Take care of your heart this Valentine’s Week

February 14, 2023February 15, 2023 / feelaliveuk / Leave a comment

CLose up of two hands making a heart shape with the sun in the background

Valentine’s Day brings into focus all our loved ones. However, whilst Valentine’s Day tends to be about our romantic hearts, it’s also a great time to look after the physical wellbeing of our heart too.

Our hearts work very hard, beating around 100,000 times every day, so making sure you are doing what you can to keep yours in great shape should be top of the list when it comes to health.

Clinical Nutritionist, Suzie Sawyer, shares her five top ways of looking after your heart physically and emotionally.

Load up on vitamin C

One of our hardest working vitamins, this nutrient has a great affinity for the heart. Why? Because it’s one of our key antioxidant vitamins and therefore helps protect the heart from free radical damage, which is responsible for the ageing process and our degenerative diseases. Vitamin C also helps protect the artery walls to enable blood to keep flowing freely through them.

shutterstock_362885486 vitamin C Jan17

Vitamin C is readily available in most fruits and vegetables but purple sprouting broccoli and oranges from Spain are in season now and are both rich in this amazing nutrient. However, try to get as much colour on your plates as possible and you’ll also be getting plenty of vitamin C.

Keep the heart well oiled

That means eating foods containing the essential omega-3 fats which are also essential for a healthy heart. Omega-3s primarily help regulate blood pressure, protect the arteries from damaging inflammation and also help to keep blood flowing smoothly.

A range of foods containing healthy Omega-3 fats

Omega-3s are mainly found in oily fish such as sardines, pilchards (tinned are fine), salmon (wild, not farmed is best) and mackerel. The best vegan sources are flaxseeds, pumpkin seeds, and walnuts. But if none of these are your bag then give your heart some love by taking a daily supplement of fish oil or a vegan DHA, omega-3 product.

Cut down on sugar

That means sugar in all its forms. Ideally, we should cut out all refined sugar in the diet, much as that may sound harsh! However, sugar appears in many different guises; the issue is that it can cause inflammation throughout the body, attack the delicate artery walls, and help pile on the kilos, making your heart work even harder.

A pile of sugar with the words 'no sugar' in

Try to check food packaging and remember that whilst sweeteners are low in calories, they ‘feed’ your sweet tooth and are chemicals that the body doesn’t understand, and which can cause other health issues. I know that it is very hard to cut all forms of refined sugar out totally but try to be more aware of how much you’re eating from various food sources.

Show your heart some gratitude

Your heart works very hard for you, so it’s a great time to acknowledge this and gently offer praise and thankfulness. Gratitude is also a great daily practice to help mental wellbeing.

A close up of a typewriter with the word gratitude typed

If you’re finding life a struggle, then try to think of three things each day for which you are thankful for, however small. It’s sometimes good to write these down so you can refer back to them. When you start doing this, you’ll be amazed at how much is in your life which is good or for which you are grateful; even if it’s simple things in nature such as seeing flowers grow over time or hearing the birds tweeting, anything that makes you happy increases your levels of gratitude.

By offering gratitude daily, it can help re-frame any negative thought processes for the better.

Breathe some fresh air every day

It’s amazing how much being outside in the fresh air can help mental wellbeing. With so many people working from home and/or working long hours, the days can fly by without us realising that we’ve not seen the light of day.

shutterstock_218997220 woman walking trainers Mar18

This is not good for the mind or body (especially the heart). Breathing air and regulating your breathing whilst doing this is great for reducing stress. Additionally, if you can fit a brisk walk into your daily schedule, then the exercise is certainly going to benefit the heart and mind too.

When you’re busy, you might want to actually write this into your diary as an event, so it’s not forgotten. It’s all part of your self-care routine, which is important, not just during the month of love, but every day of the year!

Have a wonderful Valentine’s Day and love your heart more than ever this month!

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The health benefits of winter walking

December 19, 2022 / feelaliveuk / Leave a comment

Woman walking in a snowy woodland

With the cost-of-living escalating, which will be even more noticeable over the Christmas period, many of us turn to nature for some free health in the form of fresh air!

We naturally tend to spend more time indoors during the colder months which is not ideal for our physical or mental wellbeing. So, this festive season, why not seek the great outdoors, enjoy plenty of walks and be rewarded with amazing health benefits.

Clinical Nutritionist, Suzie Sawyer, shares the benefits of winter walking and how to fuel your body before, during and afterwards.

What are the health benefits of walking?

Even walking for 20 minutes (brisk walking is always best), will deliver health benefits in terms of improved circulation, better mental wellbeing, and blood sugar balance. Indeed, if you’re trying to lose weight, there’s much research to suggest that walking for 20 minutes after your evening meal, helps the insulin response. This in turn helps to balance blood sugar and encourages less of any excess calories eaten, to be stored as fat. It’s free and it works!

