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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The importance of fruits and vegetables: how to eat more every day

May 10, 2021May 7, 2021 / feelaliveuk / Leave a comment

A range of fruits and vegetables

We all know that fruits and vegetables are vitally important to include in the daily diet. There are many great reasons for this but primarily they are some of the most nutrient dense foods on the planet, so it makes sense to eat them as often as possible.

Unfortunately, we know from the National Diet and Nutrition Surveys (NDNS) that only around 27% of the UK population are managing even the basic minimum of five portions per day. However, there are some easy ways of getting more into your diet.

Clinical nutritionist Suzie Sawyer shares her top tips for including fruits and vegetables at every mealtime.

Boost your Breakfast

We all want to feel energised at the beginning of the day and having the right fuel can really help set you on a good path. It’s important to include protein at breakfast time to get blood sugar and energy levels in good balance throughout the day. However, a jump start of more energy is always welcomed!

Spinach and mushroom om

How about cooking up a delicious spinach omelette with grilled mushrooms and tomatoes? This meal is super-charged because spinach is rich in both energising B vitamins and iron. Plus, mushrooms contain some immune-boosting vitamin D (although supplementation is still needed) and tomatoes are rich in antioxidants so help shield the body from damaging free radicals.

A green smoothie

However, if you prefer a fruitier start to the day, you can still enjoy the health benefits from spinach but in a delicious green banana smoothie. Bananas are loaded with energising vitamin B6 and why not add some ginger and mango which are both great for the immune system. Coconut water is high in potassium which is great for the heart and you can even throw in a few kale leaves for an additional nutrient burst.

Load up at lunch time

When we’re busy, on the run or in and out of zoom or team meetings, lunch can sometimes get forgotten. We should always remember that each meal is a time for re-fuelling and getting valuable nutrients into the body. If we miss a meal, we miss out big time!

Brown rice with salmon fillet amd vegetables

Lunch does not need to be complicated and time-consuming to prepare it just needs to be colourful. How about poaching a piece of salmon the night before and putting it into a colourful salad? Whilst salad vegetables are high in water, so not always the highest in nutrients, if you include an avocado, you’ll not only feel fuller for longer, you’ll be getting the benefits of Vitamin E for your skin and immune system.

Quinoa salad with roasted vegetables

Alternatively, you can cook up some quinoa the day before and again add loads of salad vegetables or pre-roasted veggies of your choice to the mix. The more colour you include, the greater the amount of plant antioxidants which help support immunity, protect the body against disease and keep us looking young and fresh.

Dive in at Dinner

There’s been an enormous upsurge in people ordering in meals from fast food apps during lockdown. Unfortunately, we know from statistical data that this has also led to a prevalence of nutrient deficiencies, which can make us more prone to illness.

Salmon stir fry

A take-away or delivery meal is no bad thing occasionally, but nothing beats home-cooked food for the wealth of nutrients it provides. And it doesn’t need to be complicated either! Plan a stir fry which includes chopped peppers, onion, carrots, baby sweetcorn, chopped broccoli and mange tout. Add flavourings such as soy sauce, coriander, and sweet chilli sauce and a protein source of choice for a quick, colourful and super nutritious dinner.

shutterstock_245873155-cruciferous-vegetables-jan17

Each fruit or vegetable brings a wealth of nutrients to the table: variety is key, and the body gets a balanced spread. In terms of vegetables, the cruciferous vegetables (think broccoli, cauliflower, brussels sprouts and pak choi) are extremely nutrient dense, and especially rich in magnesium which we know to be deficient in the average diet. Magnesium is essential for so many bodily processes including for hormone balancing, and good nerve and brain function. Cruciferous vegetables are also rich in fibre which helps to keep the bowels working smoothly.

And if vegetables really aren’t your bag, then they can always be ‘disguised’ in dishes such as spaghetti bolognaise, pasta sauces, curries and other spicy dishes.

So, try to include as many fruits and vegetables in your daily diet as possible – your body will definitely thank you for it.

Stay well.

