Five of the best foods to support your gut health

April 3, 2024 / feelaliveuk / Leave a comment

shutterstock_408930358 happy tummy stomach July16

A happy tummy equals a happy life! We all know that if everything is working well with our digestive systems, we feel much better overall. From a nutritional perspective, we always refer to the gut as the second brain, such is its importance in overall health and wellness.

There are a wide range of foods that can help keep our digestive systems in good working order. Clinical Nutritionist Suzie Sawyer shares her five favourites.

Suzie HFMA V4

Natural yoghurt

Natural live yoghurt is a great source of probiotics. Probiotics, or friendly bacteria as they are often known, are the microbes that live inside the gut and nourish the whole body. So much of what goes on in the body is influenced by the gut bacteria. Indeed, they are absolutely essential for the gut to function correctly and for the digestive system to move as it should.

A bowl of natural yoghurt on a wooden background

The gut bacteria also help protect the gut from invading and unwanted bacteria, so they work as a great defence mechanism. They are also essential for a healthy immune system, for the brain, skin, and liver, to name but a few. Why not add a couple of tablespoons of natural yoghurt to your morning cereal, or bowl of fresh fruit? It can also be used in a wide range of dishes – it makes a good substitute for cream.

Bananas

Just like any living organism, the good bacteria inside us needs feeding too. And bananas are filled with prebiotic fibres that do just that. Essentially, prebiotics are non-digestible foods that stimulate the production of beneficial probiotics: they are its lifeblood.

Whole bananas and diced banana

Bananas are not only an easily transportable snack, but they’re also rich in vitamin B6, needed for energy production, and potassium, great for the heart. Their natural fibre will also help to keep everything regular too!

Garlic

This amazing plant has many claims to fame when it comes to gut health. Not only does it work as a prebiotic, feeding the beneficial bacteria, but it has wonderful antimicrobial and antibacterial properties. This means it can help see off any unwanted bacteria and yeast too. If you eat it regularly (or take it in supplement form) prior to a foreign trip, it can also help prevent traveller’s diarrhoea.

A basket with whole cloves of garlic

If that wasn’t enough, garlic is also great for heart, helping reduce blood pressure and keeping blood free flowing. Garlic can be added to many dishes, also enhancing their taste.

Miso

Made from fermented soya beans, miso tends to be used in sauces and marinades. However, miso does make a great soup too.

shutterstock_515995567 miso soup Sept17

Fermented soya is a staple food in many eastern cultures where they seem to have better gut health. The key is the fermentation process as this activates many beneficial processes within the gut.

As another bonus, fermented soya products, including miso, are widely eaten by Japanese women, who have lower rates of breast cancer than in western cultures. This may be partly down to the isoflavones within the soya produce that helps balance oestrogen levels.

Olive oil

Whilst it’s not recommended to consume litres of olive oil, using it regularly in cooking and pouring over salads and vegetables is to be recommended.

shutterstock_159845954 olive oil June15

Olive oil is rich in polyphenols, plant compounds that deliver so much love to the gut and overall health too. Polyphenols feed the good gut bacteria but also provide an array of antioxidants which help protect the whole body from nasty degenerative diseases.

Research has found that olive oil may reduce inflammation in the gut, which also helps with bloating and improving digestion generally.

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Nutritional support for a healthy heart

February 5, 2024 / feelaliveuk / Leave a comment

Organic,Raw,Rolled,Oats,In,Heart,Shape

The heart beats around 70 or 80 times per minute which is pretty impressive: it’s clearly an amazing organ. Indeed, we probably don’t really think much about it unless something goes wrong. But what if you could help better protect it and show it some love with food?

Clinical Nutritionist Suzie Sawyer shares her three top nutrients and botanicals to help support yours this National Heart Month.

Suzie HFMA V4

Magnesium

Magnesium is the fourth most abundant nutrient in the body and is needed for over 300 different enzyme reactions. This means there’s very little that goes on in the body that doesn’t need magnesium.

When it comes to heart health, magnesium is essential for regulating the heartbeat. It’s also needed for regulating blood pressure. It is possible to bring elevated blood pressure into line, by eating more magnesium-rich foods and often taking a supplement of magnesium in the taurate form.