Winter,Snow,Walk,Woman,Walking,Away,In,Snowy,Forest,On

Obviously, if you can walk for at least 30 minutes, or longer, the health benefits will increase. If you’re struggling with high blood pressure, then it’s a great exercise option. Furthermore, in terms of mental wellbeing, just being out in the fresh air and connecting with nature is great for managing stress and anxiety.

shutterstock_329275235 woman sleeping in bed Jan16

If you’re struggling to sleep, it’s also super-important to get outside into the light, especially in the morning. Research suggests that being outside in the morning light encourages better production of melatonin, our sleep hormone, at night.

What should I eat?

Unlike some forms of exercise, no special diet is needed. However, if you’re heading out for a longer walk, then you need to be fuelled up and ready to go.

Bowl of porridge topped with blueberries and raspberries One of the best starts to a long walk in the winter months is a bowl of porridge, made with whole grain oats, some berries, and a spoonful of natural or plant-based yoghurt. Oats are slowly digested in the digestive tract, so energy levels are sustained, and they also provide plenty of energising B-vitamins.

Sandwich,With,Ham,tomato,,Cucumber,And,Arugula,On,The,Wooden,Cutting

Pack up some protein-filled sandwiches on whole grain bread, featuring ham, chicken or tuna, with some home-made energising coconut and peanut protein balls, and both will keep you strongly striding all day long. I love this recipe and it’s really easy and quick to make.

How can I get warm after my walk?

Brisk walking keeps you warm but when the light starts to fade, temperatures plummet, and you can start to feel distinctly chilly. There’s nothing better than returning home to some wonderfully warming and filling soup. Root vegetables are in season during the winter months for very good reason; they are naturally energy and nutrient-dense and will help to get some much-needed warmth back into the body.

Leek and potato soup in a bowl

Parsnip soup is a traditional Christmas dish so why not add some other winter vegetables such as apples, potatoes, garlic, and onion and top with delicious goat’s cheese and walnuts?

Butternut,Squash/,Pumpkin,In,Authentic,Thai,Red,Curry,Coconut,Sauce

Other warming winter favourites are casseroles or curries. Investing in a slow cooker is a great idea since they use very little power, and you can put all the ingredients into the pot without too much preparation before the walk. The long slow cooking time ensures you’ll never be disappointed with the taste. It makes winter walking even more worthwhile.

So, get out there and enjoy some festive walks this season. And one last reminder: always wear a hat as a large percentage of body heat escapes from the head!

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Fuel your exercise: nutrition to support your fitness regime

September 26, 2022September 23, 2022 / feelaliveuk / Leave a comment

Woman in work out gear pausing to drink a bottle of water

We all know how important it is to take regular exercise. It is recommended that we aim for a minimum of 150 minutes of exercise per week, which equates to 30 minutes of exercise 5 days a week. And hopefully some fresh air too!

Fuelling ourselves with the right nutrition will help produce the best results when it comes to fitness.

Clinical Nutritionist Suzie Sawyer shares her top five nutrition tips for fuelling your activity.

Protein

When talking about exercise and protein in the same sentence, it often gets muddled with ‘body building’. However, protein is not just for those throwing lots of steel around, it’s for all of us! Protein is essential for building strong muscles and bones but is also very important for repair after exercise too. Interestingly, we often underestimate the amount of protein required for optimal wellness. So how much do we need?

A range of foods containing protein

It does really depend on the amount of exercise you’re doing. If you lead a reasonably active life, then aiming for 1.2g of protein per kg of body weight is a good average. Some days it may be more, some days a little less but it’s important to try and eat protein at every meal. The good news is there are plenty of options: meat, fish, cheese, eggs, lentils, beans, dairy produce, nuts, seeds and poultry are all good options.

Healthy fats

Seeing the words ‘healthy’ and ‘fat’ in the same sentence can often be confusing. True, having a diet that is high in saturated fats such as meat, cheese and butter is not recommended but it’s important to have plenty of healthy fats in your diet (aim for around 20-30% of overall calorie intake).

shutterstock_417907156-healthy-good-fats-oct16

Healthy fats are the essential omegas found in fish, nuts and seeds, avocados, olive oil, nut butters and eggs. Fat is needed for the body to absorb our fat-soluble nutrients, especially the all-important vitamin D, essential for muscles and bones. It is also an important energy source for the body. When it comes to exercise, fat is an important part of nutritional balance, so include some healthy fats in your diet every day.

Carbohydrates

In broad terms, carbs are broken down into glucose, which is used as our main energy source, especially for the brain. However, the body can run pretty much exclusively on fat in the case of ketogenic diets but does need some training to be efficient.

