Top tips for a healthy Easter

April 11, 2022April 8, 2022 / feelaliveuk / Leave a comment

shutterstock_1676194471 easter family Mar21

For many of us, Easter can often be a time of more food indulgence than Christmas! With a long weekend, school holidays, plus much-needed holidays planned, it can all amount to a lot more eating.

However, enjoying Easter fayre doesn’t have to mean making unhealthy food choices during the break. Here are many healthy swaps you can make which will be just as tasty.

Clinical Nutritionist Suzie Sawyer shares her five top ways of enjoying healthy Easter food.

Delicious asparagus sprinkled with Parmesan

Whilst all vegetables taste much better when eaten seasonally, asparagus stands out from the crowd in this respect. Asparagus that has travelled halfway around the world to the supermarket storeroom is often tough and tasteless. However, English asparagus is now just coming into season this Easter, and it is delicious!

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Asparagus boasts many health benefits. It’s high in energising B-vitamins, especially folate, vitamin C and other antioxidants. Importantly, asparagus helps feed the good gut bacteria that is so critical our overall health.

Even better, it’s so simple and quick to cook. Roast in the oven for around 10 minutes in a little olive oil and serve either as a starter or side sprinkled with Parmesan cheese.

Easter pancakes for all the family

Children and adults alike love pancakes whatever time of year, so Easter is a great excuse to enjoy them. What’s more, pancakes are great for fussy eaters because they provide an energy dense, protein-rich breakfast to keep sugar levels in check. It’s also another great way of encouraging the whole family to enjoy more fruit by adding some bananas and blueberries.

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And for those with sensitivities to gluten (or just wanting a different taste), why not make them with buckwheat? Despite its name, buckwheat is gluten-free and produces some very delicious, slightly nutty-flavoured pancakes. Enjoy with fruit and a dollop of natural yoghurt.

Chocolate

It’s no surprise that there’s lots of chocolate around at Easter! However, many people don’t realise that dark chocolate contains some great health benefits. Dark chocolate is packed with super-healthy polyphenols which are powerful antioxidants. The polyphenols also help manage high blood pressure, as well as providing other health benefits.

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If you’re not quite ready to ditch the traditional milk chocolate Easter eggs, why not serve a slightly healthy dessert using strawberries dipped in melted chocolate. That way, you’ll be doubling up on antioxidant power with the fruit and chocolate and will be supporting the immune system too.

Cruciferous vegetables

The family of cruciferous vegetables include Brussels sprouts, kale, broccoli, and cauliflower. Whilst many will be happy to hear that Brussels are not in season right now, the traditional Easter Day roast could really benefit from some delicious cauliflower.

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Cauliflower is a very healthy vegetable, containing loads of fibre, vitamins, and minerals, together with plant compounds that help protect the body from serious disease.

What to give your cauliflower some extra flavour? Why not toss the heads in olive oil, lemon and crushed garlic and roast in the oven? Garlic is another superfood and is especially healthy for the heart and immune system.

You can have turkey at Easter too!

Many of us have been programmed to have turkey at Christmas time and rarely throughout the year. However, over recent years, many people have taken the opportunity of enjoying turkey over the Easter holidays too. And it will bring plenty of health benefits.

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Turkey is naturally low in fat, so it wins hands down when put alongside traditional Spring lamb. Plus, turkey is slightly lower in calories but higher in protein than chicken. It also contains much more of the immune-boosting mineral zinc than chicken. A turkey crown is an even lighter option, with very little fat and no wastage.

Have a wonderfully, healthy Easter and enjoy some of these delicious and nutritious foods along the way!

Stay well.

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Five ways to eat better and care for the planet

April 7, 2022April 1, 2022 / feelaliveuk / Leave a comment

World,Vegetable,Day,,Vegetable,On,The,World,,Fresh,Vegetable,,Vegan

We are all very much aware of the need to be more environmentally conscious, and this is becoming more critical than ever. Equally, our health is very important too. The great news is that we can look after both

The environment and our health are certainly linked and there a few things that you can do to support your diet and the planet.

