Seasonal eating in August: which foods are at their best to support your diet this month

August 21, 2023 / feelaliveuk / Leave a comment

Fresh,Salad,With,Grilled,Peach,Halves,,Arugula,And,Burrata,On

Now the sun has finally shown its face this summer, hopefully we can enjoy a little more good weather. Equally, a new month brings even more nutritious and delicious fruits and vegetables to enjoy in season.

There’s no question that seasonal produce tastes more flavoursome, has a much better texture, and is at its nutritional peak.

Clinical Nutritionist Suzie Sawyer shares her top five fruits and vegetables for August.

Suzie HFMA V4

Peaches

Whilst not always the easiest fruit to eat on the run, the fact that they’re so juicy is one of their best features. In season, the juice of peaches has an amazingly distinctive and, not surprisingly, fruity taste.

From a nutritional perspective, their gentle orange colour makes them rich in beta carotene, a powerful antioxidant in the body and also great for the immune system. Nature provided them at just the right time of year because beta carotene can help protect the skin from free radical damage from sunlight. Peaches are also rich in vitamin C, another equally powerful antioxidant.

shutterstock_297863489 peaches July16

Be wary though of the tinned varieties which are generally high in sugary syrup and the canning process destroys most of the vitamin C. Enjoy them in their natural state eating them over a bowl to catch the juice!

Watercress

Whilst it doesn’t look the same as its other family members, watercress is part of the cruciferous vegetable family which boasts Brussels sprouts and broccoli as some of its super-nutritious relatives.

With its dark green leaves, watercress is probably one of the healthiest salad vegetables, providing plenty of antioxidants. However, as with other members of the family, watercress possesses additional powerful plant compounds that can help fight off some of our nasty degenerative diseases.

A bunch of watercress on a wooden board

In traditional medicine, watercress was used to treat kidney and liver problems. Unknowingly, they were tapping into the nutrients that work on detoxification within the body that watercress provides.

Enjoy its delicious peppery taste in soups, salads, or sandwiches.

Broad beans

Also known as Fava beans, these legumes certainly pack a nutritional punch and are also a stalwart in Mediterranean countries. They’re rich in protein, fibre, beta carotene, vitamin C, potassium, and energising iron.

Broad beans in a bowl

However, beans are also rich in lignans which have a hormone-balancing effect. They are especially helpful for women going through and post menopause. Why not try them in a broad bean hummus, with feta cheese, in a green salad or add to strong flavoured dishes containing bacon or chorizo?

Aubergines

Another Mediterranean favourite, and generally referred to as eggplant in the US, aubergines are a great nutritional powerhouse. They are the staple ingredient in Greek moussaka and French ratatouille. Their beautiful dark skin ensures they’re loaded with anthocyanins which are antioxidants, and aubergines also provide plenty of fibre, energising folate and are also low in calories. Watch out for aubergines in olive oil, which although heart healthy, does increase the calorie load if you are watching your weight.

Fresh,Healthy,Raw,Purple,Eggplant,On,A,Kitchen,Wooden,Table.

For a great summer treat, enjoy aubergines chargrilled with other roasted vegetables or make them into fritters, which are a classic Spanish tapas dish.

Turnips

We tend to think of turnips as a rather old-fashioned vegetable and they may not be at the top of our shopping list. However, they are rich in vitamin C, hormone-balancing vitamin B6 and bone-loving phosphorus, plus fibre. Whilst we tend to think of turnips as a root vegetable to eat in the Autumn, they also have a season during the summer.

Rustic,Organic,Turnips,With,Fresh,Green,Tops,And,Roots,On

One of their biggest claims to fame is that turnips contain indoles, which are plant compounds that specifically support the work of our liver enzymes. With everything that life throws at our overworked livers, any support is very welcomed!

Whilst turnips do have a delicious nutty flavour, they are best enjoyed with some slightly stronger flavours, perhaps roasted with parmesan cheese, or added to curries or stews. Or for more of a summer twist, why not do as the Italians do and add them to a risotto?

Enjoy some summer seasonal sensations this August.

FOR MORE GREAT NUTRITION 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

The importance of hydration

August 14, 2023 / feelaliveuk / Leave a comment

Close up of woman on beach with a glass of water to represent hydration

The body is around 75% water and, quite simply, it needs good hydration to thrive. The body can actually survive longer without food than without water, such is its importance for our cellular biochemistry.

However, it’s easy to just say ‘drink more water’ but how much is enough and when might we need more?

Clinical Nutritionist Suzie Sawyer shares why water and hydration are such an essential part of health.

Suzie HFMA V4

Why is water so important?

As water is the most plentiful substance in our body, it’s clearly essential for life. We need around 1.8 litres of water a day, around half of which is provided by the foods we eat (essentially fruits and vegetables) and the rest from water intake. Non-caffeinated drinks such as fruit and herbal teas can also count towards target intake, but it’s still important to have plenty of plain water; aim for 1-1.5 litres of plain water daily as a good guide.

Woman,Drinking,Water.

Not drinking enough puts stress on the body, with kidney and immune function potentially impaired. And because our water supply may contain chemicals that are not necessarily good for us, it’s a good option to use some kind of water filter. The jugs are fairly inexpensive, and whilst they don’t eradicate all toxins, they are certainly worth the small investment.