A range of foods containing magnesium

Essentially, magnesium is rich in whole foods such as whole grains (oats, brown rice and buckwheat are great), leafy green vegetables, avocados and nuts and seeds. However, the best news of all is that it’s rich in dark chocolate (not the processed milk variety) – and what’s not to love about that?

Garlic

When it comes to anything to do with health, nature always knows best. It provides everything that the body needs and herbs deliver a wealth of health benefits.

Most botanicals and herbal ingredients have plenty of strings to their bow, and garlic is no exception. Research conducted over many years on garlic has shown that it helps regulate blood pressure, it keeps blood flowing freely so can help prevent blood clots, is a powerful antioxidant and can reduce cholesterol levels. Interestingly, all plants provide antioxidants to us because they also utilise these powers to protect themselves. Nature literally thinks of everything.

shutterstock_552242461 garlic Aug17

It is worth adding garlic to as many dishes as possible and it certainly adds amazing flavour. Garlic is great in stir fries, soups, curries, Bolognese, and vegetable sides such as buttered spinach or broccoli. Indeed, there are not many savoury dishes that wouldn’t benefit. And the best news of all is that your heart is really going to benefit. Garlic is also a great anti-viral and anti-microbial so it’s also going to help ramp up the immune system and prevent any unwanted invaders in the gut.

Vitamin C

Every cell in the body needs vitamin C, therefore it’s important for the heart. Vitamin C is one of our most powerful antioxidant vitamins which means it helps protect the heart from internal and external toxins.

When it comes to heart health, one of vitamin C’s most important attributes is that it helps to protect arteries from damage. It’s essential for the blood running through the arteries to be free flowing. However, sugars, excess fat and toxins may encourage plaque deposits in the arteries, which can harden and potentially cause clots. Vitamin C helps to protect the artery wall and keeps blood thin. Obviously, its work is going to be severely challenged if your diet is loaded with saturated fats (found in meats and butter), or trans fats (found in margarines and processed biscuits and cakes). But if you work alongside vitamin C, positive results can certainly be achieved.

shutterstock_362885486 vitamin C Jan17

When it comes to getting sufficient vitamin C, I always talk about eating a rainbow diet. There are many reasons for this but essentially, fruits and vegetables are rich sources of vitamin C, so make sure every plate of food is as colourful as possible. Count how many different colours you eat in a day.

There’s no doubt that if you look after your heart today, it will keep beating for many years to come.

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Three soups to help support your immunity

January 24, 2022January 21, 2022 / feelaliveuk / Leave a comment

A range of bowls of soup

There’s so much being talked about in terms of immunity currently, and for obvious reasons. The immune system needs to be fully supported at this time of year and especially right now. Whilst it’s never ‘one thing’ that cures all, taking a combined approach is always best.

What we put into our body nutritionally is very important. Enjoying an immune-boosting soup is an easy, delicious, and effective way of protecting the body against unwanted invaders.

Clinical Nutritionist Suzie Sawyer shares her three favourite soups to help support your immunity.

The rooted soup

Push back against the same old recipes for chicken broth soup and get the body rooted where it loves to be! All root vegetables are in season right now and this is no coincidence. Nature knows what the body needs and provides it at the right time of year.

Root vegetables including turnips, carrots, potatoes, sweet potatoes, kale, parsnips, and onions all work really well in soups. You can blend them as much as you like, either to create a smooth texture or enjoy as a thicker broth.

A bowl of warming butternut squash soup

Root vegetables are a great source of energising B-vitamins, immune-boosting vitamin C and beta-carotene as well as a range of other antioxidants to help protect the body. You don’t need to over think what you put into the mix with this soup as all the vegetables work superbly together. And if you haven’t got them all in the larder, that’s no problem either; just use what’s to hand. Spice them up with other roots such as garlic and ginger to really super-charge the immune boost.

The detox soup

Whilst the body has its own, very effective methods, of detoxifying, if the remnants of Christmas over-indulgence are still putting extra stress on the body, then the immune system may be under more threat. Helping the body to detoxify is going to be really beneficial right now.

