Cycle to Work Day: how to boost your energy levels

August 5, 2021August 2, 2021 / feelaliveuk / Leave a comment

Close up of a bike's water bottle in situ

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

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

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

Blueberries

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

A wooden bowl of blueberries

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

Oats

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

A bowl of oats

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

Brown Rice

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

Brown rice with salmon fillet amd vegetables

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

Bananas

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

Whole bananas and diced banana

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

Sweet potatoes

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

shutterstock_429273175-sweet-potato-wedges-dec16

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

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

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

Stay well.

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Enjoy a staycation: top tips for holidaying at home

July 27, 2020July 17, 2020 / feelaliveuk / Leave a comment

With a massive increase in staycations this year for obvious reasons, many of us are disappointed at not being able to plan our annual ‘get-away’.

However, maybe just changing our mindset can make us realise that staying at home can be hugely fun too.

Clinical nutritionist, Suzie Sawyers shares some wonderfully healthy and fun staycation tips.

Healthy cocktails

Cocktails often remind us of holidays and fun times so why not get your mix on at home? Cocktails are traditionally very sugary and calorific which can bring on feelings of guilt and dampen down the enjoyment. But all is not lost because there are many ways you can enjoy cocktails without the guilt pangs!

Why not mix up a great summertime Skinny Margarita? Simply use Tequila, Triple Sec, freshly squeezed lime juice and some freshly squeezed ruby or pink grapefruit juice. Finish off with a wedge of lime. Grapefruit has been associated with weight loss, and whilst simply eating or drinking grapefruit juice is not going to solve all your weight issues, it’s low in calories and sugar, high in fibre, and, most importantly, a delicious addition to this margarita!

Eat Mediterranean food

You might not be in the Med but that doesn’t mean you can’t enjoy some of their delicious traditional recipes, without spending hours in the kitchen. Think about a traditional Turkish Mezze which is both easy and can be super-healthy too. Plus, it makes a great sharing platter for entertaining friends and family.

Dips and hummus always play a key role in any mezze plate. Traditional hummus is made from chickpeas which are loaded with protein, energising B-vitamins and phytoestrogens for hormone balancing. Create a beetroot dip (an amazing super food), mixed with garlic and natural yoghurt, and throw together a traditional olive salad, with fresh green leaves and feta cheese. Roast some red peppers and include loads of crudities and toasted pittas to fully enjoy the dips. A great way of bringing the Med to you!

Spend time outdoors

Holidays are very much associated with being outdoors, so make sure your staycation doesn’t disappoint on that front. Why not try some new activities? Or head for the coast and do some water sports; paddle boarding is incredibly popular right now and can be mastered fairly quickly.

Bike rides are a great family activity and enable you to view places you might not otherwise see, and from a different scenic perspective. Lots of landmarks and views can get missed on car journeys so get out and about on foot to explore your local area.

Relaxation

It’s not all about rushing about; having some down time is very important for overall health and wellbeing. Life has been and continues to be stressful for many people and long-term stress can raise cortisol levels. Symptoms such as anxiety, irritability, poor sleep and unwanted weight gain are all signs your stress hormones need support.

To be effective and properly restful, you need to give yourself real ‘down-time’. Whether that’s just reading a book or listening to some music in the garden find something that works for you. You can also try taking an adaptogenic herb such as ashwagandha which helps manage stress and reduces cortisol levels. Holidays are all about investing in some ‘you’ time, so make this happen.

Have fun!

Most important! Staying at home doesn’t have to be dull. Like any holiday it needs a little planning so that you really enjoy the time you have, and you can look back and feel you’ve had a proper break.

Why not plan the days with a calendar in front of you? Research local attractions for day trips, catch up with friends and family if you can, and do things that you wouldn’t generally get time to do.