Clinical Nutritionist Suzie Sawyer shares her top five ways to eat for a healthier planet and body too!

Buy local

If you can, it’s always best to buy from your local farm shops or farmer’s markets. This way, the carbon footprint of foods will be much reduced. And whilst it’s not always easy to find organic fruits and vegetables (plus they are often more expensive), there’s no doubt that the less pesticides used on foods, the better for your body and the planet.

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Produce that has been mass-produced, shipped around the world, and then stored for long periods in supermarket warehouses, loses nutrient value. The quicker the harvest to mouth the better, plus fruits and vegetables are much tastier when freshly eaten. Furthermore, you can generally buy these foods at local farmer’s markets or in farm shops free from plastic packaging which is also a massive plus for the environment.

Go for seasonal colour

Eating a diet that’s rich in colourful, in-season fruit and vegetables not only means you’re focussing on plant-based meals, but colour equals nutrients, which in turn brings better health.

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It’s not always easy to eat the recommended 5 portions of fruits and vegetables a day. So, instead just look at the colour on your plate. Adding roasted veggies to a bowl of quinoa provides a colourful and highly nutritious meal which includes plenty of protein too.

Love your plants

There’s certainly been a massive increase in people opting for vegetarian and vegan diets. Indeed, around 7.2 million people in the UK are currently following a meat-free diet. There are also many more people following a flexitarian diet, meaning some meals are only plant-based and others contain products from animals.

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Whichever way we cut it, including more plant-based foods in the diet is great for the environment and the body too. Just as one example, plant-based foods are rich in polyphenols; antioxidant-rich foods that are nutrient-dense. Eating more plant-based meals is going to help the body to both fight illnesses and protect it from some of our most common degenerative diseases.

Foods such as beans and grains are high in fibre which not only helps with weight management but keeps the digestive system running smoothly too. If you’re not quite ready to give up all animal produce, why not have at least three days a week of just eating plant-based foods?

Be sustainable

We hear the word ‘sustainable’ used very often. It’s frequently associated with fresh fish and fish products. Our fish stocks are diminishing, partly because they are not being caught in a sustainable way. It’s important, therefore, to look for products and produce that are sustainable to protect food sources for future generations.

Green,Energy,Concept,,Tiny,People,Saving,Earth,Environment,Together,,Cartoon

The foods we eat, and how much we eat, directly affects food sustainability and as the population increases, demand will increase on food production. It’s also worth bearing in mind that beef and fish production produce many more greenhouse gases than certain plant-based foods, which is having a huge impact on the environment and, consequently, food sustainability.

The more mindful we can all be as individuals, and the more steps (however small) we each take, we can all make a difference to help future generations.

Eat as nature intended

One of the many issues associated with the typical western diet is that it is heavily processed. This is not only bad for the environment, but also for the body. Processed foods are lower in nutrients, have reduced fibre, and are often high in sugar, salt, and sweeteners. This provides the body with more challenges when having to deal with chemically processed foods.

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The nearer we can eat foods to their natural state the better. Try to plan meals using fresh ingredients in their natural state. As an example, always choose whole grains rather than white processed ones such as white rice, white pasta, or white bread. Include as many colourful fruits and vegetables as possible and steam or stir fry them. And resist buying ready meals which often contain additional ingredients which provide little nutritional benefit.

So, look after your body and the environment with a few simple tips for a more sustainable diet this season.

Stay well.

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Nutritional self-help for hay fever

July 20, 2020July 17, 2020 / feelaliveuk / Leave a comment

Anyone suffering from hay fever will know only too well that pollen levels are high right now and it’s causing misery for some. Tell-tale red, itchy eyes, sneezing, tiredness and irritability are all too common symptoms.

Whilst there are officially three hay fever seasons, it’s now that the grass pollen is so problematic. However, don’t give up hope if this applies to you.