Foods,Highest,In,Carbohydrates.,Healthy,Diet,Eating,Concept.

When it comes to general exercise, carbohydrates provide great fuel and often in the form of easy snacks. We often forget that fruits and vegetables are carbs and of course these should feature highly in the daily diet. Plus, the more you exercise, the more free radicals are produced, so we need plenty of antioxidants in the diet, which fruit and vegetables provide.

If you’re going for a long walk or run, for example, then you may need to take a snack to keep you going. Bananas are great snacks because they provide glucose and some fructose, that can be quickly absorbed.

Hydration

We so often forget the importance of being properly hydrated, not just for exercise but for daily life. In a ‘normal’ day, we should really be drinking 1.5 – 2 litres of water daily, as a minimum. However, if you’re going to exercise, try to drink around 500ml in the couple of hours before you start. Dehydration can be a big issue when it comes to exercise performance.

Top exercise foods

Whilst a varied, balanced diet is essential for a healthy lifestyle, and especially if you’re exercising, we can always harness the power of nature by eating more foods that give you some extra energy.

First up is beetroot which specifically helps to power endurance exercise. It’s primarily down to beetroot’s ability to produce nitric oxide in the body, which dilates the blood vessels allowing more oxygen to pass through.

shutterstock_86000653-beetroot-juice-detox-sept16

Flaxseeds are another winner to sprinkle onto your morning cereal or oats; they are loaded with omega-3s which help manage inflammation in the body, therefore reducing the risk of injury and improving exercise recovery.

A spoon full of flax seeds

Lastly, why not load up with some pumpkin seeds? They’re a great source of zinc and iron, both needed for immune support. Iron is also essential for the production of red blood cells, essential to transport oxygen around the body.

Roasted pumpkin seeds

So, fuel your body well and get the most out of your exercise!

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Feeling blue after your holiday? Try these five tips to set yourself up for the rest of the year

August 29, 2022August 30, 2022 / feelaliveuk / Leave a comment

Sad,Woman,With,A,Suitcase,,Independent,Travel

We look forward to our holidays for so long, and especially with everything that’s happened over the last couple of years. However, in a flash they’re gone and it’s back to the daily grind of life!

If you are suffering with the post-holiday blues, the good news is that there are some lifestyle changes you can make to set yourself up well for the rest of the year.

Clinical Nutritionist Suzie Sawyer shares some inspirational tips

Get back into a healthy routine

Whilst holidays are, hopefully, positive for mental wellbeing, our eating habits whilst we are away from home are not always the healthiest; we’re on holiday after all, and treats are a part of a well-earned break. Unfortunately, for some of us, once we return, we can feel lacking in energy and sometimes put on weight too, which doesn’t make us feel great.

DOuble exposure image of a woman running and meditating to represent healthy lifestyle

If you have come back feeling sluggish, getting back into an exercise routine, and eating a well-balanced diet can really help our physical and mental wellbeing as well as energy levels.

shutterstock_390988804 green leafy vegetables Dec16 Too many sugary foods and alcohol which we may have consumed on holiday can work as depressants by reducing serotonin levels in the gut. Try switching to a diet rich protein and healthy fats (think avocados and olive oil), plus plenty of green, leafy vegetables: this can really help re-set your mind and body.

Re-set your gut

As part of your health and fitness drive, resolve to love your gut. Since most of our serotonin (the ‘happy’ hormone) is produced in the gut, the good gut bacteria we have is essential for mental wellbeing.

shutterstock_271644209-indigestion-tummy-dec16

There are not many of us who can honestly say that our digestive systems work perfectly all the time. Eating different foods and water whilst away, as well as often an increase in alcohol, can often upset things for a while.

Prebiotic,Products,,Sources,Of,These,Bacteria,,Nutrient,Rich,Food.,Flat

Think of the gut as a garden that needs seeding, feeding, and nurturing. The seeding process is all about providing the gut with prebiotics, essentially from foods such as chicory, artichoke, asparagus, flaxseeds, garlic, leeks, onions, and bananas. Try to include some in your diet every day and also drink plenty of green tea. A happy gut helps create a happy mind!

Make self-care a priority

When you return from holiday think about what makes you happy at home, in your own space. Reading a book, an at-home pedicure, taking a long bath – the list is endless. When we’re busy, we often put ourselves at the bottom of the pile when it comes to self-care.

shutterstock_252559804 woman in bath Jan16

Most of us don’t have the luxury of lots of time on our hands, but it’s all about prioritising the time we have, to do what’s good for our physical and mental health. Coming back from holiday with a plan in place for self-care is going to massively help relieve the blues.

Plan positively

Whether it’s another holiday, an event, a concert, a physical challenge, or all of the above, make plans on your return so you can start looking positively forward to what’s ahead.

