Summer skin health: five delicious foods to nourish yours from the inside out

August 5, 2020August 3, 2020 / feelaliveuk / Leave a comment

Many of us will be enjoying some summer sun right now, whether venturing abroad or making the most of pleasant temperatures here on a staycation in the UK.

But wherever you are enjoying the sun, our skin can often become rather dry and dehydrated during the summer months which is why nourishing from within is so important.

Clinical Nutritionist Suzie Sawyer shares her five favourite foods to help your skin glow all summer long!

Guava Fruit

Guavas contain some of the highest amounts of vitamin C of all fruits and vegetables. This is key for healthy, glowing skin because vitamin C is essential for the production of collagen, our key structural protein. Whilst most of us love the warmth and feeling of the sun on our face, the sun’s rays are extremely damaging to the skin and can accelerate the ageing process.

Since collagen helps prevent wrinkles, guavas could become your go-to fruit this summer. The tough outer skin is bitter, but the flesh inside is deliciously sweet and creamy. They partner really well in fruit salads with berries and kiwis. And the seeds are perfectly edible – also loaded with vitamin C.

Eggs

Eggs are a great source of protein – another collagen booster. They are also high in one of our key skin-loving vitamins, biotin. Biotin is a really busy vitamin, needed for many metabolic processes, including healthy skin. Importantly, it helps metabolise fatty acids, enabling skin to retain structure and moisture. No wonder biotin is often referred to as the ‘beauty vitamin’!

Eggs are extremely versatile but always make a great breakfast choice because of their high protein content, which will keep you feeling fuller for longer – yet another bonus!

Avocados

Any plans for ensuing you have beautiful glowing skin should include the acknowledgement of avocados; they are synonymous with healthy skin. There are two key reasons for this; firstly, they contain the highest amounts of protein of any fruit or vegetable, and secondly, they are loaded with the powerful antioxidant, vitamin E.

Those watching their weight often avoid avocados. They do pack a punch calorie-wise, but as long as you limit them to no more than three a week you should be fine. Avocados also make wonderful face masks, leaving the skin soft, glowing and refreshed. And because they make such a delicious addition to salads, eating avocados always conjures up thoughts of summer, whatever the weather.

Pomegranate seeds

Pomegranate seeds are rich in powerful antioxidants called anthocyanins. These can help protect the skin against free radical damage (including that caused by the sun) and also prevent the ageing process. Pomegranate seeds are also really high in ellagic acid (also found in some berries) and has been studied for its ability to help prevent wrinkles developing. Even better, it protects the skin’s natural collagen from being broken down by over-exposure to the sun.

Pomegranate seeds work as well in sweet dishes as savoury ones. Think chicken, couscous, salads or homemade muesli, to get your morning off to a flying start!

Carrots

Carrots provide some of the richest sources of beta-carotene, a super powerful antioxidant. Specifically, beta-carotene has been studied in relation to its ability to prevent damage from the sun to the skin. The body converts beta-carotene into Vitamin A – also known as retinol – which is a common ingredient in many skincare products.

Clearly, carrots need no introduction for their wealth of uses in dishes. However, during the summer months there’s nothing better than chopping up a plate of crudités with carrots, peppers, cucumber, some toasted wholemeal pitta bread, with some delicious dips, for a great al fresco starter. And your skin will love it too!

When it comes to skin, what happens within is actually more important than what happens on the outside. So, nourish yours well this summer.

Stay well.

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All images: Shutterstock

Enjoy a staycation: top tips for holidaying at home

July 27, 2020July 17, 2020 / feelaliveuk / Leave a comment

With a massive increase in staycations this year for obvious reasons, many of us are disappointed at not being able to plan our annual ‘get-away’.

However, maybe just changing our mindset can make us realise that staying at home can be hugely fun too.

Clinical nutritionist, Suzie Sawyers shares some wonderfully healthy and fun staycation tips.

Healthy cocktails

Cocktails often remind us of holidays and fun times so why not get your mix on at home? Cocktails are traditionally very sugary and calorific which can bring on feelings of guilt and dampen down the enjoyment. But all is not lost because there are many ways you can enjoy cocktails without the guilt pangs!

Why not mix up a great summertime Skinny Margarita? Simply use Tequila, Triple Sec, freshly squeezed lime juice and some freshly squeezed ruby or pink grapefruit juice. Finish off with a wedge of lime. Grapefruit has been associated with weight loss, and whilst simply eating or drinking grapefruit juice is not going to solve all your weight issues, it’s low in calories and sugar, high in fibre, and, most importantly, a delicious addition to this margarita!