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Autumn nutrition: what to eat right now

October 26, 2020October 26, 2020 / feelaliveuk / Leave a comment

The onset of Autumn generally conjures up thoughts of cosy evenings by the fire or wrapping up a little warmer.

When the weather gets colder, the body craves and needs warming foods to keep it optimally fuelled and able to ward off colds and infections.

Clinical nutritionist, Suzie Sawyer, serves up her five top foods to keep body and mind healthy and robust this Autumn.

Root vegetables

Top of the list must be root vegetables. They are what your body craves when it needs nourishing support. Swedes, carrots, sweet potatoes, turnips and parsnips are perfect for Autumn eating.

Not only are they high in vitamin C to support the immune system, they all contain specific compounds called indoles and isothiocyanates which are really protective against some of our nasty degenerative diseases.

Even better, they all make great ‘comfort’ food, which is perfect for the body right now. Soups, curries and stews can be cooked in bulk and will last a few days. Plus, they all make great and simple vegetable sides. There’s no end of choices but make them a priority when meal planning.

Also try to include members of the cruciferous vegetable family, including cabbage, kale and broccoli.

Ginger

Top of the warming herbs list is ginger. It’s also top of the list of healing ingredients in Ayurvedic medicine. Ginger is a great digestive aid because it stimulates bile production (essential for good digestion), is a powerful anti-inflammatory agent and has anti-bacterial qualities. Even better, you can use it in everything!

Use it to awaken your taste buds and digestion in the morning with some warm water and lemon. This also helps cleanse the liver, so you’ll quickly feel invigorated. Why not make your own fresh ginger tea and drink it throughout the day? And if you’re struggling with headaches down to the amount of time spent in front of screens right now, ginger is also your friend.

Quinoa

Eating whole grains is important for Autumn since the body needs to be well nourished and grounded. Quinoa is technically a seed not a grain, but it matters not when talking about its array of nutrients.

In many ways, quinoa is better than rice because it contains much more protein, so is perfect for vegetarian and vegan diets. It’s also high in trace minerals, including zinc, magnesium and iron, and also fibre. Even better, quinoa is high in antioxidants which help to combat free radicals and in turn supports a healthier you.

Cook up a batch and freeze it: quinoa is great hot or cold with most other foods.

White fish

Autumn is all about finding good life balance and this is also true for the digestive system. It shouldn’t be put under pressure at the moment, hence white fish such as cod, sea bass, sole and haddock are very easy to digest, whilst providing plenty of wholesome nourishment.

Although white fish doesn’t contain all the pizazz of oily fish and the essential omegas, it is very high in protein and low in saturated fat. It will also help keep blood sugar in good balance so energy levels will be sustained.

Even better, it’s really easy and quick to cook; think seabass in a parcel with ginger, spring onions and lemon grass. It’s really delicious and ready in around 15 minutes.

Turmeric

This is a ‘must-have’ in your store cupboard. The health benefits of turmeric just keep growing as new research comes to light. However, it’s a great anti-inflammatory, a powerful antioxidant, a potent liver detoxifier and great immune booster. And it’s so versatile: it can be used in a plethora of dishes.

Raw turmeric is more warming but it’s slightly time-consuming to work with, so ground and dried turmeric is fine and it’s best absorbed when eaten in a dish with black pepper.

Turmeric is an essential Autumn spice; why not try a turmeric latte, on trend right now!

So, give your body what it needs this Autumn and hopefully you’ll stay happy and healthy.

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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How to have a happy and healthy Christmas: top wellness and nutrition tips

December 23, 2019December 19, 2019 / feelaliveuk / Leave a comment

With Christmas just around the corner, and most people still rushing around trying to prepare, it’s no wonder that many of us go down with a nasty bug or cold just as the big day arrives.

It’s an all too common problem and the key to keeping well this Christmas is prevention.

Clinical nutritionist Suzie Sawyer shares her top five tips to keep you feeling happy and healthy this Christmas.