Close up on woman writing in a pad

Whilst it’s important to ‘live in the moment’ and make the most of each day, having events to look forward to is great for keeping a positive outlook and outsmarting any post-holiday lows.

Get plenty of fresh air

With more of us working from home, and the days becoming noticeably shorter, it’s all-too easy to start hibernating. However, getting some daily fresh air, even if you only have time for a walk round the block is essential for mental wellbeing.

shutterstock_218997220 woman walking trainers Mar18

Getting fresh air, and importantly natural light, into your brain is also essential for good sleep. The brighter morning-light conversely, helps the body produce more melatonin – our sleep hormone – at night. It’s also important for circulation to the heart and muscles to take daily exercise in some form or another.

So, banish the post-holiday blues by looking forward to a healthy autumn with a renewed diet and exercise plan as well as some fun events in the future.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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Upgrade your health this World Wellbeing Week

June 28, 2021June 24, 2021 / feelaliveuk / Leave a comment

A chalk board with the words Healthy Lifestyle written on alongside other words which represent this

World Wellbeing Week is an opportunity for us to evaluate our physical and mental health and what more we can be doing to support our wellness.

What does wellbeing mean to you? Officially it means ‘the state of being comfortable, healthy or happy’. So how could you improve your wellbeing?

Clinical Nutritionist Suzie Sawyer shares her top tips.

Make some dietary tweaks

Trying to make dietary changes too quickly can often be very stressful. And it may be that your diet is pretty healthy, but it just needs improving in certain areas. So, why not resolve to just change one thing?

shutterstock_585346478 whole wheat pasta June17

Each mealtime is an opportunity to re-fuel the body and take in essential nutrients. The body needs 45 nutrients (including water) in any one day, so each mealtime should count. Maybe swap white refined bread and pasta for brown, which will provide much more fibre and essential nutrients. Or cut down on overall sugar content, remembering that many foods have hidden sugars, such as cereals, sauces, baked beans and other tinned and packaged foods.

A pile of sugar with the words 'no sugar' in

Sugar in all its forms (and that includes honey) depletes the body of other nutrients and upsets blood sugar balance, making weight more difficult to manage. If sugar is an issue for you, any reductions you can make are going to be positive.

Figure out an exercise plan

It doesn’t need to be formal or involve a gym, but exercise and keeping active is a very important part of overall wellbeing. The body was not intended to be sedentary so it’s just a question of moving around more.

Close up of woman working out at home

Whether that means scheduling a daily 30-minute walk, taking up a new sport, dancing around the room every hour if you’re working from home, or starting a more formal routine, exercise needs to be planned daily into your day. It’s essential for good circulation, maintaining muscle mass and also helps support mental wellbeing.

Swap bad fats for good fats

Dietary fat is an essential macronutrient. It is not only used as an energy source but is also needed to absorb our fat-soluble vitamins. However, saturated fats, found in butter, red meat and refined foods should be eaten in moderation as they can raise cholesterol levels and cause heart problems.

A range of foods containing healthy Omega-3 fats

The essential omega-3 and 6 fats, however, are, as the name suggests, essential, and need to be eaten in the diet. They are utilised for a healthy heart, brain, eyes, joints, and hormones. Oily fish and nuts and seeds are the best sources, so make sure you’re eating these on a regular basis. If your skin is dry, this may also be a sign that you are lacking in omega-3s.

Prioritise mental wellbeing

Thankfully, mental health is no longer a taboo subject and people are openly discussing issues, and hopefully seeking help if needed. However, it’s important that we all check in with ourselves to make sure we are prioritising our mental wellbeing.

Woman with legs crossed sitting on bed meditating

Perhaps it’s time to practise meditation; the benefits are enormous, once you’re able to fully engage with it. You will feel more balanced and hopefully less stressed. Even five minutes of daily deep breathing can help alleviate stress. Sometimes the simplest of things can have the most effective results.

Is sleep an issue?

We know that sleep has become even more problematic for many of us since the pandemic, generally caused by anxiety. We also know just how important sleep is for overall health. At the very least, poor sleep encourages production of the hunger hormone, ghrelin, which is part of the reason we tend to eat more after a poor night’s sleep, making weight gain more likely.

Leisure,And,People,Concept,-,Young,Woman,Reading,Book,In

Such is the importance of sleep that a bedtime routine needs to be established. Watching TV or electronic devices stimulates the brain making it more difficult to switch off. Much better is to read a book or magazine an hour before bed.

shutterstock_496046788 woman holding mug of milk Apr19

Having a warm, milky drink before bedtime is not just an old wives’ tale, it has a scientific basis. Milk (plant and dairy) contain the amino acid tryptophan, which is needed to produce the sleep hormone, melatonin. Therefore, it’s a great to have a milky drink about an hour before turning in. Additionally, certain herbs, especially valerian and passionflower are well researched at helping with sleep issues, so don’t be afraid to seek them out in supplement form.