What about exercise and hydration?

Being correctly hydrated is essential to any successful exercise routine. If you’re just going out for walk or doing some form of exercise for around 30 minutes or so, then just make sure you’re normally hydrated. Any lack of hydration makes exercise harder and injury more likely. You might want to sip some water during the session, but it won’t become available to the body during that time in any case. It may just alleviate the unpleasant feeling of having a dry mouth.

What about longer exercise sessions?

For more intense, longer exercise sessions or endurance events, simply using water to re-hydrate is not sufficient, hence the usefulness of sports drinks that provide carbohydrates as well. The reason for this is that carbohydrates encourage water absorption in the small intestine, hence re-hydration is quicker and there it also provides fuel for the working muscles.

shutterstock_284081948 woman exercising drinking water June16

It’s very easy to create your own light carbohydrate drink by simply adding a little sugar or fruit juice to water. Having more than 10% of the drink being carbohydrate can lead to digestive upsets and can actually increase the risk of dehydration. In terms of quantity, then around 200 millilitres of liquid every 20 minutes should be sufficient.

What about electrolytes?

Electrolyte sports drinks are often called ‘isotonic’ drinks meaning they have the same concentration as body fluids. We often hear the word ‘electrolyte’ but what does it actually mean? Electrolytes are substances that conduct electricity when dissolved in water. In the case of our bodies, this is very much about nerve transmission, but also cellular make up. Electrolytes in the body are essential minerals like sodium, calcium, potassium, and magnesium. When we’re exercising hard, or we’re sweating lots and losing bodily fluids, then we’re also losing electrolytes, hence we can often feel dizzy and weak.

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

The most common electrolyte to add to sports drinks is sodium (salt) and this helps to keep fluids within the cells, therefore preventing dehydration.

Should I drink more during the summer?

Absolutely! It’s important to balance fluid intake with output, especially if you’re sweating more in the heat. Essentially, you need to be ahead of feeling thirsty. Once this happens you are already dehydrated to some extent.

shutterstock_334459469 bottled waters Jul17

Depending on your activity level when it’s hot, you will need to increase intake of pure water to more than 1.5 litres daily. And you can always check the colour of the urine. After your first morning pee, it should be pretty clear for the rest of the day (unless you’re taking certain supplements); cloudy and dark-coloured urine is a sign of dehydration, so you need to drink more pure fluids.

The body is very good at telling us what it needs, but when it comes to hydration, it’s much better to be proactive than to wait until you are thirsty.

FOR MORE GREAT NUTRITION 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Around the world with healthy herbs and spices

August 9, 2023 / feelaliveuk / Leave a comment

Woman,Eating,Paella,,Traditional,Spanish,Dish,,While,Sitting,At,The

It’s holiday season in the UK and Europe and in our super-connected world, we all tend to travel much more and further than we have before.

One of the many amazing things about travelling is that we get to eat a wealth of different types of food. Every country has its traditional foods, and many contain nutritionally beneficial herbs and spices, which can help support our health.

Clinical Nutritionist Suzie Sawyer shares her five favourite traditional dishes, together with their wonderful herbs and spices.

Suzie HFMA V4

Italian Margherita Pizza with basil

Sliced,Margerita,Pizza,With,Ingredients

Not many of us will visit Italy without eating a traditional Pizza Margherita at some time; it’s a classic Italian dish. Whilst this pizza usually contains the herb oregano, another must-have herb is basil. Basil is also often featured in dishes containing tomatoes; they’re a marriage made in heaven!

Basil.

Basil not only has a distinctive taste, it’s also great for the digestive system and has been traditionally used as a tonic to calm the nervous system. Unfortunately, both these body systems can often be challenged whilst we’re travelling, so basil may be your secret weapon to prevent any mishaps throughout the trip.

Valencian Paella with saffron

Classic,Dish,Of,Spain,,Seafood,Paella,In,Traditional,Pan,On

Valencia is a beautiful city in Spain where paella is the traditional dish and of course, it’s now widely eaten throughout Spain. Interestingly, the word Paella is a Valencian word for ‘frying pan’. It was a traditional rice-based meal for workers and farmers, using whatever protein was available such as rabbit, duck and chicken with seafood being the main event when cooked in coastal regions.

shutterstock_746137528 saffron Apr18

The key spice (and must-have) in paella is saffron which although expensive doesn’t need to be used in great quantities. It’s pure gold in colour and gold in health benefits too, with saffron traditionally being used to flush out toxins, purify blood and help with any urinary disorders. When eating and drinking on holiday, the body can often do with a little support, especially when it comes to detoxification.

Greek Moussaka with oregano

Traditional,Greek,Moussaka,In,White,Plate,On,Black,Wooden,Table

If you’re visiting Greece then try moussaka whilst you’re there because, although it’s delicious and nutritious, it does take a little time to make!

Oregano.fresh,And,Dry

Moussaka is a nutritional winner, including plenty of antioxidant-rich foods such as aubergines, tomatoes, and onions. However, one of the herbs traditionally included is oregano which has been used successfully over hundreds of years to treat colds and flu. Fingers crossed you won’t pick anything up on holiday, but hopefully eating some oregano in moussaka will help keep it all at bay.