Support your immunity

The immune system takes a battering at this time of year. It’s under threat from a wealth of bugs from crowded, centrally heated spaces with poor ventilation and less access to fresh air. Busy shops, public transport and burning the candle at both ends all take their toll. However, it’s possible to protect yourself against all these nasties.

Even if your usual healthy diet has gone awry during party season, try to make sure you’re taking in as many immune-boosting nutrients as possible. One of the easiest ways of doing this is to make up a juice or smoothie in the morning. Fruits and vegetables are all loaded with vitamin C, beta-carotene and many other immune-boosting antioxidants. Plus you can add ginger, also great for the immune system, to many different juices or smoothie recipes. Beetroot, apple, berries, bananas, avocado, mango, carrot, pear, spinach – the list goes on. Just throw in your favourites, the more the merrier. Even if you only manage this, it will really boost your nutrient levels.

Manage your stress levels

High stress levels can really impact on the immune system and energy levels. This is because high cortisol, the body’s stress hormone, dampens the body’s normal inflammatory response, which is one of the ways the immune system does its job. High cortisol also reduces production of the body’s white blood cells that kill off unwanted invaders.

If you’re feeling wrung out right now, then try taking the herb Rhodiola. It’s known as an adaptogen, meaning it adapts to what’s going on in your body. It can really help calm feelings of stress and anxiety. Take it in the mornings and you’ll get a boost of energy too!

Keep sugar to a minimum

Sugar is the immune system’s enemy. Part of the reason is that high sugar levels stop the body utilising vitamin C (our main immune-boosting nutrient) in the right way. Plus, it stops the body fighting off infections as it should. Sugar is sugar in all its forms will all have a detrimental effect on immunity. This includes honey, artificial sweeteners, natural fruit juices and processed, sugary foods and snacks.

Instead load up on immune-boosting foods (alongside your morning juice or smoothie). Mushrooms, natural yoghurt, whole grains, garlic and chicken soup are all great choices.

Take time for relaxation

It’s amazing how much less stressed you feel when you take even a short time away from everything and enjoy some relaxation. Most importantly, this can have a really positive effect on stress levels, which in turn helps the immune system.

Even 20 minutes each day can make all the difference. There are so many relaxation apps available which you can download or why not just take time out to read a book. Watching TV or looking at your phone just before bed are not conducive to relaxation as they simulate the brain, plus their blue light may prevent you from sleeping well.

Get some fresh air

The wintry weather makes us all huddle indoors, meaning germs are more likely to spread. But breathing fresh air, perhaps taking a brisk walk, can feel wonderfully restorative. Indeed, moderate exercise helps stimulate the immune system.

Even if you must endure some wind and rain, the health benefits will be worth it. If you enjoy walking, there are many groups you can join if you want some company. If you climb a few hills, you’ll be rewarded with some amazing scenery as well; the world looks very different from up high.

So, sail through Christmas and New Year in the best of health with these easy lifestyle tips – enjoy!

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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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Seasonal eating: top autumn picks packed with nutrition

October 23, 2019October 21, 2019 / feelaliveuk / Leave a comment

Whilst we may mourn the loss of longer, lighter days when the clocks go back, there are some distinct advantages when it comes to thinking about autumn foods. Just as the leaves turn red, yellow and golden brown, so the colours of foods change with the seasons.

Eating seasonally also means you are getting the most nutrition from the foods available right now.

Clinical nutritionist, Suzie Sawyer, shares her five favourite foods to include in your diet this season.

Pumpkin

It’s often said that pumpkin is the most popular vegetable at this time of year. Obviously, pumpkin plays a starring role in Halloween festivities, but it’s also a real winner in terms of nutritional benefits.

Pumpkin certainly matches the season with its orange colour signalling it to be rich in carotenoids. These are a group of plant compounds particularly high in antioxidants which help protect the body against disease. One such carotenoid found in pumpkin is zeaxanthin which has a wonderful affinity for the eyes, protecting them against blue light (and we all spend far too long looking at screens these days).

Another carotenoid, beta carotene, is turned into vitamin A in the body as required, which helps support the immune system. This is much needed as we come into the cold and flu season.