Small changes can have big results when it comes to our health and wellbeing, so try to include a few of these tips into your daily life.

Stay well.

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How to destress naturally: top lifestyle and nutrition tips for reducing stress

April 19, 2021April 16, 2021 / feelaliveuk / Leave a comment

A woman looked worried sitting on a sofa

Stress is a much talked about subject. In small doses it can be motivational but frequently it is detrimental to our health and needs to be managed.

It can be difficult to eradicate stress completely but there are some nutritional and lifestyle changes that you can make which can help.

This Stress Awareness Month Clinical nutritionist Suzie Sawyer tells us how.

Feel alive with Vitamin B5

The family of B-vitamins complement each other really well. However, vitamin B5 stands out from the crowd when it comes to managing stress.

Vitamin B5, also called pantothenic acid, is needed to effectively produce our stress hormones (namely cortisol and DHEA) from the adrenal glands. Our natural ‘fight or flight’ response is an essential bodily function, providing us with the motivation and energy to deal with difficult situations. However, the body doesn’t like to be in this state too much. Too much stress depletes production of these hormones over time, which can make us feel more agitated and stressed.

Foods,Highest,In,Vitamin,B5,(pantothenic,Acid).,Healthy,Food,Concept.

Foods such as mushrooms, meat, dairy produce, beans, lentils and nuts and seeds are great sources of vitamin B5 and can better help the body deal with stressful events.

Cut down on the agitators

We often reach for alcohol or sugary treats when the going gets tough. However, these are stimulants, which release adrenaline, kicking off the stress response. This then produces the opposite effect of what we actually need which is to feel calmer.

If life is stressful, then the body needs to be treated calmly. Green tea does contain a little caffeine but also has some theanine, a calming amino acid, so try to make some swaps from fully loaded caffeinated drinks.

shutterstock_391949488 green tea Nov16

Additionally, there are many very acceptable non-alcoholic beverages around now, so you don’t have to feel you’re missing out. And why not save the sugary snacks for one treat day per week? Your body will thank you for it.

Make an achievable plan

Many of us write a daily job list and this can feel overwhelming because there is often far too much on the list to be achieved sensibly in one day. However, why not break each challenge down into much smaller tasks, so that one big task looks much more achievable?

shutterstock_243120193 woman writing in note pad diary Feb17

It’s always a good idea to write things down that either need to be done or that are causing stress. And then sit quietly with the list and see what is realistic without being over ambitious in what can actually be completed. Just by listing things rather than it all spinning around in your head, can make everything seem rather more doable and less stressful. Plus, it’s a great feeling when you can cross things off the list.

Get some help from nature

Nature has provided us with a wealth of health, from nutrient-packed foods to herbal helpers. Top of the herbs list are ashwagandha, ginseng and rhodiola, which are all adaptogenic herbs. This means they support the body to better cope with stress, helping you feel calmer and more in control.

shutterstock_390988804 green leafy vegetables Dec16

Additionally, green leafy vegetables such as broccoli, kale, cauliflower and Pak Choi are great sources of the mineral magnesium, which helps muscle relaxation. If you find switching off in the evening difficult, then make sure you include some of these veggies in your evening meal to help calm the mind and body.

Exercise your stresses away

Exercise can be a great way of alleviating stress for many people. And whilst some of us might find doing a big workout in the gym most effective, others may opt for a gentle stroll in the fresh air to blow away stress. Do whatever works for you: if adrenaline is powering through your veins, it needs an outlet and taking some form of exercise can really do the trick.

shutterstock_218997220 woman walking trainers Mar18

Another effective way to reduce stress is to do some exercise where you have to concentrate on the game (such as tennis or even table tennis). This keeps your mind distracted from any mental issues, helping the brain unwind and re-set.

So, whilst we can’t completely avoid stress in our lives, we can hopefully minimise its impact with a few lifestyle changes.

Stay well.

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A day in the life of a Nutritionist: top tips for daily health

February 15, 2021February 12, 2021 / feelaliveuk / Leave a comment

For many of us a new year means a new start and a revamp of our diet and exercise. And then there comes another lockdown. For some of us this is motivating and increases our focus on our own wellness, getting out for our daily walks and trying new dishes at home. For others we may have lost our motivation to keep moving and eat well.

So, with this in mind we thought we would ask Clinical Nutritionist Suzie Sawyer to share her daily routine and provide us with some insights and inspiration.

Take it away Suzie!