Clinical Nutritionist, Suzie Sawyer, shares her five top ways of getting some relief from hay fever.

Go natural

Any allergic reaction involves a response from the body’s immune system. An allergy triggers the release of histamine, which in turn causes the array of unpleasant symptoms.

Strange as it may seem, most of the immune system actually resides within the digestive tract (commonly referred to as the gut). And much of this is controlled by the gut bacteria that naturally hang out there. These friendly bacteria happily living inside you can help manage allergies because of the role they play within the immune response.

This is where natural yoghurt can take a key role in helping manage symptoms. Natural yoghurt contains a number of strains of these friendly bacteria that have been shown to benefit hay fever sufferers enormously. The yoghurt needs to contain live cultures and it must be natural yoghurt as opposed to the fruit variety. Also ensure you choose the full fat versions which don’t contain any sweeteners or additives; these could have the reverse effect. Eat natural yoghurt at least four times a week for the best outcomes.

Clean up your diet

Significantly reducing sugary, refined foods is key to getting on top of hay fever symptoms. Sugar and processed foods cause inflammation within the body which will only make symptoms worse. This includes alcohol and excessive amounts of caffeine.

Instead, include plenty of green leafy vegetables, berry fruits and apples. Bananas are especially helpful because they are non-allergenic and contain plenty of fibre. It’s also important to keep the bowels running smoothly to ensure no toxic waste build up internally, which will fire up the immune system in the wrong way.

Vitamin A is key in helping to reduce inflammation in the mucous membranes which get irritated and exacerbate symptoms. Plus, it’s also a key immune-boosting vitamin. Eating plenty of eggs, liver and fish, all high in vitamin A, is a good plan. However, the body also converts beta carotene found in fruits and vegetables into vitamin A as it needs it; another good reason for including plenty of colourful fruits and veggies.

Include quercetin

What’s that you may ask? Quercetin is a bioflavonoid or plant compound that helps to support immunity. More specifically it’s been found to help manage the body’s release of histamine, therefore it can prevent some of the unpleasant symptoms of hay fever.

Foods such as onions, citrus fruits, apples and green tea all contain quercetin. Interestingly, bromelain, which is a protein-digesting enzyme found in pineapples, helps the absorption of it, so eating a fruit salad containing both apples and pineapple is certainly going to help.

Dampen the fire

With the mucous membranes literally ‘on fire’ at the back of the throat and through the bronchial tubes, it’s no wonder that coughing, sneezing and wheezing are commonplace with hay fever. A quick relief for itchy, watery eyes is to lie down in a darkened room for 20 minutes or so with sliced cucumber over them. Inhaling eucalyptus oil can also really help ease congestion.

Additionally, the spice, turmeric is a very powerful anti-inflammatory so include it in as many dishes as possible. It’s especially tasty in curries, soups and stir fries. Also on the menu should be ginger which is easily added to these dishes but works well as a tea; just squeeze fresh ginger into a mug and pour over hot water. You could also try taking a turmeric food supplement every day.

Add some magnesium

As we know, the immune system and some key internal organs are all irritated in hay fever sufferers. The mineral, magnesium, is a wonderfully calming mineral and is found in good amounts in green leafy veggies (another great reason to eat them). Additionally, foods such as soya beans, kidney beans, whole grains, especially brown rice, and peas are great choices.

Importantly bananas are rich in magnesium, so they should definitely be high on the weekly shopping list. This should create some much-needed calm within the body.

So, try some of these top tips and there can be light and relief at the end of the hay fever tunnel.

Stay well.

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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.

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Five ways to simplify your life

July 6, 2020July 3, 2020 / feelaliveuk / 1 Comment

It’s National Simplicity Day this weekend which is actually very timely. Many of us have realised during lockdown that life can be a lot simpler and that’s totally fine!

Perhaps we have become too used to our rather over-materialistic lifestyles and are now noticing the great value in enjoying the simpler things in life.

Clinical Nutritionist Suzie Sawyer shares her five top tips for nutritional and lifestyle simplicity.