Pumpkin is best steamed or roasted and served as a vegetable side, but it can also be made into pumpkin pie. Plus, pumpkin seeds are incredibly nutritious; they are very high in the essential omega-3 fats. Make sure you use them – they’re delicious very lightly roasted.

Ginger

As the weather turns distinctly chilly, the body likes to be fed ‘warming’ foods. The delicious spice ginger delivers so many wonderful health benefits, particularly supporting the immune system.

Ginger is also a natural anti-inflammatory. It can really help ease any stiff, aching joints, which can become more problematic when the weather becomes cold and damp. Additionally, if you’re struggling with headaches, ginger can help provide some relief.

Whilst ginger can be included in so many different recipes, both sweet and savoury, so many health benefits can be gained from using it as a tea. Finely chop some fresh ginger and pour over boiling water and just keep sipping throughout the day. You can also add some lemon to help detoxify the liver at the same time. You’ll certainly help keep the cold outside, as well nasty inside colds, at bay!

Swede

Often confused with turnips, swede (or ‘neeps’ as they’re known in Scotland), make a wonderfully nutritious autumn vegetable choice. Swede is actually part of the cruciferous vegetable family. It’s high in immune-boosting vitamin C, as well as other immune-boosting vitamins such as B6, so it’s certainly great for the change in season.

We can often feel sluggish at this time of year and our digestive systems can also slow down. However, swede helps feed the beneficial bacteria in the gut making sure everything keeps moving smoothly through. Moreover, if you’re trying to lose a few kilos before the Christmas party season, then swede is your friend. It helps balance blood sugar levels, it’s high in fibre so will fill you up, and it’s low in fat and calories. Even better, swede is delicious simply cooked and mashed with a little butter and black pepper.

Roasted Veggies

In ancient Ayurvedic medicine, foods were always matched to the season because the body needs to be supported with warming foods and spices as the colder weather bites. Summer salads and smoothies should be replaced with soups and thick broths at this time of year.

This is a great time to be loading up with as many vegetables as possible to support the immune system. Load up with autumnal vegetables such as carrots, tomatoes, parsnips, courgettes and sweet potatoes. Prepare a large roasting tray, drizzle with a little olive oil, add some fresh rosemary and sprinkle with sea salt for a fabulous accompaniment to any fish, meat, poultry or vegetarian protein.

Cinnamon

Another warming spice, cinnamon is perfect to include in as many dishes as possible at this time of year. It also seems to have a balancing effect on the body generally, helping it to better cope with the changing seasons.

Cinnamon boasts a wealth of health benefits, protecting the immune system, feeding the good gut bacteria and having positive effects on cognitive function. More benefits are being found all the time.

Even better, cinnamon is incredibly versatile in so many dishes. It works really well with any dishes containing oats, such a muesli, flapjacks and sprinkled over porridge. Cinnamon is also delicious when used in pancakes and muffins or any dish containing apples. It’s even delicious with pork – think apple and cinnamon sauce.

So, try building more of these warming, autumn vegetables and spices into your diet this season. If you’re warm inside, you will not feel the cold outside as much and your body will better cope with harsher weather and seasonal bugs.

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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.

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Migraine misery? Nutritional support to help.

September 4, 2019September 2, 2019 / feelaliveuk / Leave a comment

According to the Migraine Trust, there are a staggering 190,000 migraine attacks every day in the UK, affecting around one in seven people. That’s a lot of people suffering with this debilitating condition.

However, the good news is there is much than can be done to help nutritionally.

Clinical nutritionist Suzie Sawyer takes a closer look at migraine and shares some nutritional tips that can help.

What causes migraines?

There are several suggestions as to what causes migraine as research is still very much on-going. However, there is often a genetic predisposition. Many more women than men suffer from migraines and they are frequently cyclical, meaning they’re linked to the menstrual cycle.

Traditional research describes migraines as vascular headaches involving dilation or contraction of blood vessels. More recent research has found a link to having high levels of prolactin, a hormone present in both men and women and responsible for milk production in women. However, high levels have also been found in migraine sufferers which may improve treatment options where people are unable to find relief.