Indian Curry with turmeric

A curry surrounded by herbs and spices Clearly, we don’t need to travel to India to eat a traditional Indian curry (although it would be well worth the trip), and to enjoy its amazing health benefits.

wooden spoon with powered turmeric and turmeric root Many of curry’s health benefits are down to turmeric, another brightly coloured spice which now has plenty of research to support its nutritional excellence. Turmeric has great anti-inflammatory properties, specifically aiding joint health, but is also beneficial for liver health, digestion, and the immune system. Indeed, few spices can rival its wealth of health benefits. It’s not well absorbed by the body, so is best eaten in a meal with fats (such as a curry) and included in dishes, little and often.

Vietnamese Pho with coriander

Pho,Bo,-,Vietnamese,Fresh,Rice,Noodle,Soup,With,Beef,

We tend to use the word ‘coriander’ for this herb, but it also known as cilantro. However, with either name, it’s very versatile, often being used in spicy dishes. Pho is essentially a Vietnamese noodle soup made from beef bones, onions, ginger, other spices and, of course, coriander, with its lovely pungent taste and smell.

shutterstock_446722957 coriander Apr18

Coriander was traditionally used as a tonic for the stomach and heart so eating it whilst on holiday (and not just necessarily in Vietnam) could provide great protection for both body organs. Coriander has also been known to stop urinary tract infections, which can sometimes be problematic whilst travelling.

Certainly, coriander is widely used in many curries, salads, sauces and even Indian dahls, so you’ll almost certainly find dishes containing this lovely herb whilst away.

As always, Nature has our back providing nutritious herbs and spices, whether at home or travelling further afield.

FOR MORE GREAT NUTRITION 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Five nutritional wins for hiking, biking, and all your outdoor adventures this summer

July 31, 2023July 28, 2023 / feelaliveuk / Leave a comment

A woman out for a walk in the hills with her arms outstretched enjoying herself

During the summer months, it’s lovely to be in the great outdoors and there’s no shortage of activities to choose from. It’s not just mental wellbeing that benefits from some fresh air and exercise, it’s your joints and bones too.

Women especially need to be mindful of their bones after menopause, but it’s important for all of us to maintain a strong frame, so the body continues to support us into old age. But what nutritional help do we need to support these wonderful activities?

Clinical Nutritionist Suzie Sawyer shares her top five nutritional tips for maintaining strong bones and joints for all your adventures.

Suzie HFMA V4

Protein is key

Why? The skeletal frame contains around 20% protein; hence protein is an essential macro nutrient when it comes to supporting your bones. However, it’s often overlooked in terms of its importance for all of us, not just those undertaking heavy weightlifting or body building activities.

A range of foods containing protein

Every meal needs to contain some protein, ideally from a combination of animal and vegetable sources including meat, fish, poultry, dairy, soy, grains, nuts, and eggs. Animal protein contains all nine essential amino acids that need to be eaten or taken in supplement form, whereas vegetable sources are lacking in one or more. This can be overcome by eating a good combination of vegetable protein, for example, beans and grains together.

shutterstock_492453151 vegetarian vegan protein sources Jan17

Whichever way you choose, just be mindful of having some form of protein at every meal. The body is constantly breaking down and repairing as part of its normal functions, so we need to keep it well fed to a ensure all repair processes happen efficiently.

Vitamin C

Whilst every vitamin and mineral is important and essential, vitamin C is one of our harder working ones, fulfilling many different roles. It’s not only essential for a healthy immune system and as one of our key antioxidants, but vitamin C is also needed for collagen production. Collagen is the most abundant protein in the bones, muscles, skin, and tendons. It effectively provides the scaffold for strength and structure of the body. In short, if we want to lead an active life, we need collagen!

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Whilst many protein foods contain the amino acids that make collagen, we also need vitamin C for its production. Most fruits and vegetables contain vitamin C, so you’ve got lots of choice. In short, where there’s colour, there’s vitamin C! Make sure to eat at least five portions of fruit and vegetables per day and more if you can.

Vitamin D

Most of us are aware of vitamin D being essential for the bones. The main reason for this is that vitamin D metabolises calcium, also essential for the bones. The main source of vitamin D is from sunlight on the skin, which of course happens much more during the summer months. However, many people are still deficient in vitamin D during the summer, especially if they’re using sun cream, which of course you should do to protect the skin.

Vitamin D and a sunshine symbol written in the sand

Often those of us with aching and stiff joints are lacking in vitamin D. If this sounds like you then, it’s worth continuing with your vitamin D supplement through the summer months too.

Get fishy

Oily fish is rich in the essential omega-3 fatty acids which are needed for healthy joints. Omega-3s are used to manage the body’s natural inflammatory processes which can include pain and stiffness. Think of them as lubrication.

Brown rice with salmon fillet amd vegetables

The best sources of the omega-3s are salmon, mackerel, and sardines, but for vegetarians, flaxseeds are a great source too. Aim to have two tablespoons of flaxseeds each day and hopefully all your activities will run smoothly.