Mealtime ease

Whilst many of us have enjoyed using the take-away or meal home delivery services over the last few weeks, many have also realised that home-cooked meals can be surprisingly tasty and, hopefully nutritionally beneficial.

Whilst the body needs 45 nutrients daily (including water), it would be impossible to do a quick analysis of each days’ intake in sufficient detail. Therefore, keep meal planning simple and varied and nature will deliver what the body needs.

In broad terms the body requires macronutrients (protein, fats and carbohydrates) and micronutrients (vitamins and minerals). At every meal, think about the protein content. There are plenty of sources; eggs, meat, poultry, dairy produce, beans (including soya bean produce) nuts or fish. Then think about adding some carbohydrate in the form of pasta, rice, fruits, vegetables, or other grains. Healthy fats include those found in avocados, the omegas 3 and 6s (primarily found in fish, nuts and seeds), and olive oil.

You don’t need to spend hours in the kitchen if that’s not your bag – keep it simple. Here’s a great example of simplicity which just needs a side of rice and a few veggies if desired. https://www.bbcgoodfood.com/recipes/spiced-salmon-tomato-traybake

Create a rainbow

We all know about the recommendation to eat a minimum of five fruits and veggies daily. However, this creates confusion because people can’t always remember (understandably) what constitutes a portion for each fruit or vegetables.

Instead, just try and create colourful meals; the above is a great example. The more colours you can eat from a rainbow in one day, the more nutrients you’ll be eating. Life suddenly becomes so much simpler!

Skincare nutrients

Many of us will have simplified our skincare routines, partly because shops haven’t been open but also because we’ve been going out far less. It may have surprised many of us just how little we actually need.

It’s also worth remembering that great skin is created from within; skin is generally a reflection of overall health. Good skin relies on having sufficient nutrients on a daily basis, managing stress (both externally and internally), having plenty of sleep and being properly hydrated. However, there are a couple of key nutrients which are synonymous with great skin.

The B-vitamin biotin, known as the beauty vitamin, can be found in eggs, organ meats, sweet potatoes, tuna, salmon and natural yoghurt. Avocados are high in skin-loving vitamin E, which is also a skin-loving favourite. So, add some more of these foods into your diet and your skincare routine from the inside out will be off to a great start.

Clear your mind

Life has been difficult over recent months and it’s easy to let your mind run away with worries about everything. However, if you can master doing some daily mediation or just taking yourself to a quiet space for 10 minutes a day, then it can really help to calm and clear a busy brain.

It takes practice and commitment to make this time for yourself, but however stretched you are, everyone deserves 10 minutes (or more) of down time. Try to block any unwanted thoughts coming into your mind during this time and just listen to the outside world (whatever those sounds may be).

Detox your life

Our lives are generally frenetic, for many different reasons. However, many people will have realised that taking the pace down a notch or two can have a very positive effect on body and soul. During Simplicity Week, maybe spend less time on social media. Accept you can manage very well with fewer clothes in the closet. Don’t run yourself ragged making excessive plans.

Pace yourself, plan how to feed your health sufficiently, and resolve to give plenty of time to loved ones. Make simplicity a daily ritual.

When you go back to basics and take some time to think about what is most important, simplicity can become the ‘new normal’.

Stay well.

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How to stay healthy during the lock down

April 3, 2020March 30, 2020 / feelaliveuk / Leave a comment

It’s “National Walk to Work Day” today. But in these strange times, very few of us are likely to be walking into work. However, we can still embrace this day and use the time to take good care of ourselves, continue exercising or even start a new fitness regime.

It’s very possible to stay healthy and fit even during ‘lockdown’.

Clinical nutritionist, Suzie Sawyer, shares her top five tips to help boost your wellness during these difficult times.

Walk if you can

Walking is still one of the best, but often most under-rated forms of exercise. It’s also great for improving immune system function. Try to walk briskly and get the heart rate elevated. If you’re able to get outside now, and it’s safe to do so, make your daily exercise really count. And if you’re not used to walking very far, try to go a little further each day, but always walk for at least 30 minutes if possible.