I’m frequently asked about my own eating and lifestyle habits. And I always answer by saying that I am certainly not ‘perfect’ 100% of the time but aim for 80-90%. This has become even more important to me during the pandemic because keeping ourselves as healthy as possible is certainly the best protection we can have.

Morning

I normally start the day with a small amount of apple cider vinegar and a glass of warm water with fresh lemon to help cleanse the liver and kickstart the digestive system. Plus, it helps alkalise the body. After about an hour I’ll generally have some porridge oats (from whole grain oats) with some oat or almond milk, topped with berries. I also sprinkle a tablespoon of flaxseeds on the top for additional omega-3 healthy fats and fibre.

As an alternative, or if I’ve done an early workout, I’ll have a power smoothie. This is made mainly with protein powder (usually pea protein, as whey protein can cause digestive upsets later in the day) and not too overloaded with fruit – I just choose a couple.

I generally take most of my supplements after breakfast too. A daily multivitamin and mineral should be taken early on in the day in order to enjoy its energising benefits. I’ll always take omega-3s from fish oil which are great for skin, joints, the heart and brain. In fact, I definitely notice the difference with my memory when I don’t take them! I’ll generally include either some probiotics or prebiotics such as inulin (depending on how well my digestion is working).

I also take additional vitamin D. Quite apart from it being essential for the immune system, vitamin D is important for supporting normal bone health and for helping stiff joints, which I tend to get if I’ve been overdoing the workouts.

Lunch

I’m a great fan of eggs; they are a brilliant source of protein and brain-boosting phospholipids. Therefore, lunch will often be a spinach and mushroom omelette which will keep me feeling full for a good few hours and stop the classic ‘3 pm slump’! Alternatively, I’ll have a smoked mackerel salad or avocado on sourdough bread.

Depending on how the day’s running I might do a workout before lunch. I’m so lucky living in Brighton and being able to work out on the beach with a trainer a couple of times a week, which keeps me motivated. Fitness apps are a great way to get moving at home but for me personally I dislike jumping around in my lounge! During the working week I will always take a walk, even for half an hour, to get out in the fresh air. It’s great for clearing the mind and also brilliant exercise. I also try and do longer and more challenging walks at the weekends.

Dinner

During the week, I tend to keep things really simple: wild salmon or chicken breast with sweet potato and veggies. I’m also a great fan of venison steaks as they are very low in fat, high in protein and tend to be more free-range than other meats. I cook them as I would any piece of meat so they’re soft and tender, not chewy at all.

I absolutely love chocolate and allow myself a few squares of dark chocolate each day as it’s packed with antioxidants. Because of its strong flavour, I find that I don’t need to eat too much.

Sleep

I struggle to get to sleep, so I try to have a warm bath about an hour before bedtime and I’ve found Epsom salts to be really helpful. Plus, they make my skin feel super soft and smooth. I’ll also take some L-Theanine about half an hour before bedtime. It’s an amino acid that stimulates GABA, one of our calming neurotransmitters, which helps stop a busy brain. It does need to be taken on an empty stomach though. However, sometimes I change things up a little and use the herbs passionflower and valerian, both of which have plenty of research for helping sleep.

Final thoughts

The body loves routine, and whilst most of us are out of our usual routine at the moment, I certainly find that the more I can fuel my body with plenty of nutrients, the better I’m able to weather the storm, both physically and emotionally. I hope my ‘day in the life’ has given you some motivation and ideas for including some more healthy habits into your daily routine.

Stay well.

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Top tips to boost your health, mood and motivation

February 8, 2021February 5, 2021 / feelaliveuk / Leave a comment

With January out of the way, and the hope of a more positive 2021 in the world around us, now is a great time to really focus on your own wellbeing. This means looking closely at your diet and lifestyle as both of these factors have a direct correlation to your self-esteem and how good we feel inside.

What we put into our bodies and what we get out of them can have a big impact on our feelings of well-being and positivity.

Clinical Nutritionist, Suzie Sawyer, looks at three key areas and shares some top tips.

Be honest about food

We all know our own eating habits and the foods we love. Indeed, there’s a biochemical reason why we sometimes binge on certain foods which is down to the feel-good endorphins they stimulate. However, this doesn’t mean they’re necessarily the healthiest foods. It can be a good idea to write down everything we eat daily (and be honest!) and then look at it over a period of a few weeks to see what’s really going on.

Eating too many sugar-laden foods will not only pile on the kilos but upset mental wellbeing. There’s much research to confirm this. Treats are still permitted of course but maybe try to have just one treat day per week, so you don’t feel you’re missing out.

Base your diet around protein (poultry, beans, legumes, eggs, meat, white and oily fish), healthy fats (including nuts and avocados) and non-processed carbohydrates (whole grains, plenty of vegetables and some fruit). Not only will sugar cravings disappear, you’ll feel more balanced generally. And cutting out or reducing stimulants such as caffeine, alcohol and fizzy drinks will have a really positive effect on your mood and how well you sleep.