Eat your greens

Leafy green vegetables which includes cabbage, kale, cauliflower, broccoli, Pak choi and Brussels sprouts are loaded with nutrients, but especially vitamin K and magnesium, both needed for healthy joints and bones.

shutterstock_390988804 green leafy vegetables Dec16

The skeletal frame needs a variety of vitamins, minerals, proteins, and other nutrients but Vitamin C, Vitamin D and Vitamin K along with the minerals magnesium and calcium are super important. Whilst lots of people turn up their nose at ‘greens’ there are so many ways of eating them which can make them more appealing: stir-fried broccoli with garlic and sesame seeds, cauliflower cheese, vegetable curry with kale, or Brussels sprouts with bacon…… the list is endless.

Whatever your chosen activity, you’ll be able to fully enjoy it with the right nutrition.

FOR MORE GREAT NUTRITION 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Holiday eating: nutritional treats from around the Med

July 24, 2023 / feelaliveuk / Leave a comment

Mozzarella, tomato and basil salad

“I’m a great fan of the Med! Essentially, although I love visiting many of the countries we term ‘Mediterranean’, what I really enjoy are the traditional foods. And there’s been so much positive research on longevity rates for many people living in these countries, especially Sardinia, in Italy. Whilst this can be put down to a more favourable, stress-free lifestyle, much of it is because of their amazing diet.

Let me – Suzie Sawyer – take you on a trip around the Med as I share my five favourite traditional dishes.”

Suzie HFMA V4

Greek Salad

One of my all-time favourites, this dish really is proof that healthy food doesn’t mean that you need to spend hours in the kitchen! A traditional Greek salad completely encompasses everything that we talk about as Nutritionists, primarily colour variety and eating a rainbow diet.

A typical Greek salad contains cucumber, tomatoes, olives, onions, peppers, feta cheese and loads of herbs. All these vegetables have plenty of antioxidants which are essential for protecting the body from free radicals, responsible for the ageing process but also degenerative disease.

shutterstock_133631465 greek salad Aug16

Tomatoes feature highly in the Mediterranean diet and are rich in lycopene, a powerful antioxidant, and which produces immune boosting vitamin A as needed. Tomatoes are also high in vitamin C, as are red peppers being one of the richest sources of vitamin C.

Feta cheese provides some good protein for the dish: traditional feta should come from goat or sheep’s milk which makes it less allergenic for many people.

Fresh sardines

There are many Mediterranean countries that always have sardines on the menu. I’ve eaten lots of them in Spain, but they tend to be available in any country that produces lots of fish.

shutterstock_497874481 barbecued sardines bbq fish July17

Fresh sardines taste very different to tinned sardines and are loaded with amazing nutrients. Sardines are termed ‘oily fish’ which means they contain the super healthy omega-3 fats. These fats can’t be made in the body and so must be eaten in the diet and are essential for healthy eyes, brain, heart, joints, skin, and hormones. We know that the Mediterranean diet is very heart-healthy, and this is one of the reasons, high levels of oily fish.

The bones in sardines are obviously very small and we tend to eat most of them which means we’re also eating good amounts of vitamin D and calcium. These nutrients are often depleted in our daily diets and are essential for healthy bones, teeth, and immune system.

Lamb and roasted vegetables

Lamb is a popular food in many Mediterranean countries, especially in Turkey and is of course a great source of protein, as well as being a very tasty meat. As lamb is high in fat, it doesn’t need any fatty or carb-heavy sides, which makes having plenty of colourful roasted vegetables the perfect accompaniment.

Lamb,Roast

Traditional Mediterranean vegetables include artichokes, peppers, onions, and aubergines. They are all colour-rich vegetables and deliver loads of plant anthocyanins which provide a range of antioxidants, also very protective of brain health.

Spanish tortilla

This is a dish that is great eaten in Spain, but I also eat it in the UK! Its key ingredients are eggs which are high in protein and contain all the essential amino acids that can only be obtained from foods or supplements. Having tortilla for breakfast, whether it’s at home or abroad, is a great start to the day.

shutterstock_217423210 spanish omelette tortilla Aug16

Traditional tortilla is also super-easy to make; you only need a few other ingredients. These are olive oil (a stalwart of the Mediterranean diet), onions (rich in an anti-inflammatory compound called quercetin) and potatoes (rich in immune-boosting vitamin C). Once you’ve cooked the potatoes and onions, add the beaten eggs, and cook on a low heat on the stove for around 20 minutes.

Classic Italian Risotto

What’s not to like about Italy and traditional Italian food? As an occasional treat it provides a good source of protein from the cheese, energising rice and those ever-popular typical Mediterranean onions.

Whilst arborio or risotto rice lacks the vitamin and mineral content of whole grain rice, it’s a great source of carbohydrate, especially after you’ve been travelling or have completed some hard exercise. It will help support the immune system, and also your mental wellbeing. And that’s before you’ve even appreciated its amazing taste!

Dish,With,Delicious,Spinach,Risotto,On,Wooden,Board

The rice just needs to be cooked with butter, stock, onion, and white wine before adding the cheese towards the end of the cooking time. And then add in any other herbs, vegetables or protein sources that you fancy. A small portion of Risotto is an impressive dish to serve as a starter for a dinner party too.

At home or away, typical Mediterranean dishes really float my boat!