Whatever you decide, you deserve some time off. So, make the most of every staycation moment!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

Get back to nature this ‘Love Parks Week’

July 13, 2020July 10, 2020 / feelaliveuk / Leave a comment

It’s ‘Love Parks Week’ and thankfully now all the parks are open again, we can enjoy them at their very best, whilst remembering to socially distance of course!

Spending time outdoors is so important for our physical and mental wellbeing.

Clinical nutritionist Suzie Sawyer shares her five best tips for enjoying our beautiful parks to the full.

Manage your allergies

For many of us who suffer with hay fever, the summer season is bittersweet when pollen levels are especially problematic. Avoiding grass pollen is the most effective solution but it means missing out on so much. However, there are certain steps you can take that will make your time in the parks more enjoyable.

Any allergic response in the body involves an immune reaction so it’s important to keep your immune system in good shape. Make sure you’re taking a vitamin D supplement and eat plenty of fruits and vegetables, which are loaded with immune -boosting nutrients. Bananas have been found to be especially effective for hay fever sufferers, so try to eat one about four times per week.

Additionally, the mineral magnesium (also rich in bananas) helps calm the airways so make sure you’re eating plenty of leafy greens, whole grains, beans and almonds. Additionally, bromelain, the protein found in pineapples, has strong anti-inflammatory properties but is actually most effective taken in supplement form. It’s readily available in health food stores.

If you find your eyes are sore after being outside in the park, change all your clothes when you come home, wash your face and lie down in a darkened room with some cucumber slices on your eyes. Hopefully, you’ll feel refreshed after 20 minutes or so.

Go easy on the sun

Most of us love to feel the warm sun on our skin. Plus, it also helps top up our vitamin D levels, which are essential for the immune system. However, do try and be sun aware and wear a minimum of an SPF-30 sunscreen to help prevent burning and premature aging.

Beta-carotene, rich in carrots, sweet potatoes, tomatoes, and other red, orange and yellow vegetables, is a very powerful antioxidant which helps protect the skin against sun and other free-radical damage. Whilst it won’t stop the skin burning, it will help minimise the sun’s more aggressive effects.

Put something different in your picnic basket

When packing up a picnic for a day out, we often tend to include the same foods without really thinking about it. Why not make this week one where you opt for something different?

Instead of making ‘traditional’ sandwiches why not go for some Deli-style treats? For example, cut some ciabatta bread in half and fill with cream cheese, salami, Mozzarella and roasted red peppers, which are rich in immune boosting vitamin C.

Additionally, beetroot hummus is a really healthy alternative to ‘normal’ hummus and it’s a great way of including this amazing super food in your diet. All you need to do is blend some cooked beetroot, chickpeas, garlic, some virgin olive oil, a little lemon and some tahini. It’s totally delicious on flatbread crackers.

Cycle your way around the park

The last few months has seen a resurgence in cycling, and it’s such a great activity for all the family. Most parks have cycle routes around or through them and cycling is also a great form of exercise; it tones the legs, heart and butt!

Make sure you keep well hydrated before, during and after your cycle or day out, especially if it’s hot. Aim to drink about 200 ml of water or lightly isotonic fluids per hour, depending on outside temperature and the intensity of your cycle.

Walking for enjoyment

Your walk around the park can be anything you want it to be – a gentle stroll or a fast-pace march. Either way, walking is great for keeping good blood flow around the body.

It’s especially effective if you’re trying to lose weight: try brisk walking after an evening meal – even only for 30 minutes. The body’s insulin response is much more measured, and it helps stop blood sugar spikes which can lead to increased weight gain.

Whatever you decide to do in your park, celebrate Love Parks Week, get out there and enjoy!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

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.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

Blueberries

Oats

Brown Rice

Bananas

Sweet potatoes

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Healthy cocktails

Eat Mediterranean food

Spend time outdoors

Relaxation

Have fun!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this:

Like this:

Manage your allergies

Go easy on the sun

Put something different in your picnic basket

Cycle your way around the park

Walking for enjoyment

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this:

Like this:

What are the health benefits?

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

What about longer rides?

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