Eat Mediterranean food

You might not be in the Med but that doesn’t mean you can’t enjoy some of their delicious traditional recipes, without spending hours in the kitchen. Think about a traditional Turkish Mezze which is both easy and can be super-healthy too. Plus, it makes a great sharing platter for entertaining friends and family.

Dips and hummus always play a key role in any mezze plate. Traditional hummus is made from chickpeas which are loaded with protein, energising B-vitamins and phytoestrogens for hormone balancing. Create a beetroot dip (an amazing super food), mixed with garlic and natural yoghurt, and throw together a traditional olive salad, with fresh green leaves and feta cheese. Roast some red peppers and include loads of crudities and toasted pittas to fully enjoy the dips. A great way of bringing the Med to you!

Spend time outdoors

Holidays are very much associated with being outdoors, so make sure your staycation doesn’t disappoint on that front. Why not try some new activities? Or head for the coast and do some water sports; paddle boarding is incredibly popular right now and can be mastered fairly quickly.

Bike rides are a great family activity and enable you to view places you might not otherwise see, and from a different scenic perspective. Lots of landmarks and views can get missed on car journeys so get out and about on foot to explore your local area.

Relaxation

It’s not all about rushing about; having some down time is very important for overall health and wellbeing. Life has been and continues to be stressful for many people and long-term stress can raise cortisol levels. Symptoms such as anxiety, irritability, poor sleep and unwanted weight gain are all signs your stress hormones need support.

To be effective and properly restful, you need to give yourself real ‘down-time’. Whether that’s just reading a book or listening to some music in the garden find something that works for you. You can also try taking an adaptogenic herb such as ashwagandha which helps manage stress and reduces cortisol levels. Holidays are all about investing in some ‘you’ time, so make this happen.

Have fun!

Most important! Staying at home doesn’t have to be dull. Like any holiday it needs a little planning so that you really enjoy the time you have, and you can look back and feel you’ve had a proper break.

Why not plan the days with a calendar in front of you? Research local attractions for day trips, catch up with friends and family if you can, and do things that you wouldn’t generally get time to do.

Whatever you decide, you deserve some time off. So, make the most of every staycation moment!

Stay well.

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

All images: Shutterstock

Five natural ways to make sure you have a relaxing holiday

August 9, 2018August 9, 2018 / feelaliveuk / Leave a comment

You’ve planned and looked forward to your much-needed and deserved holiday for a long time. It makes sense that you want to squeeze every last bit of enjoyment and relaxation from that break. However, for many reasons, holidays can be a little stressful at times and things don’t always go according to plan.

Clinical Nutritionist, Suzie Sawyer, shares her five top tips on how to make your holiday down-time as relaxing as possible so you come back feeling fully refreshed.

BANISH TECHNOLOGY

We live in a 24/7 ‘always on’ society. This is great in one way as it makes communication so much easier. However, it has a massive downside in that we can never feel fully relaxed due to outside influences.

It’s no secret that the biggest issue we have is the mobile phone and the fact that we’re always contactable (unless we’re somewhere truly remote!). Therefore, the body and mind can never totally relax. Try to make this holiday the one where you decide to ditch the phone. If it’s switched on, you’ll still be checking emails and social media. The world isn’t going to end whilst you’re away so detach yourself, just for a short while.

Your body and mind will be so much more refreshed if you take a break from technology and everything will still be there when you re-connect again back home.

EAT RELAXING FOODS

We know that caffeinated drinks such as coffee and tea will keep the brain on high alert and put more adrenalin into the system, making it difficult to relax. Equally, highly refined foods such as cakes and biscuits negatively affect blood sugar levels, also encouraging the release of adrenalin.

Whilst you’re away, try to give the body a break from foods that deliver no real nutrient value, and adversely affect mood and energy levels. Brightly coloured vegetables and fruits (think the Mediterranean diet) such as tomatoes, peppers, avocadoes, berry fruits, melons, cucumbers (the list is endless), provide a wealth of nutrients your body will love.

More importantly, many fruits and vegetables contain good levels of the mineral magnesium, frequently depleted in the daily diet, but one of nature’s most relaxing nutrients. Fish, particularly salmon, and nuts also contain good levels of magnesium. Thankfully, they’re all available in Mediterranean countries and around the world so try to make a point of including these foods as much as possible during your break. You’ll come back feeling so much more relaxed.

TAKE THE HERB PASSIONFLOWER

Plane journeys, car journeys, coach journeys, families – often all part of a holiday but also a potential cause of stress. If you have a fear of flying for example, or you encounter something on your break which sends your stress levels soring, then the herb passionflower, readily available in health food stores as a Traditional Herbal Remedy, can really help.

Passionflower helps to stimulate the release of GABA, one of our relaxing brain neurotransmitters, and it can work very quickly and effectively. Either start taking some before your trip or pack some just in case.