FOR MORE GREAT NUTRITION 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Five foods for a nutritious vegetarian picnic

July 17, 2023 / feelaliveuk / Leave a comment

Picnic,Setting,On,Meadow,With,Copy,Space.

Summer brings the promise of good weather, trips out and packing a picnic to fuel your adventures. But what are some of the best options to pack in your basket, especially if you’re vegetarian?

There are many healthy and tasty vegetarian foods to choose from which will keep you supercharged all day long.

Clinical Nutritionist Suzie Sawyer shares five vegetarian ideas for your picnic basket this summer.

Suzie HFMA V4

Buckwheat

For those of us who are gluten-free, buckwheat often gets forgotten about because its name can be confusing. However, this grain is both gluten-free and loaded with protein, so it makes a fabulous vegetarian picnic option and is great for the digestion too.

Close-up,Fresh,Buckwheat,Risotto,With,Mushrooms,On,White,Plate.,Delicious

Why not mix up a really easy risotto the night before and keep it in the fridge? Buckwheat works well with mushrooms, garlic, beetroot, and crème fraiche, and you’ll also be gaining additional health benefits from the antioxidants in beetroot and vitamin D in the mushrooms.

Feta Cheese

Traditional feta cheese originates from Greece and is usually made from 70% sheep’s or goat’s milk. Out of interest, if it’s made from cow’s milk, it can only be called ‘feta-style’ cheese. If you are a feta fan, then make sure it’s the Greek variety as these non-cow products can often be kinder on the digestion, whilst still retaining the protein content.

Feta provides a rich source of calcium for healthy bones and teeth and supports gut health down to the range of beneficial microbes, including probiotic yeasts, it contains.

Lentil,And,Feta,Salad,With,Tomatoes,And,Rocket,And,An

It’s super easy to make up a feta cheese salad using rocket leaves (great for iron content), and canned puy lentils (providing more protein and fibre). Add some lemon juice and mint to flavour and a little raw chopped red onion for a fresh and delicious salad!

Avocado

Avocado is such a brilliant food because it’s both a good source of protein and healthy fats too. We need these good fats to absorb fat soluble nutrients, especially Vitamin A, Vitamin D, Vitamin E and Vitamin K but also for heart health. Avocado is itself rich in vitamin E, a powerful antioxidant, and great for the heart.

Vegetarian,Falafel,Wraps,With,Avocado,And,Cheese

When avocados are left for a while, they can go brown when exposed to oxygen. Therefore, the best way to take it on a picnic is in a wrap. If you sprinkle it with some lemon juice to stop the oxidation, and add some falafels, hummus, and rockets leaves, you’ve got yourself a delicious, filling, and healthy picnic dish.

Eggs

Specifically Spanish tortilla! This is another dish that you can make the night before and keep chilled in the fridge. It’s easy to transport and great if you’ve got a cold pack in your picnic box or basket.

Eggs are a fabulous source of protein because they contain all nine essential amino acids that make up proteins, so you’ll feel fuller for longer and more energised.

shutterstock_217423210 spanish omelette tortilla Aug16

Traditional tortilla can either be cooked on the stove or in the oven and it is generally made with onions, chopped cooked potatoes, and garlic. Why not take some delicious vine-ripened tomatoes to eat with the tortilla which not only complement the taste but provide additional antioxidants to help protect the skin from sunshine (although sun cream is still needed of course!)

Cannellini Beans

Any beans provide a great vegetarian source of protein and cannellini beans also tend to remind us of the Mediterranean. Indeed, these beans are great in a really colourful Mediterranean bean salad, to enjoy everything that’s good about these traditional dishes.

Traditional Mediterranean food is rich in colour because the dishes generally contain lots of antioxidant and nutrient-rich foods. It’s not difficult to eat a rainbow diet in the Med.

White,Bean,Salad,With,Cherry,Tomatoes,,Feta,Cheese,And,Parsley.

For this salad, you really can freestyle it but why not use some chopped cherry tomatoes, cucumber, onions, black olives, red peppers, basil leaves and even crumbled feta if you fancy some. You can either use a ready-made dressing of your choice or make one with extra virgin olive oil, garlic, red wine vinegar and herbs. This is really easy to transport and will keep everyone full and energised through the day.

So enjoy a highly nutritious vegetarian picnic menu on your next outing this summer.

FOR MORE GREAT NUTRITION 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Simple diet changes with big nutritional benefits

July 10, 2023 / feelaliveuk / Leave a comment

Fruit and vegetables in the shape of a

It’s all too easy to get stuck in a rut when it comes to eating. Some ruts will be healthier than others for sure. However, it’s always important to keep on top of our diet to ensure it’s as healthy as it can be.

Sometimes less healthy habits can creep in, and they can be difficult to change, but there are some easy wins.

Clinical Nutritionist Suzie Sawyer makes life much easier for you by providing five nutritional changes to support a healthier diet.

Suzie HFMA V4

Swap white potatoes for sweet potatoes

You may not be eating either and neither are bad. However, when it comes to nutrition, it’s all about getting the most out of every meal and there are some real health benefits to including sweet potatoes in your diet.

Baked sweet potato topped with salmon

Sweet potatoes are rich in beta carotene, a powerful carotenoid that is turned into vitamin A as needed in the body. Both nutrients are essential for a heathy immune system, for the eyes and healthy mucous membranes, such as those within the lungs. Importantly, these powerful nutrients are antioxidants which help protect the body against everything life throws and, consequently, the ageing process.