Whilst walking is great exercise for the whole body, including the legs, leg muscles still need further challenging. Why not stop every ten minutes or so and do 10-20 squats? This is one of the best exercises you can do for the legs. Keep squats as low as possible for best effects.

Create an ‘at-home’ circuit

Short, sharp circuits, often referred to as HIIT (high intensity interval training), are incredibly effective for weight loss and fitness. Even better, you can set up a simple circuit in your living room. Jumping jacks, burpees, side, forward and back lungs, jumping squats, high knees carried out in a continuous loop will certainly get the heart racing.

The beauty of this type of training is that it raises your metabolic rate, so you’ll get the ‘after-burn’ if you do this first thing in the morning. There are plenty of circuits you can find on-line. Whilst it may be hard to keep your motivation up right now, if you do find yourself with more time on your hands, then try to use the time purposefully. You may find your fitness levels improving, especially if you’re someone who generally struggles to find time to exercise.

Look after your good bacteria

Whilst it’s important to keep the outer body working well, you need to look after the internal too. Clearly, we don’t know everything that’s going on within and often the body doesn’t tell us until we get sick. But prevention is always better than cure and what you eat can have a significant impact on wellbeing.

It’s super-important right now to look after your immune system to protect yourself as best you can. The beneficial bacteria in your gut (also known as friendly flora) are the gatekeepers to the immune system. It needs nourishing and feeding with the right foods. Try including natural yoghurt, fermented foods such as tofu, tempeh, kefir and kombucha, plenty of green leafy vegetables and asparagus. Drinking green tea is also good for feeding the gut bacteria.

Sleep well

Having enough sleep is essential for a healthy immune system. It’s also essential for a healthy mind and body. Stress and anxiety can really impact our ability to get a good night’s sleep. If you are badly affected, then try to take steps to minimise them.

Sometimes reverting to a simple routine can be helpful. Start with a warm bath, using some essential lavender oil, light some candles, read a book and download a calming app. Limit the time you read or listen to the News right now as this can exacerbate stress. Sometimes, you must cocoon yourself in order to get your sleep patterns on track.

Plan and enjoy your meals

It’s often difficult now to get the food you want when you want it. However, try to ensure you’re eating nutrient-dense foods as much as possible. Choose unrefined, whole grains rather than white, refined foods and keep sugar intake as low as possible; sugar is very detrimental to immune system function. Choose well balanced meals with protein and plenty of vegetables.

Clearly, if you’re stuck indoors for long periods, it’s very tempting to snack but do try and put the fridge in isolation as well as yourself; your health will be much better for it.

So, whilst we all come to terms with the new way of the world, try to move more and keep well through a good diet and exercise regime.

Stay well.

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How to stay healthy and fit through the crisis

March 24, 2020 / feelaliveuk / Leave a comment

With the likelihood of a prolonged period of social distancing and home working, our normal everyday routine will become very disrupted. Whether you’ve got a little more time on your hands because you’re not travelling to work, or you’re having to work much longer hours because you’re a key worker, it’s most important to keep as fit and healthy as possible during these challenging times.

Finding new ways to keep fit or new dishes to try will help to boost your morale and wellbeing.

Clinical nutritionist Suzie Sawyer shares her top tips for lasting wellness.

Load up on fruits and veggies

It seems like the shelves have been stripped bare of dried goods, such as pasta and rice, but fruits and vegetables are hopefully still available, certainly in lots of areas. Also, don’t forget the corner shops and local farmer’s shops which still seem to be well-stocked.

Protecting the immune system is the most important thing you can do right now and there’s a variety of ways you can really help yourself and your family. Fruit and vegetables are some of the richest sources of immune-boosting vitamin C, a great anti-viral agent. Whilst it’s not going to cure the virus, having strong immunity will put you in better to shape to fight it if you are unlucky enough to succumb.