Move more

With the current lockdown and cold January weather, the motivation to exercise can be difficult. However, the less you move, the less you want to move. Even if you’re home-schooling, home working or key working, try to get at least 30 minutes of exercise each day.

Whether it’s going for a brisk walk, using an exercise app or following YouTube videos go for anything that gets the body moving and stimulates blood to the brain. The brain needs good blood flow in order to receive nutrients from which it can manufacture key neurotransmitters, amongst performing many other vital functions.

Additionally, if you’re worried about weight gain during lockdown, just moving more will help you to feel positive, improve self-esteem and burn some calories at the same time. If it helps, why not meet a friend outside for a socially distanced walk and then you’ll have a definite appointment to keep.

Find the joy

With so much depressing news right now, we sometimes just need to switch off, both externally and internally. There’s so much ‘noise’ everywhere, plus most of us are living a 24/7 lifestyle with emails, social media and family commitments never ending within the blur of home/work lifestyles. However, the mind needs to take a break in order to avoid being overwhelm and feeling overloaded.

For 20 minutes each day try to find at least one thing to think about (for example a meditation session), or do (perhaps listening to some music or a podcast that you love) or just being in your own physical and mental space (take yourself off to a room on your own). Doing this for a short time every day and thinking about or doing something that makes you feel joyful will lead to a more positive mindset.

Thoughts of sitting on a beach or at your favourite holiday spot are a great way for many of us to look to the future and the reality of this happening might not be too far away. There’s also nothing to stop you envisioning things in your life that you’d like to happen. Imagine yourself in those situations to help bring a more positive outlook to your day.

The body works as a whole; what we eat affects how we look, how we feel, our energy levels, mood and sleep. Equally, lifestyle factors and listening and responding to our body’s basic needs will help to generate positivity which will lead to better self-esteem and a more fulfilling life.

Stay well.

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Walk your way to health this winter

December 28, 2020December 16, 2020 / feelaliveuk / Leave a comment

With our wings being somewhat clipped at the moment, many of us have found real pleasure in walking and getting some much-needed fresh air.

There are lots of health benefits to walking but some of them you may be surprised to hear. And walking in the cold weather is especially beneficial.

Clinical nutritionist, Suzie Sawyer, tells us why and how to get the most enjoyment and benefits from walking.

The benefits of walking in the cold

For those who are brave enough to undertake and appreciate the benefits of swimming in the sea during the winter months, you may already know that the cold water is incredibly beneficial for relieving stress and instilling feelings of calm. This is because the extremely cold water stimulates the vagus nerve in the neck, responsible for pushing the body’s nervous system into a calming parasympathetic state, rather than revving up the sympathetic nervous system. This can also happen when the neck is exposed to cold generally, hence walking in the snow (without a scarf just for a bit), is a great stressbuster (and very beautiful too).

So, get out there this festive season and enjoy some frosty walks in your local area.

Here are my top tips for an enjoyable winter walk.

Walk after a meal not before

Walking soon after you’ve finished a meal really helps the body better metabolise glucose and insulin, so food is less likely to be stored as fat. Anyone wanting to lose weight or trying to get blood sugar in balance should walk after the main meal of the day which will really help both situations. Obviously, you’ll have more energy to put into the walk rather than ‘running on empty’.

Dress appropriately

If you’re feeling up to a longer challenge, then why not plan a route that will take a few hours, pack an energising lunch, and enjoy some real time out. Even though you’re moving and maybe climbing some hills, you can still get really cold when temperatures plummet. The key to staying comfortable during longer walks is layering. Always have a close-fitting base layer and then put on as many additional layers as you need and make sure you either wear or pack a waterproof jacket, just in case. Body temperatures can drop really quickly if clothes and body get drenched so it’s important to respect the weather at this time of year, especially if you are heading for the hills. Waterproof over-trousers might be another essential item, again depending on the terrain.

Most body heat is lost from the head so a warm hat is another essential item and can be a real game-changer when body temperature starts to drop. In terms of keeping the neck warm, then a scarf is important as the vagus nerve doesn’t need to be exposed to the elements for long for the beneficial effects to be felt.

Pack an energising lunch

Obviously, you’re slightly limited in how much you can pack in terms of lunch but clearly you need to re-fuel. More calories are burnt during the cold weather as the body tries to maintain body temperature. However, a huge feast is not needed, just a combination of protein and carbohydrate. Great choices would be egg with a little mayo on wholemeal bread, tinned tuna and sweetcorn wholemeal pittas or haloumi and salad on sourdough bread.