Additionally, there has been research to suggest that migraine sufferers have low levels of our ‘happy hormone’ serotonin in the blood stream, hence some medication helps raise serotonin levels. Certain foods can also help raise levels.

Whilst the exact cause may be unclear, we do know for sure there are certain triggers, and foods that can send migraine sufferers running for a darkened room.

Foods to enjoy

The good news is that whilst there are certainly foods that should be avoided, there’s plenty to enjoy which may help alleviate symptoms; pineapples, almond milk, almonds and cherries have all been shown to have positive effects on symptoms.

Importantly, foods known to raise serotonin levels include fish, turkey, oats, soya, tofu and seeds which should be included regularly in the diet.

The mineral magnesium is essential for relaxing the muscles and for aiding relaxation in the body generally. Stress and poor sleep are often migraine triggers, therefore be sure to include plenty of magnesium-rich foods such as green leafy vegetables and whole grains. If sleep is a problem for you then an oatcake with a small, warm drink of soya milk may help just before bedtime.

Get your omegas

The omega-3 essential fats help reduce blood platelet ‘stickiness’ meaning blood flow to the brain will be better. Oily fish is the best choice but if that’s not your bag or you’re vegetarian, then flaxseeds are also a great source of omega-3s. Sprinkle some on your morning oat-based breakfast every day for a super start to the day!

Herbal helpers

Nature provides a wealth of herbs which have many therapeutic benefits so it’s certainly worth trying them to see what works for you. Ginger is a natural anti-inflammatory and encourages good blood flow, so would certainly be the first choice. Plus, it’s so easy to include in the daily diet. Try it freshly crushed in tea, in stir fries, Thai curries, and with lightly fried seabass fillets, for example.

Turmeric is another brilliant anti-inflammatory botanical that can be used widely in dishes. Turmeric is great in soups, curries, and casseroles but is also delicious sprinkled over chopped sweet potato wedges whilst they’re cooking in the oven, with a little olive oil.

Lastly, calming herbs such as peppermint and camomile make brilliant teas and help to de-stress, lessening the likelihood of attack.

Foods to avoid

Whilst many sufferers will know their own triggers, some will struggle to find foods that are setting off their migraine attack. Foods containing the amino acid tyramine, including hard cheeses, bananas, canned fish, tomatoes, avocados, dairy and potatoes, plus beer and red wine, are known triggers. Sadly, chocolate is often a trigger too.

Be very careful of foods containing monosodium glutamate or MSG; this is often found in take-aways, and processed food labels need to be checked carefully. However, it’s always best to eat home-cooked foods as much as possible to avoid the possibility of having MSG.

It’s also worth having a food intolerance blood test which looks at the common trigger foods, plus others which may be problematic for you.

Whilst there is unlikely to be only one nutritional change that will make the difference, taking a combined approach is far more likely to achieve success.

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Natural Travel Health: top tips to stay well this holiday season

August 5, 2019August 5, 2019 / feelaliveuk / 1 Comment

With the holiday season in full swing, many of us will either be travelling to other parts of the UK or further afield. Wherever you’re going, you want to be feeling at your best and you don’t want to be struck down with any unwanted bugs whilst away.

Thankfully there are some simple things you can do to help yourself to stay well naturally.

Clinical nutritionist Suzie Sawyer shares her five top tips for travel health.

Drink ginger

If you’re like me, you tend to feel ‘queasy’ when travelling in a car, on a boat and sometimes on a plane. Ginger has been found to be a very effective remedy helping to quash those unpleasant travel sickness sensations. It also seems to help blood flow so is very useful for treating headaches.

As with everything, prevention is better than cure, so it’s good to start sipping warm water with sliced root ginger at least an hour before you set off. If you can take a water bottle with you and continue sipping, this would really help. When travelling by plane, you cannot take water through security but it is a good idea to take an empty, refillable bottle with you and get a food outlet to fill it with water once on the other side. You can then take this on the plane with you. Have plenty of ginger drinks before you leave and take ginger tea bags with you on the plane.