If you’re used to having pasta-based meals, then why not try more vegetable-based ones? Sweet potato curry or sweet potato vegetable pie (loaded with immune-boosting beta-carotene), roasted veggies with chicken, fish or tofu, cauliflower curry, fajitas with avocado and red peppers – it’s just about getting more creative with your choice of dishes.

If you’re one of the 72% of the population currently not eating the minimum five-a-day of fruits and vegetables, then use this time to eat as many as you can daily. Frozen are just as good as fresh as they’ve generally been frozen quickly after harvest. Make your meals as colourful as possible!

Take a vitamin D supplement

We are all advised by Public Health England to take a vitamin D supplement through the winter months. Never has there been a more important time to be taking a vitamin D supplement; vitamin D is essential for the immune system. And even though some sunshine has appeared, it can never produce enough vitamin D on the skin to be fully effective.

Better still, take a daily multivitamin which includes a minimum of 10 micrograms (ug) of vitamin D: a multivitamin will also help plug any other nutrient deficiencies and further protect the immune system. You can also get some vitamin D from foods; eggs, mushrooms and fish are good sources, plus certain fortified foods such as breakfast cereals.

Sleep and rest well

In these times of heightened anxiety, stress can have a detrimental effect on the immune system. It’s therefore really important to make sure you’re getting sufficient rest and seven or eight hours sleep per night. Lack of sleep suppresses T cells in the immune system, which are needed to fight viruses and infections.

Equally, trying to take some relaxation during the day, can help you to sleep better at night. Try using a calming app, practising meditation, reading a book – whatever you find helpful. Also try to keep to regular bedtimes.

If you’re used to being a social butterfly, clearly everyone’s wings have been clipped for a while. Use the time to cut down on caffeine and alcohol as both will stop the body from sleeping peacefully. If you’re in the situation of being indoors much more, then take the opportunity to re-think your life and try to ditch those foods or activities that are not promoting good health.

Warm yourself from the inside

It’s crucially important to keep the body hydrated to protect vital organs and make your internal environment more difficult for viruses to enter.

Additionally, if you’re dehydrated, your brain is going to feel foggy, concentration will be poor and energy levels low. The body really likes warm drinks (about blood temperature). Start the day with some warm lemon water to flush through the liver. You can also sip this with some immune-boosting ginger throughout the day.

There’s a myriad of herbal teas which also boost immunity; echinacea, peppermint, red bush, green, rosehip and turmeric. Have one on the go throughout the day. Soups containing loads of vegetables are also great immune boosters; chicken broth is thought to help fight viruses. If you can boil up the bones to make a chicken stock first, even better!

Get some exercise

This is more difficult now with formal exercising venues, as well as public parks, largely being closed. However, even if it’s a stroll around the block, getting some fresh air (away from other people) is great for the immune system. However excessive exercise actually depletes immunity, so for some perhaps an enforced ‘slow-down’ may be good. Don’t overdo it.

Get creative with some kind of exercise routine. Running up and down stairs, press-ups, core exercise, squats and lunges can all be carried out at home. Yoga, Pilates and other stretching exercises only require a mat: there are plenty of free videos online to follow in order to keep motivated.

Most importantly, try to stay positive. This is a phase in time that will pass. However, the more you can do to keep yourself healthy the better you’ll come out the other side.

Stay well.

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Eat well: five ways to overhaul your diet

March 23, 2020March 20, 2020 / feelaliveuk / Leave a comment

We can all get ‘stuck in a rut’ with our diet at times. Maybe you have run out of ideas as to what to eat or get confused as to what’s good and what’s not. Or perhaps you are struggling to get your normal food items during the current situation.

This may be the time to try some new foods or mix it up and try some different meal ideas and recipes.

Clinical nutritionist, Suzie Sawyer, shares her five top tips for overhauling your diet for maximum health benefits.