The great news is that sweet potatoes can be used in just the same way as white potatoes so are perfect in their jackets.

Swap white rice for quinoa

Quinoa, an often-forgotten grain, is strictly speaking a seed. It’s all too easy to grab the ready-made white rice in a bag, but it’s actually providing you with very little nutrition. White rice is heavily refined, and has been stripped of its fibre, B vitamins and other minerals in the process.

Quinoa and bulgar wheat salad with feta

However, quinoa, which is great-tasting and very similar to brown rice, is higher in protein and has an excellent vitamin and nutrient profile. For vegetarians and vegans, it’s an ‘essential’ in the diet as a great source of protein, nutrients and that all important fibre.

You can boil up a batch (it’s very easy – just add a stock cube) and use it as a side with your fish, meat, or other protein. It’s also great cold the next day as a basis for a very transportable salad.

Change from margarine to butter

This might seem surprising but it’s much better for your health (and arteries) not to eat margarines containing trans fats. They are chemically altered fats and the body does not know how to handle them. And don’t be fooled by the ‘high in polyunsaturates’ labels. Polyunsaturated fats are healthy but only if they’ve not been heated (which happens when processing margarine).

Butter

Butter contains saturated fat which is stable when heated. However, try to eat it in moderation vs piling it up on your toast! Alongside butter why not try other alternatives such as hummus, or olive oil which is perfect for bread dipping. Olive oil is rich in monounsaturated fat which is great for heart health.

Add in more colour with beetroots and blueberries

Both these foods have been termed ‘superfoods’ on many occasions. Their beautiful dark colour means they’re rich in plant polyphenols which are powerful antioxidants. However, both have their very own claims to fame.

A wooden bowl of blueberries

Blueberries have been found to be very helpful for both brain and eye health. They are also high in vitamin C which is an essential nutrient for the immune system. Beetroot contains nitric oxide, which helps relax the artery walls, reducing blood pressure, but also has the effect of improving performance especially for endurance exercisers. Beetroots are also great for liver health and are often found in detoxification protocols.

shutterstock_210431728-beetroot-and-juice-feb17

Blueberries are of course a great on-the-go snack or can be easily mixed with natural yogurt or overnight oats for breakfast. Beetroot is a perfect salad ingredient; it goes especially well with goat’s cheese or can even be used in sweet dishes. You’ll never taste a better or moister brownie than one made with beetroot!

Swap peanut butter for almond butter

Peanut butter is, of course, a firm favourite for many of us. And whilst it’s a good source of protein, it actually has no other health benefits.

A,Jar,Of,Almond,Butter,With,A,Bunch,Of,Fresh

Almond butter is both very tasty and rich in nutrients, especially magnesium and calcium to help support your bones, and vitamin E, which is great for the skin and immune system. Almonds also contain L-carnitine, an amino acid which has been found to help brain health. You can even add it to your morning smoothie as a great source of protein and healthy fat.

So why not make some of these easy diet changes for quick nutritional wins.

FOR MORE GREAT NUTRITION 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Eating with the seasons: nutritional foods for January

January 24, 2023 / feelaliveuk / Leave a comment

It’s always important to eat with the seasons and as nature intended, to gain the biggest health benefits. And for many of us, trying to be as healthy as possible during January is very much at the front of our minds.

Nature has provided what the body needs at certain times of year, plus if you buy locally grown produce, nutrient content will generally be better and it’s kinder to the environment too.

Clinical Nutritionist, Suzie Sawyer, shares her top five in-season foods for January.

Jerusalem Artichokes

Top of my list has to be this amazing vegetable. They are supremely healthy and provide a really useful addition to the diet.

Jerusalem artichokes are loaded with a prebiotic fibre called inulin which is incredibly healthy for the gut. The gut houses billions of bacteria (hopefully more good bacteria than bad), but they need feeding with this kind of fibre for the gut to remain healthy.

A healthy gut supports a healthy mind, the immune system, hormones, digestion, skin and so much more. Jerusalem artichokes are also a rich source of vitamin C, potassium, and iron, which are all frequently deficient in the daily diet. Serve them roasted in a little olive oil.

Kale

A member of the super-healthy cabbage family, kale is not always popular, partly because of its bitter taste and often tough texture. However, this is much improved when eaten seasonally and with some other flavourings such as garlic and soy sauce.

The health benefits are certainly forthcoming, especially because kale contains a plant compound called sulforaphane, which has been found to help prevent some of our nasty degenerative diseases. Kale is also a rich source of calcium to help support strong bones and Vitamin A, Vitamin C and Vitamin E – all important antioxidants.

Pomegranate

Pomegranates are slightly strange to look at because of their mass of tiny seeds. However, these seeds are nutritional powerhouses, and have some of the highest levels of antioxidants of all fruits. This is probably one of the reasons that research has found them to be especially beneficial for brain health; they can help protect this vital organ from free radical damage. Additionally, they are loaded with fibre so are great for the digestive system.