Having a hot drink mid-walk really helps lift spirits and warm the body; it’s easy to get cold really quickly once you stop for lunch. Pack a flask of your favourite hot drink and maybe a small, sweet treat for when energy levels start to flag at the end of the day. And don’t forget to take some water with you too.

Walking is great for boosting circulation and encouraging blood flow to the brain, burning calories, keeping fit and busting stress. And winter walking can be even more enjoyable if you’re fully prepared. Enjoy!

Stay well.

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Top wellbeing tips for getting back into work

August 24, 2020August 21, 2020 / feelaliveuk / Leave a comment

Whether you’re coming off furlough or just heading back into the office a few days per week, getting back into the swing of things should be an enjoyable experience.

Nothing feels quite normal at the moment, and it probably won’t for a long time. Therefore, trying to keep yourself happy and healthy with a varied diet and balanced lifestyle can really get that feel-good factor going at work.

Clinical nutritionist, Suzie Sawyer, shares her five to back to work tips.

Have a happy lunch

Whether you take your lunch to work, eat out or take out, or there’s a staff canteen, what you eat at this time of day can have a massive impact on mood, motivation and energy. Our happy hormone, serotonin, needs the amino acid, tryptophan, plus other nutrients for its production. The good news is that tryptophan is found in many different protein-containing foods so there’s plenty of choice. Best lunchtime foods to consider are chicken, eggs, fish, soya produce, including tofu, cheese, turkey, pumpkin and sesame seeds. Combine with some vegetables or salad.

You can always cook some extra the night before and eat it for lunch the next day, or quickly rustle up a healthy salad using any of the above ingredients.

Exercise

For some, doing regular exercise has been an absolute saviour during lockdown, helping to keep a balanced mood and energy levels high. However, for many it’s not been possible and home-working has made some of us more sedentary.

If you can walk or cycle to work, this can really help increase activity levels without thinking about it too much. If not, why not resolve to get into a routine by walking every lunchtime. Now gyms and sports centres have re-opened, if you feel comfortable to use them, why not consider working out or joining a class before work, during lunchtime or after work.

Try not to graze

Home working has meant the fridge and store cupboard have been much more accessible, therefore the temptation to graze and overeat is never far away. Now that you’re physically not in front of them, it should be much easier to banish grazing.

The body needs definite breaks between meals so that it can enter the post-absorptive phase of digestion. Constant grazing doesn’t allow this to happen and the body will start storing more fat than it would otherwise do. Try to stick to eating three satisfying and well-balacned meals a day and resist the urge to snack if can, especially if you’re not really hungry.

If you do find you are hungry between meals think of protein and fruit as your go-to snack: think of cheese with apple, nuts with dried fruit or hummus with crudités.

Sleep

Many people have reported being able to get more sleep because they haven’t had the daily commute. However, some have found sleep more difficult due to heightened anxiety levels. Whatever your situation, poor sleep is going to impact on how you feel and function at work.

Make sleep a priority and aim for seven to eight hours per night. Having a good bedtime routine can help massively, and most importantly, turn off electronic devices at least two hours before bedtime. Blue light is known to keep us awake.

Be kind to yourself

This is most important of all. Life has been challenging for everyone for many different reasons over the last few months and will continue to be for some time. It’s also given us a chance to evaluate what’s working and what’s not in our lives.

Crucially, it’s made us appreciate the little things in life that matter and also confirmed that none of us are invincible. Try to avoid giving yourself negative messages. For example, if you’ve put on some weight during lockdown, resolve to improve your diet and get more exercise but don’t beat yourself up. Additionally, allow yourself some ‘down time’ to just be in your own headspace – your thought processes will become much clearer as a result.

So, with a little preparation, the next back to work phase can be enjoyable and rewarding.

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

Load up on vitamin C

Keep the heart well oiled

Cut down on sugar

Show your heart some gratitude

Breathe some fresh air every day

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What are the health benefits of walking?

What should I eat?

How can I get warm after my walk?

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Protein

Healthy fats

Carbohydrates

Hydration

Top exercise foods

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Get back into a healthy routine

Re-set your gut

Make self-care a priority

Plan positively

Get plenty of fresh air

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Make some dietary tweaks

Figure out an exercise plan

Swap bad fats for good fats

Prioritise mental wellbeing

Is sleep an issue?

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Feel alive with Vitamin B5

Cut down on the agitators

Make an achievable plan

Get some help from nature

Exercise your stresses away

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Morning

Lunch

Dinner

Sleep

Final thoughts

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Be honest about food

Move more

Find the joy

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The benefits of walking in the cold

Walk after a meal not before

Dress appropriately

Pack an energising lunch

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Have a happy lunch

Exercise

Try not to graze

Sleep

Be kind to yourself

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