Add some mood-boosting foods

During these rather glum times with everyone feeling low in mood, give yourself a turbo-charge with these foods to help put a smile on your face. First-up is salmon; oily fish is loaded with mood-boosting omega-3 fats. Plus, it’s so easy to cook. The simplest way is baked in the oven with some lemon juice and chopped chives or tarragon.

Bananas are high in vitamin B6, needed to produce brain neurotransmitters. Why not added some chopped bananas to your morning cereal or porridge or eat as a mid-morning snack?

Treat yourself to some dark chocolate. It contains tryptophan – an amino acid which produces our happy hormone, serotonin. There’s much research to suggest that people who eat dark chocolate suffer fewer depressive symptoms. You can officially now eat dark chocolate guilt-free!

Look after your liver

Liver health is key to feeling happy or sad; if your liver is sluggish, then you can feel ‘down in the dumps’. Vitamin C-rich foods such as grapefruit, lemons, limes and oranges are all liver-friendly.

Additionally, berry fruits and green foods such as leafy vegetables as well as green algae, including chlorella, really aid good liver detoxification. Why not whizz up a morning smoothie and throw in as much as you can, plus include some powdered chlorella and hemp protein to power-up your morning?

Eat enough protein

People often think about carbohydrates for energy, but protein is equally as important. Crucially, protein is needed for good immune-system function, especially key right now. Make sure you’re eating some protein at each meal, whether from animal or vegetable sources.

Fish, poultry, eggs, dairy, meat, offal, soya, beans, legumes ……. there’s so much choice. Plus, grains contain some protein; quinoa is especially protein rich. However, whilst pasta does contain some protein, if you’re making a dish with just a tomato-based source and nothing else, then it’s best to add some other protein source. Protein also keeps you feeling fuller for longer, so you’ll not be looking for snacks during the day.

Keep your immune system in good shape

We know protein is essential for a good immune system. However, there are other nutrients equally as important. Vitamin A, Vitamin D, Vitamin C and the mineral zinc are top of the list.

Red, yellow and orange-coloured fruits and vegetables are rich in beta-carotene which the body turns into vitamin A as needed, so carrots, sweet potatoes and peppers are your best friends right now. The most useful source of vitamin D is from sunlight, which is sadly lacking at the moment, so ensure you’re supplementing daily to keep your immune system in good shape.

Vitamin C is found in most fruits and vegetables so check your plate at every mealtime to ensure you’re eating part of a rainbow. Plus, zinc is found in seafood, whole grains, eggs and red meat so keep a check on how much you’ve got in your diet. Its advisable to be supplementing with a good multivitamin and mineral as it’s especially important to plug any nutrient gaps.

Keep it simple

Overhauling your diet doesn’t need to be over-complicated. Sometimes just taking simple steps can make a whole difference. For example, one of the best investments you can ever make is to buy a slow cooker. You can literally throw everything in at the start of your day and you’ll have a delicious meal by dinner time, with very little effort. All the nutrients are retained because it’s cooked in the same pot.

Stir-fries, one pot meals, and simple pasta meals take very little time. Try to have some frozen fruits and vegetables in the freezer – their nutrient content is great – so you’ll never be without your rainbow!

So, with a few simple dietary changes, you can really boost your energy, immunity and overall health during the coming weeks and months.

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

How to practise Self-Love this February

February 14, 2019February 13, 2019 / feelaliveuk / Leave a comment

Valentine’s Day and the month of love is upon us. And whilst it’s often a time when we think about how best to treat our loved ones, we shouldn’t forget about the greatest love of all – the love we should have and show to ourselves.

Practicing self-love and self-care has wonderfully positive effects on health.

Clinical Nutritionist, Suzie Sawyer, shares her five favourite ways of practicing nutritional and lifestyle self-love.

Sleep like a baby

As we know, babies always prioritise their sleep. It’s just their exhausted parents that don’t manage to do this! However, why not go back to when you were a baby? With a very high percentage of the population suffering from sleep deprivation, make sure that getting a good night’s sleep is a priority and at the top of your self-love list.