TRY SOME YOGA

Yoga has increased in popularity enormously over the last few years. It delivers amazing health benefits as well as encouraging feelings of peace and wellbeing. Clearly, if your holiday choice is to attend a yoga retreat then you’re certainly going to come back feeling relaxed.

However, you can still practice some yoga on your own whilst you’re away. Certain well-known yoga sequences such as Sun Salutations can be easily learnt and practised anywhere and there are plenty of free yoga apps and YouTube tutorials to help (you can switch your mobile on for this one!). A few rounds of these every morning is a wonderful way of waking up the body, stretching and encouraging lasting feelings of relaxation.

PRIORITISE SLEEP

Depending on your choice of destination or type of holiday, it may or may not be possible to get restful and rejuvenating sleep. However, it’s certainly worth trying to make your break one where you prioritise sleep. According to the Sleep Council (www.sleepcouncil.org.uk) one third of Britons only sleep for five or six hours nightly, as opposed to the recommended seven or eight hours and lack of sleep can have a long lasting negative effect on your feelings of wellbeing and relaxation.

Interestingly, just having fewer caffeinated and stimulatory food and drinks, turning off equipment emitting blue light (like your mobile phone) and keeping alcohol to a minimum, can have a marked positive effect on sleep patterns. Plus the herb passionflower also greatly aids relaxation, therefore improving sleep.

Your skin, mood, immune system and whole body will really appreciate some extra shut-eye.

So with a little forward planning, and these top tips, your holiday can be the most relaxing one ever!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

Eat your way to great hydration

August 2, 2018July 26, 2018 / feelaliveuk / Leave a comment

You probably don’t need reminding that the heat is on right now! We all want to enjoy summer months to the full. However, the body needs to be properly hydrated for energy levels to be sustained and the brain to remain sharp. The body is around 70% water, so what’s the best way of keeping water levels right?

Clinical Nutritionist, Suzie Sawyer, shares her insights on hydration!

Clearly, we lose more fluids when the weather it hot and steamy because, not to put too finer point on it, we sweat more! Plus, exercising during the hot weather is going to require more fluids to be replaced.

The best advice is to try to avoid dehydration. You can tell if you are properly hydrated because your urine should be almost clear. Generally, we need a minimum of the equivalent of eight glasses of water daily, and up to two litres during the really hot weather. However, there’s lots of water in fruits and vegetables and they also count towards your fluid intake, plus they’ll deliver lots more besides!

The body naturally contains electrolytes, including sodium, and they all help to regulate water balance in the body. Therefore, we know that for effective hydration, water and other essential nutrients are all needed.

Here are five foods that will keep you hydrated all summer long!

CUCUMBER

This is probably the most watery of all vegetables. It contains some great immune-boosting nutrients such as vitamin C, but also provides plenty of electrolytes, so if you’re slightly dehydrated in the heat, it will help to get everything quickly back in balance.

One of the great things about cucumber is that it makes a great snack and is particularly good dipped into hummus. Plus it’s so refreshing; keep a chilled jug of water handy with some sliced cucumber, mint and ginger. It makes drinking water much more interesting!

CELERY

Whilst many people find the taste of celery a little strange and over-powering, it’s certainly worth persevering. It contains plenty of vitamins A, C and K plus some fibre. Celery is also a must for helping to alkalise the body; the body prefers to be slightly alkaline rather than acidic. Over-acidity can cause muscle and joint pain, which is certainly not something you want when you’re out and about enjoying the summer.

Just like cucumber, celery makes a great summer snack or can be added to a smoothie or juice. In fact, having a vegetable juice after you’ve been exercising or sweating a lot in the heat is one of the best ways of re-hydrating the body.

WATERMELON

An obvious and delicious choice for summer! Watermelon needs no accompaniments – it’s just great simply sliced. It’s also perfect added to a jug of chilled water in the fridge and it’ll encourage you to drink more water! Watermelon is just over 90% water and its rich colour means that it’s also a great source of sun-protecting antioxidants.

Plus, if you’re planning a steamy night, then watermelon is the fruit to eat! It contain citrulline which stimulates the amino acid arginine that encourages blood flow to the sexual organs!

BERRIES

Strawberries actually contain the highest water content of all berry fruits and summer is the perfect time to be enjoying them all at their very best. Blueberries, raspberries, strawberries, cherries and blackberries all make great fruit salads, smoothies, crumbles, pies or Eton mess. And because they’re so transportable, they make perfect post-exercise re-hydration snacks.

All berries are packed with anthocyanins, which are plant compounds high in age-blocking antioxidants. So, you’ll skin will look fresh and plumped from being properly hydrated and nutrient-loaded.