A bowl of watercress soup

Foods that encourage liver detoxification include broccoli, garlic, turmeric, and onions. These ingredients work really well in a soup – you can also add celery which is a natural diuretic. Additionally, carrots are loaded with beta-carotene which is turned into immune-boosting vitamin A within the body.

You’ve got the perfect range of ingredients; you just need to boil them up with some vegetable stock and add seasoning.

The East meets West soup

Coconut milk is a staple ingredient in many eastern cultures. It’s generally well-tolerated by all digestive systems and contains plenty of compounds that help to naturally cleanse the body. A coconut curry soup is great for supporting detoxification but also contains many warming spices to naturally support immunity during the winter months. Furthermore, the super-healthy brassica vegetables, cauliflower and kale play a starring role in this tasty soup.

Leek and potato soup in a bowl

You’ll need onions, garlic, vegetable stock, chopped cauliflower and kale, curry powder, ginger, turmeric, and coriander leaves, plus, of course a can of coconut milk. As with most soups, the ingredients just need to be gently simmered until cooked and then the soup is best blended to bring all the delicious flavours together.

A word about spices

Nature has provided an amazing treasure chest of delicious and warming spices which are especially beneficial to the immune system at this time of year. Why not experiment with their flavours? Cinnamon, turmeric, cumin, paprika, ginger, garlic, coriander, various curry powders, and garam masala all have a place in daily cooking.

CLose up of a pestle and mortar surrounded by herbs and spices

They all provide disease-fighting, blood-sugar balancing, digestion-soothing and internal cleansing benefits, so fill up your store cupboard with dried versions so they’re always available. Also look to use fresh herbs as much as possible. Your body will certainly thank you for it!

So, enjoy these delicious soups and give your immune system a helping hand at the same time.

Stay well.

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Managing your blood pressure: top dietary tips to reduce yours

September 6, 2021September 6, 2021 / feelaliveuk / Leave a comment

Woman having her blood pressure taken

Having raised or high blood pressure can significantly increase our risk factors for cardiovascular problems, especially heart attacks and strokes. However, it can also cause a myriad of other issues and may even affect the eyes.

It’s very important to try to keep blood pressure readings within normal ranges for your age. But thankfully making some diet and lifestyle changes can have a significant effect.

This Know Your Numbers’ week, clinical nutritionist Suzie Sawyer shares her five top tips for reducing blood pressure naturally.

Grab some garlic

Garlic is one of the most effective botanicals for reducing blood pressure. Try to include garlic in your cooking as much as possible; it’s also good to take as a supplement.

shutterstock_552242461 garlic Aug17

Garlic really enhances a wealth of dishes, whether they be veggie sides, fish, meat, beans, pasta, or rice dishes. And green leafy vegetables are also great for helping reduce blood pressure, partly down to their high magnesium content. Why not stir fry spinach, broccoli, or kale with garlic?

Go for salmon

Salmon contains the essential omega-3 fatty acids which are known to help reduce blood pressure. However, not all salmon is created equal! It’s important to try and find wild salmon, which will always look pinker in colour than farmed salmon. This is down to the natural astaxanthin, an alga that the wild salmon naturally feed on, and which is one of the most powerful antioxidants known to man. Hence this will also be helpful for reducing blood pressure.

Brown rice with salmon fillet amd vegetables

The UK Government recommends one to two portions of oily fish per week (which we are generally not achieving as a nation). However, if you have high blood pressure then aim for three to four per week. Sardines, mackerel, and tuna are also good sources of omega-3s. However, smoked salmon is high in salt so probably best avoided, as excess salt can lead to higher blood pressure.

Snack on bananas

Bananas are high in potassium which is needed to keep blood pressure in good balance. Potassium works alongside magnesium and calcium in regulating blood pressure.

Whole bananas and diced banana

The good news is that most fruits and vegetables contain potassium, but bananas, melons, avocados, and apricots are especially helpful. And they can all easily be incorporated into the daily diet in meals or snacks. Smashed avocado on seeded sourdough bread makes one of the best starts to the day!