Adopt a ‘baby’ routine. Turn off all electronic devices at least two hours before bedtime; blue light disrupts sleep and brain chemistry. Eat your last meal around 7 pm at night so you’re not bloated when you go to bed. Have a small tryptophan-rich snack half hour before bedtime to promote the body’s natural release of the sleep hormone, melatonin: try oat cakes, a banana, some nuts or yoghurt.

Have a warm bath, grab a good book and spray some lavender on your pillow. If sleep is a real problem, then try taking some herbal relief such as valerian which will help. You and your body will love the benefits you gain from sleeping soundly.

Eat dark chocolate

Valentine’s Day would not be complete without chocolate and what better news that it can actually be healthy! Cocoa is super-healthy; it’s packed with antioxidant-rich polyphenols that help reduce blood pressure, prevent serious degenerative diseases and keep the brain sharp.

It is the other ingredients that manufacturers use in chocolate products that make them unhealthy, packed with sugar and fat-laden. So look to buy chocolate made from at least 80/85% cocoa solids. Chocolate is the food of love, so make sure you give your body what it deserves!

Eat mindfully

This may be a well-quoted phrase but it’s a really important part of your self-love programme. Most importantly, eating food on the run and in a rushed state means the body can’t digest it properly, leading to bloating. When the body is in the fight or flight mode (during the stress response), blood flow is moved away from the digestive organs and sent to muscles which also doesn’t help digestion.

One of the most important things about eating mindfully is to eat lunch away from your desk and really appreciate every mouthful. Many afternoon digestive issues have been solved by taking a complete break from emails (and social media) and really enjoying a meal.

Have lots of vitamin C

If you’re not feeling great about yourself and want some self-love, then freshening up your complexion can really help. Vitamin C is key in keeping skin looking young, fresh and wrinkle-free. This is partly due to its key role in the production of collagen, the body’s main structural protein.

As vitamin C is easily lost during storage, preparation and cooking of food, then you should be aiming to eat around seven portions of fruit and veg daily (aim for 80%/20% Vegetables to fruit to avoid too much sugar). However, it’s certainly worth also including a vitamin C supplement every day in order to maximise its activity and get working on your skin from the inside out.

Get your B’s

That’s B vitamins! There are eight of them and they all work together. Most importantly, they’re essential for keeping your nervous system running smoothly, balancing your mood and increasing energy levels – all key ingredients for making sure you ‘feel the love’.

Foods such as eggs, salmon, nuts, oats, bananas, spinach and broccoli (plus many more) are all rich sources of B Vitamins. B-vitamins are water-soluble so easily excreted from the body. If you’re feeling low and lacking in motivation, then it is really worth looking at your diet to see what’s lacking. Low vitamin B12 is often implicated in cases of depression and is only found in animal produce, so supplements may well be needed.

So enjoy the month of (self) love and don’t forget about YOU in the process.

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

Delicious asparagus sprinkled with Parmesan

Easter pancakes for all the family

Chocolate

Cruciferous vegetables

You can have turkey at Easter too!

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Buy local

Go for seasonal colour

Love your plants

Be sustainable

Eat as nature intended

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Go natural

Clean up your diet

Include quercetin

Dampen the fire

Add some magnesium

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Manage your allergies

Go easy on the sun

Put something different in your picnic basket

Cycle your way around the park

Walking for enjoyment

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Mealtime ease

Create a rainbow

Skincare nutrients

Clear your mind

Detox your life

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Walk if you can

Create an ‘at-home’ circuit

Look after your good bacteria

Sleep well

Plan and enjoy your meals

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Load up on fruits and veggies

Take a vitamin D supplement

Sleep and rest well

Warm yourself from the inside

Get some exercise

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Add some mood-boosting foods

Look after your liver

Eat enough protein

Keep your immune system in good shape

Keep it simple

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Sleep like a baby

Eat dark chocolate

Eat mindfully

Have lots of vitamin C

Get your B’s

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