Ginger also helps feed the good gut bacteria so you’ll be less susceptible to tummy bugs whilst you’re away.

Take probiotics

Whilst it’s great to travel to other countries, many of them do not have the same hygiene standards that we have in the UK. I’ve even known people to contract parasites in France. Any change of routine, food or water can potentially cause tummy troubles.

Having a good balance of friendly bacteria in the digestive tract can really help prevent any unwanted invaders. Make sure your diet is generally rich in fibre by eating plenty of wholegrains, pulses and vegetables that help feed the gut bacteria.

However, taking a course of probiotics for at least a couple of weeks before travelling and whilst you’re away, will really help protect your digestive tract during your trip. Probiotics are readily available in health food stores. Additionally, foods such as natural live yoghurt, sourdough bread, miso soup and almonds are also very gut-friendly and are often available wherever you are in the world.

Up your vitamin C

One of our key nutrients for supporting the immune system is vitamin C! If you only take one nutrient with you, then it’s got to be this essential vitamin! Whilst you’ll hopefully be having some fruits and vegetables on holiday that contain vitamin C, if you get struck down by a cold or start to get a sore throat, then you’re going to need slightly higher levels.

It’s easy to pack some vitamin C powder in your suitcase (readily available in health food stores). If you do start to feel that tell-tale ‘tickle’ in the back of your throat or your nose starts to run, then take 2,000mg of vitamin C powder straightaway to ward off any nasty bugs and continue doing this every day until it passes.

Additionally, try to include plenty of citrus fruits, red peppers, garlic, ginger and green vegetables in your diet whilst away as these all contain good amounts of vitamin C.

Pack some Milk Thistle

When we travel, then our whole routine can get upset. Since the liver is the organ that literally has to process everything we eat and drink, it often gets overloaded. The herb milk thistle, is one of the most liver-loving herbs and can really help support detoxification. You can sometimes feel sluggish on holiday and this can often be down to a congested liver.

The herb milk thistle also helps with digestion so if some of the ‘foreign’ food is not quite agreeing with you, it can help everything sit more comfortably in your tummy. Make sure to pack some and take it with you wherever you travel.

Sleep well

Whilst you obviously want to make the most of your time away it’s equally important to get plenty of rest and restorative sleep. Too many late nights will affect your immune system, making you more susceptible to bugs, either whilst away or immediately on your return.

It’s advisable to pack an eye mask wherever you go. The body produces melatonin, our sleep hormone, when it’s dark so if your room is too light when the sun comes up, then you’ll also wake up and possibly miss out on precious sleep.

Pack a small spray of lavender which you can use on your pillow before bedtime which really helps relaxation and you can also spray it during the night if you’re feeling restless. Alcohol and caffeine are the two biggest sleep disrupters so have both in moderation (or abstain), if you want to come back from your travels looking and feeling refreshed!

So with a little planning, and a little bit of natural support, your travels can be healthy ones. Bon Voyage!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

The rooted soup

The detox soup

The East meets West soup

A word about spices

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Boost your Breakfast

Load up at lunch time

Dive in at Dinner

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Root vegetables

Ginger

Quinoa

White fish

Turmeric

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Go natural

Clean up your diet

Include quercetin

Dampen the fire

Add some magnesium

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Support your immunity

Manage your stress levels

Keep sugar to a minimum

Take time for relaxation

Get some fresh air

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Keep your blood pressure low with cauliflower cheese and walnuts

Get your circulation flowing with gingered sprouts

Boost your immunity with Santa on a stick

Spice up your greens

Turbo-charge your day with maca

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Pumpkin

Ginger

Swede

Roasted Veggies

Cinnamon

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Make your diet more colourful

Prepare for the next few months

Take time to breathe

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What causes migraines?

Foods to enjoy

Get your omegas

Herbal helpers

Foods to avoid

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Drink ginger

Take probiotics

Up your vitamin C

Pack some Milk Thistle

Sleep well

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