Eat brown not white

Whole grain foods (often referred to as ‘brown’) are loaded with fibre, unlike their refined ‘white’ counterparts. For example, brown rice retains the outer fibrous husk, whereas it’s been removed in the refining process in white rice. And the same follows for wheat-based pasta.

shutterstock_585346478 whole wheat pasta June17

Importantly, the fibre in whole grains helps reduce blood pressure. We need around 30 grams of fibre per day, which is sadly lacking in the typical Western diet. Whole grain rice, brown basmati rice, quinoa, whole wheat pasta, buckwheat, millet, and oats are the order of the day if you want to keep blood pressure in check.

Avoid processed meats

There are lots of good reasons for keeping intake of bacon, ham, salamis, meat sausages and other processed versions to an absolute minimum. These foods are often high in histamine which can raise blood pressure. Additionally, they are known to raise levels of fats in the blood which will have a negative effect on blood pressure, plus are high in salt, another potential trigger.

Raw,Uncooked,Seabass,Fish,With,Vegetables,,Grains,,Herbs,And,Spices

Instead, try to stick to a more plant-based diet including plenty of whole grains, nuts (especially walnuts) and seeds, fruits and vegetables, legumes with some oily fish. The typical Mediterranean diet is known to be super heart healthy and will help reduce blood pressure.

It’s not just your blood pressure that will benefit from making a few changes; you’re helping to future-proof your health too! Find out more about Know Your Numbers week by visiting the Blood Pressure Uk Website.

Stay well.

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Five foods for a healthy heart

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

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

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

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

Beetroot

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

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

Salmon

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

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

Tomatoes

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

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

Garlic

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

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

Oats

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

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

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

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

Stay well.

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Garlic: the health benefits

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

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

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

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

What is garlic and how does it work?

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

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

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

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

The health benefits of garlic

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

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

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

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

How to use garlic in your daily dishes

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

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

Stay well.

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Three of the healthiest soups you can make this winter

December 16, 2019December 13, 2019 / feelaliveuk / Leave a comment

The combination of cold, damp weather and many seasonal bugs flying around makes us feel the need to serve up some deliciously tasty, healthy and warming soups.

There are plenty of souper (!) ingredients you can add to really give your health and nutrition a boost.

Clinical nutritionist Suzie Sawyer shares her top three recipes for some of the healthiest soups around!

Chicken broth for immunity

The immune system is under pressure at this time of year but chicken broth can really help protect the body from colds and flu that are so prevalent right now.

Primarily, the immune system needs plenty of quality protein; immunoglobulins and antibodies that form a large part of the immune system are protein based. Plus, various research studies have shown that chicken soup uprates the production of infection-fighting white blood cells, called neutrophils.

The main ingredients for this recipe, are, of course, chicken, plus sweet potatoes, carrots, parsnips, celery, parsley, onions and some salt and pepper for seasoning. Sweet potatoes and carrots are loaded with Vitamin C and beta-carotene that’s converted into immune-boosting vitamin A as needed. Parsley is great for liver detoxification. Onions contain quercetin which is a natural anti histamine which can help fight off the sneezes, and garlic contains plenty of immune-boosting compounds.

One of the best reasons for making chicken broth is that it’s so simple. The healthiest way of cooking it is to boil up the bones from a cooked chicken for the stock base. You will then benefit from the collagen and minerals stored in the bones as well as enjoying a tastier stock. Simply fry off the vegetables and add everything to the pot. It’s also a recipe that can be put into the slow cooker in the morning and it will be ready for later in the day.

Boost your energy with bean soup

At this busy time of year, we need as much energy as possible! This is where a chunky mixed bean soup can really boost energy levels. Beans are high in energy-boosting B vitamins and protein. For an additional boost add some black beans. They are packed with antioxidants which support the immune system.

The easiest way of cooking mixed bean soup is to use a couple of tins of mixed beans and add plenty of seasoning and flavours. Think onions, carrots, celery, garlic and cumin. These are a great combination, adding additional nutrients and flavour, and are all foods that are plentiful at this time of year. Whilst cumin really adds some zest to the soup, it’s also a great spice for the immune system and also helps digestion.

This hearty soup makes a really good lunch time dish as it will boost energy levels throughout the afternoon, and will help avoid the 3 pm dip. Beans are low on the glycaemic index as well which means they deliver energy in a slow and sustained way – exactly what we need!

Soothe digestion with broccoli soup

Rich, festive food and maybe a few too many glasses of your favourite tipple at this time of year can often leave the digestion feeling slightly jaded. Foods high in saturated fats or sugar-laden cakes and pastries cause inflammation throughout the digestive tract and can also makes digestion sluggish, leading to constipation.

Broccoli really is a super food and has amazing anti-inflammatory properties. It is also high in fibre, so it helps keep everything moving through the digestive tract.

Broccoli soup couldn’t be easier to prepare and needs just a few ingredients; garlic, chicken stock, olive oil and of course, broccoli are all that’s required. Garlic has so many health benefits which is the reason it’s been used medicinally for thousands of years. It’s also high in antioxidants which means it will help dampen down any inflammation within the digestive tract.

Simply fry the garlic, add the broccoli and stock and cook until really soft. This soup is definitely best put through the blender to make a thick, warming and most importantly, soothing soup.

So why not treat yourself to some health-boosting delicious soups this season – they’ll also make a great lunch for a big family this Christmas.

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Christmas food planning: top ideas for healthy sides and snacks

November 25, 2019November 25, 2019 / feelaliveuk / Leave a comment

We hardly need reminding that there’s just one month to go until the big day! There’s always so much to do, not least when it comes to food planning.

However, it’s not too late to conjure up some healthy snack ideas and side dishes for your Christmas meal.

Clinical nutritionist Suzie Sawyer offers five deliciously healthy suggestions.

Keep your blood pressure low with cauliflower cheese and walnuts

A traditional Christmas meal is probably one of the most stressful anyone will ever have to cook! There’s huge expectation and excitement around it, plus trying to have each dish ready for the same time is not easy.

Cauliflower cheese as a vegetable side is always popular, but why not add a healthy twist with some chopped walnuts scattered over the top. Walnuts are rich in omega-3 fats and have been found to help reduce blood pressure. Plus, cauliflower is a member of the super-healthy brassica family, and is packed with energising B vitamins, fibre and the mineral magnesium. This dish can also be made and cooked ahead – just put under the grill at the last minute to heat through.

Get your circulation flowing with gingered sprouts

No Christmas meal is complete without sprouts! Whether you love ‘em or hate ‘em, there’s no denying they are quintessentially Christmas. Many people have a gene which makes sprouts taste bitter. Therefore, why not mask that flavour by adding some ginger and orange?

Sprouts are hugely healthy, containing plenty of vitamins and minerals. However, they also aid liver detoxification, which might be helpful around Christmas time.

With this vegetable side simply cook the Brussels lightly for about 5 minutes and then toss them in crushed ginger, soy sauce and a little orange juice. Ginger is a wonderfully warming spice which helps blood circulation around the body, delivering nutrients where they’re most needed. None of your guests need to complain about the bitter taste of sprouts again!

Boost your immunity with Santa on a stick

It’s not the usual way we visualise Santa! However, for the younger guests (and slightly older too!) why not offer banana and strawberries in the shape of Santa?

Many people find Christmas pudding far too rich so what better as a healthy and super-easy alternative? Bananas are always popular and are loaded with heart-healthy potassium. Plus, strawberries contain some of the highest amounts of immune-boosting vitamin C of all fruits.

Simply find some long sticks, halve a strawberry for his hat, add three slices of bananas for the body, and add some chocolate drop eyes and buttons as you see fit. It will certainly bring a smile to everyone’s face and provide a healthy dessert option.

Spice up your greens

Kale often gets overlooked when planning the Christmas meal as it can taste quite bland. Plus, if not cooked properly, the leaves are tough to eat. However, why not spice up your kale with some garlic and sesame seeds? Garlic is great for keeping blood pressure in check and sesame seeds are full of bone-loving calcium. Kale, of course is another member of the brassica family and is loaded with anti-aging antioxidants; very helpful during the stressful Christmas period.

Make sure you blanch the kale for about three minutes and then stir fry it with crushed garlic and sesame seeds.

Turbo-charge your day with maca

The herb, maca, is often referred to as natural caffeine. This is because it will certainly provide a boost of energy without the side effects of caffeine. Maca also has many other health benefits including helping to balance hormones, boosting libido and managing the stress response.

You can make a delicious maca shot by using almond or coconut milk (700 ml of either), blended with six dessert spoons of Maca Powder. It will certainly stop your guests from falling asleep after lunch!

So, enjoy creating a range of healthy and delicious sides and snacks this festive season.

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Look after your heart: top nutrition and lifestyle tips

September 26, 2019September 20, 2019 / feelaliveuk / Leave a comment

On average your heart beats around 70 times every minute of every day. It’s an incredible organ, one which many of us take for granted, which is one of the reasons heart disease is so common in the UK.

The four main risk factors of heart disease are tobacco use, an unhealthy diet, physical inactivity and excess alcohol. Fortunately, if the heart is properly fed, loved and exercised, it will hopefully keep on beating and last you a lifetime.

Clinical nutritionist Suzie Sawyer shares her top tips for a healthy heart.

Increase your fish intake

Foods containing saturated fats needs to be reduced or eliminated; think red meat, butter, cheese, cakes and pastries. Additionally, too many meals containing fried foods should be avoided. However, in their place should feature oily fish such as mackerel, sardines and salmon and these ideally need to be included at least two to three times per week.

Oily fish contains omega 3 fatty acids which help to thin the blood and reduce blood pressure. If you’re vegetarian or don’t like fish then take a supplement containing flaxseeds, which are also high in omega 3’s.

Grab some polyphenols

Polyphenols are compounds naturally found in plant foods that have amazing health benefits, especially for the heart. There are a whole range of foods containing various types of polyphenols. Load up on colourful fruits and vegetables, green and black tea, dark chocolate and red wine (in moderation!).

One of the biggest issues for the arteries is that fatty deposits can develop on them, and these deposits become hardened – hence the common disease, arteriosclerosis. However, much of this damage can be avoided or reduced by including antioxidants found in polyphenols in the diet.

This reflects the recommendation to increase your intake of fruits and vegetables. They’re also high in vitamin C, one of the most powerful antioxidants which can help prevent artery damage. Fruits and vegetables are also rich in calcium, magnesium and potassium which help to relax the artery wall, therefore reducing blood pressure and other heart-related risk factors. Try to eat a rainbow diet, meaning as much colour variety on your plate as possible.

Spice it up

Including garlic in your diet often (and as much as your friends and family can bear!) is a great idea. It’s also possible to take a supplement containing garlic which is standardised for alliin, the main form of allicin, which is the active compound in garlic. It has shown remarkable blood-thinning properties as well as the ability to reduce blood pressure.

Garlic is also super-easy to include in so many dishes; think stir fries, soups, vegetable sides, curries and one-pot recipes.

Turmeric is another heart-loving spice that works in a variety of ways to keep it healthy. Turmeric helps reduce high blood pressure because it relieves pressure on the artery walls but also prevents dangerous plaque build-up on the arteries which causes blood clots and strokes.

It can be used in so many different dishes, both savoury and sweet. Great choices are in a marinade with Indian lamb chops or in pancake served with fresh fruit and natural yoghurt. Try turmeric in a curried chicken dish or sprinkled over butternut squash and roasted in the oven. There are endless possibilities!

Scrap the sugar

Sugar can often be disguised in dishes as dextrose or corn syrup, but all sugar is treated by the body in the same way. Many sugary foods, such as biscuits, cakes, cereal bars and margarines, also contain trans fats. These are chemically altered fats which are a cheap form of fat used for taste and ‘spreadability’, in the case of margarines. Unfortunately, the body cannot process these ‘alien’ substances and they also stop the metabolism of healthy omega-3 fats needed for blood thinning and maintaining a healthy heart.

The key message is to ditch the junk and try to eat as cleanly as possible. The less sugar you eat, the less cravings you’ll have.

Move more

It’s an unequivocal fact that exercise helps prevent heart disease. After all, the heart is a muscle just like any other in the body and needs to be exercised. Ideally, you need to raise the heart rate for at least 30 minutes five times per week, and that’s perfectly achievable through brisk walking.

It’s a question of making time. Exercise needs to be prioritised and put into the diary just like any appointment – it that’s important to your future health.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Self-care: it’s all about you!

September 16, 2019September 13, 2019 / feelaliveuk / Leave a comment

It’s National Spa Week, reminding us that we need to take time out to care for ourselves. We often spend so much time ‘giving’ to everyone else – children, parents, friends and work colleagues – that we don’t make enough time for ourselves.

Self-care is essential to support our physical and mental wellbeing and there are lots of ways you can improve your diet to help you have a healthier lifestyle.

Clinical nutritionist Suzie Sawyer shares some great ways in which you can take better care of you.

Make your diet more colourful

What you put into your body is the cornerstone of life. How you look and feel is primarily governed by what’s within, meaning your nutrient intake. The body requires around 45 different nutrients daily (including water), so each mealtime needs to count.

The more colour you have on your plate, the more nutrients you’ll be taking in without even thinking about it. For example, a dinner plate that contains poached salmon, roasted red peppers and asparagus, mashed sweet potato and a portion of broccoli really embraces this concept.

It’s the beautiful dark, rich colours in foods, especially in fruits and vegetables, that really pack a nutrient punch, so have some fun with creating your colourful plate.

Also remember that sugar, in all its forms, has no nutritional value and can even prevent absorption of certain nutrients, so really watch your ‘empty’ calorie intake. Plus, you might appreciate the instant sugar rush and feel energised at the time but overall, you’ll feel more sluggish and not very spa vitalised!

Prepare for the next few months

Whilst we can often feel down as the colder weather and shorter days approach, autumn can be a magical time in the great outdoors; autumn colours are truly beautiful. If you can get out for some longer walks in the countryside, this can be a great stressbuster plus you can literally lose yourself in the colour spectacle.

Changing seasons can unfortunately herald the start of the ‘bug’ season. However, taking good care of your yourself can also help prevent their onset. Cleaning up your diet is important. Plus, poor sleep and over-indulgence in alcohol or too many late-night parties will deplete the immune system, so do pace yourself.

Tap into Mother Nature’s little helpers in the form of immune-boosting herbs and spices. Make your own ginger tea with lemon every day, using fresh squeezed ginger root. Other great immune-boosting ideas include adding cinnamon to your morning porridge or cereal and using plenty of garlic in your cooking (stir fries are quick and easy). Try adding fresh rosemary to your roasted veggies or roasted sweet potato wedges and sprinkling turmeric over as much as you can (even scrambled eggs taste great with some added spice).

Using shitake mushrooms rather than button ones will give you a real immune-boost (they also contain some vitamin D) and drinking two or three cups of green tea each day provides you with a range of antioxidants. These few simple changes will protect and invigorate you over the coming months.

Take time to breathe

This means literally and metaphorically. When you’re stressed and racing around at 100 miles an hour, the body can quickly feel depleted of energy. Deep breathing exercises can bring instant relaxation. Even just lying on your bed or in a quiet place and breathing in for five seconds, holding the breath for seven seconds and exhaling for eleven seconds, a few times, can bring peace and relaxation to the body. Try this a few times and just enjoy the feeling. It will also help you to sleep if you’re struggling or will calm the body and mind during the day when life is too frenetic.

Taking time to breathe also means stepping back sometimes. When you’re in the fast lane all the time, the mind and body can become overwhelmed. This can cause anxiety, restless sleep, poor concentration and low mood. Whether it’s taking a 20-minute walk away from your desk at lunchtime or after dinner, doing a yoga or Pilates class or reading a book, try to book some ‘you’ time in every day. Try to recognise the signs of feeling overwhelmed in yourself and take time out, whether that’s a short break or a holiday.

So take a step back this week and decide how to create the ‘spa’ me time we all need to promote self-care.

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

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Increase your fish intake

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Take time to breathe

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