SPINACH

Whilst it can be very frustrating when cooking with spinach, as it reduces down so dramatically, its high water content makes it an excellent summer vegetable. It’s best added to salads to enjoy all its nutrients, but most importantly, to keep the body super-hydrated.

Additionally, spinach is high in lutein and zeaxanthin, both powerful carotenoids which are very protective of the eyes. Whilst you should always be diligent about wearing sun-glasses when the sun is strong, your eyes will be better protected from the blue light that’s emitted from electronic devices, particularly computers.

So, whilst you’re eating your way to optimal hydration, you’ll also be benefitting from a great nutrient boost at the same time.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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 Herbfacts

Five ways to have a happy and healthy holiday

July 24, 2018July 19, 2018 / feelaliveuk / Leave a comment

The holiday season is here! Whether you’re planning to venture overseas or having a staycation, you and your family all want to feel happy and healthy so you can enjoy your summer break to the full.

Clinical Nutritionist Suzie Sawyer offers her five top tips for great holiday health.

HAPPY TUMMIES

Gut health is still big news and it certainly holds the key to maintaining great all-round health. If your internal systems aren’t working too well then everything else is going to struggle. In order to try and prevent any nasty tummy troubles on holiday, you need to prepare your gut beforehand; about a month before your holiday or planned staycation would work really well but taking helpful measures at any time will be beneficial.

Enter kefir. Kefir is the king of fermented foods and helps encourage the good gut bacteria, which we all need, to flourish. In fact, it seems to encourage a diversity of good bacteria. It may also be that kefir is more resistant to stomach acid than probiotic supplements, so it will be of even more benefit to the digestive system.

Kefir is readily available in supermarkets. The only downside is that it’s quite sour so it’s best mixed with plain yoghurt and berries on top of muesli or granola.

WATCH THE WATER

We’re generally wary of tap water when travelling to countries not always known for their cleanliness. However, it’s surprisingly easy to pick up a germ (such as a parasite) from water anywhere. Sometimes these can live in the body without making themselves known for a while and then they may start to give you digestive problems. Worse, you could pick up something that really upsets your stomach and spoils your holiday.

The best advice is to drink bottled water wherever you are and brush your teeth with water that has been boiled. Alternatively, you can buy water sterilising tablets to use when you’re away – always better safe than sorry.

Drinking sufficient water is also essential when the weather is hot. Aim for around two litres of bottled or filtered water daily during the summer months. You’re going to sweat more when it’s hot plus if you’re drinking alcohol then this will further dehydrate the body. Any holiday hangovers will be lessened too if you’re well hydrated.

DETER MOSQUITOS

Many a holiday or trip can be ruined by mosquitos feasting on unsuspecting humans. As always, prevention is better than cure. Eating foods high in vitamin B1 may deter mosquitos; beef, liver, wholegrains, oats, brewer’s yeast (think marmite) and brown rice are all good sources of vitamin B1. Also, it’s best to avoid eating refined sugary foods; these make the skin sweeter which will further encourage mosquitos. Plus, of course, alcohol is going to further entice them to your skin!

If you’re prone to insect bites, then it’s also worth packing some repellent spray. Whilst you may not like the smell of it, neither do they!

SUN PROTECTION

Whilst sun cream protects you on the outside from sun burn, they’ll often be parts of the body that get missed when applying it, plus the skin still dries out when exposed to the sun. So, it’s really worth protecting yourself from the inside too!

Beta-carotene is a powerful antioxidant that’s found in many fruits and vegetables, especially yellow and orange ones. Sweet potatoes and yellow peppers both contain lots of beta-carotene. Therefore, make sure your diet is packed with vegetables and some fruit all summer long. It’s not always easy to eat everything you need when holidaying abroad, so make sure you’ve eaten plenty before you go.

POST PLANE YOGA

Sitting on a plane for a few hours (or more) can really give you stiff muscles and joints, not to mention digestive issues. The muscles in the back, quads, hips and glutes all contract. However, with some gentle stretching once you reach your hotel room, you’ll soon be feeling back to your normal self.

Forward bends from standing wide legs, extended child’s pose from a kneeling position and then extending forward as far as possible, and the cat stretch – on all fours breathe deeply, back arched on the inhale and rounded on the exhale – can really help. Do all of these stretches a few times and your muscles will be lengthened again and you’ll be ready to really start your holiday!

So with a little forward planning you can better enjoy your well-earned break.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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 Herbfacts

Guava Fruit

Eggs

Avocados

Pomegranate seeds

Carrots

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Healthy cocktails

Eat Mediterranean food

Spend time outdoors

Relaxation

Have fun!

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