegetarians can sometimes be lacking in iron since red meat provides the most bio-available form, therefore spinach can help plug the gaps. As with any green food or vegetable, spinach is great for alkalising and detoxifying the body and is in season right now!

Asparagus

Another vegetable with good protein content, asparagus is at its absolute best right now. English asparagus has so much more taste and ‘bite’ than at any other time of the year. Make sure you grab some, gently steam or barbecue and serve simply, seasoned with pepper and salt and a little grated Parmesan cheese.

Asparagus provides plenty of energising B-vitamins, as well as trace minerals such as magnesium, frequently lacking in the Western diet. Plus, it is known as a prebiotic food which helps feed the good gut bacteria, providing benefits to the immune system, especially important during the current situation.

Broccoli

Often referred to as a superfood, broccoli has some amazing health benefits, partly because of the range of nutrients and flavonoids it contains. Broccoli has some of the highest amounts of antioxidant and anti-inflammatory compounds. Plus is helps improve liver health by stimulating detoxification processes and antioxidant compounds in the liver.

Just like these other vegetables, broccoli contains some usable amounts of protein so is great for the vegetarian diet, plus it is packed full of immune-boosting vitamin C. It can be steamed, roasted or sautéed and works well with garlic, chilli and sesame seeds for a real taste punch!

Collard greens

From the same family as broccoli, cauliflower and kale, these dark green leaves also deliver wonderful health benefits, and contain the same profile of antioxidants and other plant compounds.

If you worry that greens are too bland, it’s all about what they’re served with. Greens work really well with strong flavours such as onions, leeks or mushrooms. And in order to preserve maximum nutrients, taste and texture, they’re much better steamed or sautéed, perhaps with some garlic.

As with all green vegetables, collards are rich in trace minerals especially magnesium, manganese and calcium – all frequently deficient in the diet and essential for many aspects of our health.

So, embrace National Vegetarian Week and serve yourself some super health vegetables to celebrate!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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Amazing asparagus: in-season, nutritious and tasty!

May 1, 2018April 26, 2018 / feelaliveuk / Leave a comment

May is National Asparagus Month because it’s the time when this wonderful vegetable comes into season and tastes at its absolute best. However, it’s not just the taste that’s so amazing.

Clinical Nutritionist, Suzie Sawyer, shares her thoughts on why asparagus is such a nutritional winner!

VARIETIES

Asparagus can be found in green, white or purple varieties, although green tends to be the most popular in the UK. White asparagus has been grown in the dark, underground, and therefore doesn’t contain as many antioxidants as the other coloured varieties. It also doesn’t have any chlorophyll as it’s not been exposed to sunlight, hence it tastes slightly different.

THE BENEFITS

Asparagus is a really good source of vitamins A and C so is great for the immune system. It is also very high in energy-giving folate plus it’s got a wealth of trace minerals such as potassium, copper, manganese and selenium. Asparagus is also a good source of chromium so helps with blood sugar balance.

Interestingly, asparagus isn’t on the top of everyone’s list when choosing vegetables. This may partly be because the sulphur-producing elements in asparagus gives most people’s urine a rather distinctive smell! In fact, this is quite normal and asparagus is a natural diuretic, so is actually very cleansing for the kidneys. For some people it can also work as a laxative as it’s high in fibre, so is great for people suffering from constipation.

As with most fruits, vegetables, herbs and spices, they tend to have traditional folklore use; in the case of asparagus, it was used as a tonic and to treat inflammatory-type conditions such as rheumatism.

IT’S GREAT FOR PREGNANCY

Since asparagus contains high levels of folate (folic acid), it’s great for women to eat either before or during pregnancy (or indeed both). Folic acid is needed to prevent neural tube defects in babies and Public Health England also recommends a supplement of 400 micrograms daily, pre-conceptually and for the first trimester.

We know from the UK National Diet and Nutrition Surveys (NDNS)[1] that women of child-bearing age are deficient in this essential vitamin. This is despite it being widely available in foods, particularly fruits and vegetables. Interestingly, since folic acid works alongside vitamin B12, which is often poorly absorbed, the two vitamins can often both be deficient. So, ladies, now is the time to grab some delicious asparagus!

WHAT TO DO WITH IT

Asparagus is a real regular on restaurant menus at this time of year, either as an appetiser or as a side dish. Often it’s simply roasted with a little olive oil and lemon or just lightly grilled. It’s also wonderful roasted and sprinkled with parmesan cheese. And it’s superb barbecued!

Another popular recipe is asparagus wrapped in Serrano ham, either as a starter or side. The asparagus is simply wrapped in the ham, sprinkled with pepper and roasted for about 15 minutes.

If, however, you want to go for the slightly milder, sweeter taste of white asparagus, you can certainly try something different. White asparagus needs to be prepared slightly differently from the green variety; white should be peeled from the bottom as the skin tends to be tough. It is generally better boiled until soft and is traditionally served with hollandaise sauce. If you do opt for green, then it should be so fresh that you can snap it in half; no toughness or stringiness in sight!

The official asparagus season lasts around 8 weeks in the UK so enjoy it as much as possible!

[1] https://www.gov.uk/government/statistics/ndns-results-from-years-7-and-8-combined

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Copper

Suzie’s top foods to help increase your energy levels

Whole grain bagels

Eggs

Sweet potatoes

Chickpeas

Bananas

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Seasonal nutrition: what to eat in August

Runner beans

Aubergine

Watercress

Beetroot

Raspberries

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Three delicious and nutritious alternatives to fish and chips

Salmon Stir-fry

Barbecued squid

White fish Thai-style

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Celebrate National Vegetarian Week with these top five vegetables

Soy beans

Spinach

Asparagus

Broccoli

Collard greens

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Amazing asparagus: in-season, nutritious and tasty!

Whole grain bagels

Eggs

Sweet potatoes

Chickpeas

Bananas

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Runner beans

Aubergine

Watercress

Beetroot

Raspberries

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Salmon Stir-fry

Barbecued squid

White fish Thai-style

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Soy beans

Spinach

Asparagus

Broccoli

Collard greens

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