Just like many fruits, pomegranates work well in sweet or savoury dishes, and are a particular favourite with salty cheeses and walnuts, making a great salad trio. Moreover, it’s lovely to see some vibrant colours on the plate when the weather is so grey outside!

Oranges

Clearly the UK climate is not going to support the growing of oranges, but they are certainly at their best at this time of year, imported generally from Spain. Whilst it’s always best to eat locally grown produce, it’s difficult when we want to gain the wonderful health benefits of a food we simply can’t grow in any meaningful numbers.

Oranges are a great source of vitamin C. As this vitamin is water-soluble and easily destroyed during storage, preparation and cooking, oranges are probably best eaten in their raw state to gain maximum health benefits. They also contain good levels of folate which will help to give energy levels a boost too.

Oysters

Oysters are available all year round but are certainly good at this time of year, and can be sourced from UK waters, especially around Colchester and Whitstable.

Oysters become especially important coming into February with Valentine’s Day looming. Oysters are often referred to as ‘aphrodisiacs’ or ‘the food of love’. The reason for this is that they contain really high amounts of the mineral zinc, essential for healthy reproduction. There is always some truth behind these ‘old wives’ tales!

Oysters also contain other minerals, including calcium, iron, magnesium and the antioxidant, selenium. Importantly, they’re a rich source of iodine which is frequently lacking in typical western diets and is essential for cognitive function, especially in the developing foetus.

So, why not add some of these season foods into your diet this January and reap the nutritional benefits?

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

What are the health benefits of cheese?

January 20, 2023January 18, 2023 / feelaliveuk / Leave a comment

Various,Types,Of,Cheese,On,Rustic,Wooden,Table

Cheese features highly in many people’s diets. In fact, more people are often in love with cheese than chocolate! It not only tastes delicious, in all its various guises, but it provides many health benefits.

There are a wide variety of cheeses with the only common theme being they are made from the same basic ingredient – milk (except for vegan cheese – more on that later).

Cheese is often given a bad rap from a health perspective because of its relatively high fat content. However, various studies have found many positive benefits of eating cheese, in moderation!

Clinical Nutritionist, Suzie Sawyer, shares the various types of cheeses, together with their health benefits.

Let’s start with the basics: what is cheese?

Essentially, cheese making involves coagulating the milk protein, casein, separating the milk into solid curds and draining the liquid whey. This is the process we often see on TV with the large vats of what looks a lot like cottage cheese with big separators moving the liquid around.

A,Cheesemaker,Prepares,A,Form,Of,Parmesan,Cheese,Using,Fresh

Many cheeses are produced from cow’s milk, but they can also come from other animals such as sheep, buffalo, and goat, all of which produce different flavours. Goat’s milk is higher in water than cows milk so yields less cheese, and the cheeses are usually softer.

Cheeses and their moisture content

The moisture content affects both taste and texture. An example of a low moisture hard cheese is Parmesan, and medium moisture would be cheddar.

Parmesan,Cheese,On,A,Wooden,Board,,Hard,Cheese,On,A

High moisture cheese is soft and an example of this would be mozzarella. A cheese with very high moisture is cottage cheese.

Cheese,Collection,,White,Mozzarella,Cheese,Balls,For,Salad,Or,For

Unripened soft cheeses, such as cottage, have a very light texture with little flavour, and ripened ones such as Camembert have mould added to the outside of the cheese which produces protein-digesting enzymes: these also have a stronger flavour.

Camembert,Cheese

Certain hard cheeses such as Stilton have mould added during the cheese-making process and they are then pierced with metal rods, creating air channels, and the mould you see grows within the cheese. This also creates their distinctive flavours.

Slice,Of,French,Roquefort,Cheese,With,Walnuts

What about the health benefits?

The nutritional profile of cheese is going to vary depending on the variety. However, all cheese is a great source of protein, with cheddar cheese producing around 8 grams for every thumb-sized wedge and 120 calories.

For the same number of calories, you can have half a cup of soft cheese which provides 14 grams of protein. Indeed, cottage cheese has a higher protein content than most others, and is lower in calories, hence if appears on many weight-loss programmes.

Cottage,Cheese,And,Mint,In,A,Wooden,Bowl,On,An

When it comes to micronutrients, cheese is a great source of calcium (highest in blue cheeses) which is essential for healthy bones, teeth, and muscles. Cheese also provides vitamin A (essential for immunity), vitamin B12 (needed for the nervous system and red blood cell production), zinc (important for the immune system and a range of body functions) and phosphorus, which works in tandem with calcium.

Grilled,Halloumi,Cheese,On,White,Plate

Cheese is also known to be high in fat, with halloumi, brie and camembert topping the leader board in this respect. Additionally, some cheeses are high in sodium so intake may have to be watched if you have raised blood pressure and are salt sensitive.

What about vegan cheese?

With the rise in veganism, many vegans, understandably, don’t want to miss out on their cheese hit. The good news is there are myriad vegan cheeses available, made from some form of vegetable proteins such as brown rice, nuts, coconut oil, soy, peas, and tapioca; it really comes down to personal taste preference.

Vegan,Cheese,With,Cashew

However, as nutritional yeast is a great protein and nutrient source for vegans, do try and choose vegan cheeses that contains this amazing food. Nutritional yeast is rich in protein but also B-vitamins, and essential minerals including iron, and potassium.

Cheese can certainly provide a healthy and nutrient-dense addition to any balanced eating plan so enjoy!

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

How to keep up a healthy diet this year

January 10, 2023 / feelaliveuk / Leave a comment

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

So, you’ve made the resolution to eat healthier during 2023. But what does this mean, and importantly, what is the best way to stick to a heathier diet?

Many of us don’t feel at our best after over-indulgence during the Festive period and so kick starting the New Year with good intentions for a healthy diet is a common goal.

And Clinical Nutritionist Suzie Sawyer is on hand to say “you can do it” as she provides inspiration and motivation with her five top tips for maintaining a healthy eating plan.

Be realistic

Firstly, and, most importantly, be realistic about what you are prepared to change but also will still enjoy eating. There is no point in picking a fad diet plan that includes foods that you don’t like; you will quickly fail and become demotivated.

Range of foods to show a balanced diet

Instead, don’t be a slave to the scales; if you’re eating healthier, the chances are weight loss will happen, as processed foods cause digestive, hormonal and mood disruptions which all have a negative impact on weight loss.

Always remember, this plan is a new start for the rest of your life. It’s important to aim for a nutritionally balacned diet in order to achieve the best outcomes and also, hopefully, protect future health and longevity.

Choose colour

We’ve all heard of the Government recommendations to eat five portions of fruits and veggies a day. This is great advice and has bundles of research to support it (indeed the more fruits and veggies the better).

However, it can be confusing and time-consuming to know how much a portion of each fruit and vegetable is; a portion of tomatoes is different to a portion of berries, for example. Therefore, just look at the amount of colour on your plate at every meal.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Choose fruits and vegetables that you enjoy and that you are happy to eat daily, and then have fun with the number of different colours you can get onto the plate. As I always say, colour equals nutrients, so the more colour you have, the more nutrients you will be consuming. Make the process enjoyable rather than a chore.

Be aware of portion sizes

If weight loss is part of your heathier plan, then you do need to be looking at portion sizes. Whilst calorie-controlled eating is not sustainable and has research to suggest it may be detrimental to a weight loss programme, it’s very important to be aware of how much you are eating. And if you are snacking throughout the day, you may not actually be eating loads of calories, but it will affect your metabolism, making fat storage more likely.

A balanced meal of chicken, rice and vegetables It’s good for the body to feel hungry sometimes too. We have got very used to the availability of food in the developed world and it’s in front of us throughout the day. Once you start to take control of the situation, rather than food controlling you, changes will start to happen.

Become a label guru

Always look at food labels which show you the amount of fat, sugars and salt in food. When reviewing the full ingredients list, if you don’t know what something is on the label, then try to avoid it completely. One of the big issues we have in our foods is that the processing and packaging of them frequently requires other chemicals to be used, including artificial flavourings, as well as sugar in many different guises.

Food,Nutrition,Information,Label,For,Front,Of,Pack.,Front,Of

The problem with chemicals is that they are gut disruptors and once the good gut bacteria become imbalanced, an inflammatory cascade starts within the body, which not only affects health but also the ability to control weight. Aim to become much more mindful about what you are putting into your body; the nearer the food is to its natural state – how it started life – the healthier and more nutritious it will be.

Ditch the junk

If you’re starting a healthier eating plan, then junk food really needs to be out of the diet completely or as a treat only. Maybe you have one day a week where you eat what you want and enjoy it. However, this needs to be limited and controlled for the best outcomes.

A woman kicking away donuts to represent cutting out junk food

Fizzy drinks, especially the diet kind, are some of the worst offenders. The chemicals in them disrupt mood, encourage weight gain, discourage retraining our taste buds to want less-sweet foods, and can cause damage to the bones and gut.

Many people are literally addicted to them, so there may need to be a weaning off period, but the rewards are there. Equally, ultra-processed foods are not going to serve your health well. Try to redress the balance in your diet, so they don’t predominate.

Changes won’t happen overnight, but they WILL happen if you’re consistent. Always remember, not every day will be perfect but keep going – you can do this!

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

Peaches

Watercress

Broad beans

Aubergines

Turnips

Share this:

Why is water so important?

What about exercise and hydration?

What about longer exercise sessions?

What about electrolytes?

Should I drink more during the summer?

Share this:

Italian Margherita Pizza with basil

Valencian Paella with saffron

Greek Moussaka with oregano

Indian Curry with turmeric

Vietnamese Pho with coriander

Share this:

Share this:

Greek Salad

Fresh sardines

Lamb and roasted vegetables

Spanish tortilla

Classic Italian Risotto

Share this:

Buckwheat

Feta Cheese

Avocado

Eggs

Cannellini Beans

Share this:

Swap white potatoes for sweet potatoes

Swap white rice for quinoa

Change from margarine to butter

Add in more colour with beetroots and blueberries

Swap peanut butter for almond butter

Share this:

Jerusalem Artichokes

Kale

Pomegranate

Oranges

Oysters

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Share this:

Let’s start with the basics: what is cheese?

Cheeses and their moisture content

What about the health benefits?

What about vegan cheese?

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Share this:

Be realistic

Choose colour

Be aware of portion sizes

Become a label guru

Ditch the junk

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Share this: