Walking wellness: five ways to get the most out of your hike

April 11, 2023 / feelaliveuk / Leave a comment

Woman walking through a forest glade

Walking is often dismissed as being an effective form of exercise because it doesn’t seem sufficiently hardcore! However, walking provides some amazing health benefits, both mentally and physically.

With the warmer weather and longer days on the way, it’s a great time to get outdoors and enjoy this type of exercise.

Clinical Nutritionist Suzie Sawyer shares how to get the most benefit out of our walks.

Get pacey

Walking is great for any level of physical fitness, and it can be tailored individually. If you’re just starting out on your fitness journey or recovering from injury, then you can build up physical fitness quite quickly.

However, whilst it’s not about doing an endurance stint, research suggests that by getting slightly out of breath (meaning the heart rate is elevated), you’ll be rewarded with greater benefits. Not only is this good for the cardiovascular system, but also the brain.

A woman with a rucksack enjoying a walk outdoors in a forest

The brain has a large blood flow feeding it, and by elevating your heart rate, this also helps the brain both in the short and longer term. If you’re feeling a little brain foggy, a brisk walk can really help.

Be in the moment

One of the many benefits to walking in the great outdoors is being close to nature with all the beauty that brings. If you live in a busy town or city, you might not always be able to escape to the countryside but try and find a green space such as a local park of woodland.

shutterstock_171654062 woman hiking Oct15

Our lives are very busy and noisy, especially because we tend to live in an ‘always on’ world. The countryside enables you to practice mindfulness by just enjoying the peace and tranquillity that nature provides. As such, walking provides myriad benefits to mental wellbeing, especially if you turn off your devices and enjoy the moment.

Fuel your body

The body does, of course, need to be properly fuelled, especially if you’re going on a longer hike. Before you start, make sure you’ve eaten a good breakfast. Whole grain porridge oats provide a great pre-walk power-up, as their energy is released slowly into the bloodstream. Plus, porridge oats are loaded with energising B-vitamins.

Porridge topped with bananas and blueberries

If you’re going out for the day, then pack some lunch that provides both protein and carbohydrates. Sandwiches made with whole grain bread are fine and easily transportable. However, if you’re gluten-free, then there are loads of multi grain wraps available, that contain millet, chickpeas, or other gluten-free ingredients.

Vegan,Tortilla,Wrap,,Roll,With,Grilled,Vegetables.

Load them with protein and some veggies such as egg, tuna, feta, cucumber, rocket, hummus, avocado, chopped carrot – there’s no shortage of tasty options. If you’ve got colour in your wrap or sandwich, you’ve got plenty of nutrients too! Importantly, you don’t need to eat loads just because you’re out on a walk; the body has plenty of fuel stored as well.

Don’t forget to hydrate

There are plenty of sports drinks on the market but unless you’re walking or running a marathon, they really aren’t needed, and they tend to be high in sweeteners or other sugars. If you’re able to plan ahead drink plenty of water the day before and then take a litre with you – you’ll need more if you’re out for a long time and the weather is warm.

Woman,Drinking,Water.

Hydration is as important as food, and even more so when it comes to exercise. You can start to feel very sluggish if you haven’t drunk sufficient water. If plain water is not your bag, you can always dilute it slightly with some fruit juice, which can help rehydration quicker.

Rest and recover

With any form of physical exercise, recovery is as important. This is when the body heals and re-builds. As part of the body’s normal processes, it is constantly breaking down and re-building. However, it needs plenty of protein, especially in the meal after the walk, and some rest too.

CLose up of woman exercising and stretching outside

Stretching is often forgotten about, but it really helps prevent injury and stop that feeling of stiffness in the muscles and joints that can occur the next day. If you find you get lower back ache when walking (which is very common), this is sometimes down to tight hamstrings so lying on your back and pulling your straight legs individually towards the body, can really help. Equally, tight calf muscles can create problems in the feet or knees. So be kind to your body; it’s working hard for you.

Enjoy all the wonderful benefits walking can bring this spring.

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The importance of hydration: how to stay well-watered

August 22, 2022August 30, 2022 / feelaliveuk / Leave a comment

Woman,Drinking,Water.

We’ve heard the word ‘hydration’ plenty of times over the last few weeks, and during the recent heat waves. It’s been more important than ever to ensure the body is not dehydrated.

Dehydration makes you feel exhausted. However, hydration is not just about drinking more water. Although this is of course very important, there are other measures you can take.

Clinical Nutritionist, Suzie Sawyer, shares her five top tips for keeping hydrated and energised.

First things thirst!

Water is of course the most essential nutrient. The body is around 70-80% water so it makes sense that we can’t live without water. However, it’s amazing how little water many of us actually drink in a day.

A close up of a woman holding a glass of water to represent staying hydrated

Your urine should be pretty clear (apart from the first morning pee!) Urine is a good indicator of how well hydrated you are. Aim for around 1.5 – 2 litres water daily, ideally from a filtered source. It also depends on how much exercise you are doing and the temperature outside. And always remember to be ahead of the thirst; if you’re thirsty, you’re already dehydrated.

Eat vegetables with a high water content

Whilst it’s important to drink plenty of water, especially during the hot weather, certain vegetables are high in water so will also help to rehydrate. Top of the list are cucumbers and lettuce which are both around 96% water. Celery is another great contender being 95% water (and is also great for reducing blood pressure), as are courgettes.

shutterstock_332940713 cucumber June16

There are additional benefits to adding plenty of vegetables to your hydration routine because they all contain loads of electrolytes – minerals that are lost during normal metabolic processes and when we sweat.

Eat plenty of fruit too

There are plenty of fruits that are loaded with water too! Top of the list is watermelon with 92% water content. As a bonus, watermelon is packed with antioxidants which are very supportive of overall health. Watermelon makes a very refreshing snack, especially when the heat is on.

CLose up of a hand holding a slice of watermelow with the words hello summer cut out of it

Other great fruit choices are strawberries, peaches, oranges, and melon. These foods are high in immune boosting vitamin C as well as potassium, which is a key electrolyte, along with sodium, both of which help keep body fluid levels balanced. Nature has been very clever in providing foods, which, when eaten in a diet containing loads of colour variety, provide so many of the nutrients that the body needs.

Get brewing

Drinking herbal and fruit teas are another great way of increasing water intake without caffeine; caffeine can exacerbate dehydration. Chamomile tea makes a good choice in this respect and is also great for calming an agitated digestion and nervous system generally.

shutterstock_109015685 camomile tea Mar17

You can also make your own tea or water brew. Lemon and ginger tea (either drunk hot or cold) is brilliant. Lemon adds some vitamin C to the mix and crushed ginger is a great anti-inflammatory, feeding the good gut bacteria and also helping to alleviate headaches and migraines, which can be more problematic when the temperature rises.

And the wild cards!

The body contains a fine balance of nutrients at a cellular level and, of course, we are not ‘pure’ water as such. Therefore, drinks that contain electrolytes and carbohydrates can actually be more effective at rehydrating.

Woman pouring a glass of milk

In this respect, milk is great because it contains proteins, fats, carbohydrates, and sodium so will also help your body retain fluids (without causing fluid retention). Coconut water is brilliant at hydrating because it’s rich in potassium (a key electrolyte) and is also energising.

And one you may not have thought about is chia water. Chia seeds are a great source of healthy omega-3 fats, but chia seeds absorb ten times their weight in water, making a great drink. For a real power up, why not add them to coconut water?

There are plenty of ways to keep well hydrated and bouncing with energy this summer!

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Five foods to feed your brain

May 9, 2022May 6, 2022 / feelaliveuk / Leave a comment

A plate with a picture of a brain on to represent eating healthily to support a sharper brain

You may be surprised to learn that the brain requires more energy than any other organ of the body. Well, maybe that’s not such a surprise when you think that the brain is always on!

It’s not just energy-dense foods that it loves, but specific nutrients too. You can often notice the difference in all aspects of brain function when you feed it correctly.

Clinical nutritionist, Suzie Sawyer, shares her five top foods to sharpen the mind.

Salmon

Salmon, and indeed all oily fish, including mackerel, sardines, trout, and pilchard, are rich in the essential omega-3 fatty acids. The brain contains loads of these fats and therefore they need to be topped up regularly for optimal function.

Fillet of salmon with some steamed asparagus

Importantly, the body can’t make these fats, so they need to be eaten in the diet (or supplemented). If fish is not for you then make sure you’re eating plenty of flaxseeds (they can be sprinkled into yoghurt, cereals or porridge) or go for other nuts and seeds.

Eggs

Eggs are a great source of many nutrients, but specifically choline, which the brain uses to create a neurotransmitter that helps to regulate memory and mood (amongst other key functions).

Scrambled eggs on toast with mushrooms and tomatoes

Eggs are also a rich source of vitamin B6 and vitamin B12, also needed for many brain functions, but specifically to produce brain neurotransmitters. Protein is key for a sharp and balanced brain, and eggs deliver on this front too. Indeed, starting the day with an egg-based breakfast will tick all the boxes for your brain health.

Blueberries

These beautiful berries are loaded with antioxidants which help protect the brain from damaging free radicals and the aging process. Blueberries are also loaded with vitamin C which helps support blood flow to the brain, which in turn is going to improve memory and general cognitive function.

shutterstock_270983405 porridge and blueberries Sept15

Blueberries are, of course, very easy to transport, so they make a great snack. However, they are just as easy to throw over your morning oat-based breakfast or added to natural yoghurt, with some seeds, for a great breakfast option. The great news is that all berries love the brain, so with summer berry season approaching, you’ll have plenty of choice.

Dark chocolate

Dark chocolate is packed with polyphenols, plant compounds that protect the brain from free radical damage but also help memory and overall brain function. And there’s loads of research to support this too. What’s more, dark chocolate contains plenty of magnesium which helps to reduce stress levels; high levels of cortisol (the body’s stress hormone) are known to adversely affect brain function.

Squares of dark chocolate

Go for dark chocolate (ideally 70% or more of cocoa). Unfortunately, milk chocolate does not provide the same health benefits and will deliver lots of sugar. A couple of squares of dark chocolate daily can satisfy any sweet cravings and keep your brain sharp too.

Water

Dehydration will reduce brain function quicker than nutrient depletion. It’s the often-forgotten piece of the nutritional jigsaw puzzle. Water is essential for maintaining attention and keeping focus, reducing headaches and memory loss, and improving overall cognitive function. Even just 2% dehydration takes a toll on brain function. Whilst it’s not easy to quantify what this means in terms of volume of liquid, the important point is that even a marginal deficiency will have big impact.

CLose up of a woman holdnig a glass of water

If you aim to drink 1.5 – 2 litres of water daily, and you might need more if you’re exercising heavily, then you’ll be amazed at how much sharper your brain function feels. And energy levels will soar too!

So, feed your brain by adding some of these elements into your diet and you should start to notice a difference.

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Kick-start your energy levels ready for the New Year with these top energy-giving foods

December 27, 2021December 20, 2021 / feelaliveuk / Leave a comment

Happy woman outside in winter with energy

As we move towards the new year following Christmas festivities, many of us may feel low in energy. Getting a good balance between being active and relaxing can help support your get up and go.

However, there are some great foods that you can add to your diet to help support your energy levels.

Clinical Nutritionist Suzie Sawyer shares her five top energy-boosting foods.

Bananas

Bananas are not only a great go-to, on the run delicious snack, they pack a nutrient punch too. They’re loaded with vitamin B6 which is essential for energy production. Additionally, they also contain plenty of energising folate and vitamin B2. Importantly, they’re high in the mineral potassium, an electrolyte that can frequently become out of balance, especially if you’re exercising hard and sweating a lot.

Whole bananas and diced banana

Whilst bananas are relatively high on the glycaemic index, meaning they’ll give a fairly instant burst of energy, their high fibre content means they will still deliver sustained energy. Plus, if you eat a banana with some protein, perhaps a handful of nuts and seeds, then the combined effect will reduce the glycaemic load of the banana and keep your energy levels up for longer.

Sweet potatoes

Whilst they’re called potatoes, sweet potatoes are from a completely different family to the white potato. White potatoes are good for providing energy, but sweet potatoes have the slight edge as they’re a lower on the glycaemic index, therefore energy levels will be sustained for longer.

A bowl of roasted sweet potato wedges

Just like bananas, sweet potatoes are also rich in potassium so will help balance the body’s electrolytes. Plus, if you’re diet has been high in salt over the festive period, sweet potatoes will help get everything back into balance.

Sweet potatoes can be served in their jackets, cut into wedges and roasted as a substitute for traditional chips, or simply boiled and mashed with a little butter and pepper. Delicious!

Quinoa

Often referred to as a ‘super food’, quinoa can certainly hold its own in the nutritional stakes. Quinoa is not actually a grain but a seed, which is great for people who can’t tolerate lots of grains or have allergies to these types of food.

Quinoa and bulgar wheat salad with feta

Quinoa is fairly unique in that it’s a food high in both protein and complex carbohydrates, so it’s going to keep energy levels up. Its uniqueness is further highlighted by the fact that it provides all the essential nine amino acids that make up proteins (and other plant foods are generally lacking in some of them). Equally, quinoa is rich in the family of B-vitamins, needed to release energy from food, as well as the minerals, copper, iron, and magnesium.

Oats

Oats are certainly one of the healthiest grains on earth. They’re a whole grain and a great source of key vitamins, minerals, fibre, and antioxidants. However, not all oats are created equal and the rougher and larger the pieces of oat, the lower on the glycaemic index they’ll be, and the more long-lasting energy will be delivered.

Porridge topped with bananas and blueberries

Scottish oats have very little refining so are a good choice but try to avoid quick or instant oats as much of the fibre and nutrients will have been lost in the refining process. Overnight oats for breakfast are becoming increasingly popular, where the oats are soaked in milk (perhaps plant-based) with some fruit such as apple, banana, or melon. Add some Greek yogurt and flaxseeds to the mix and you’ve got the perfect start to the day that will keep you fuelled until lunch time.

Water

How often do we forget about water as being a key energy source? If the body is dehydrated, you’ll be going nowhere fast! Even mild dehydration of 1-2% can affect energy levels as well as mood and the ability to concentrate.

A close up of a woman holding a glass of water to represent staying hydrated

Make a resolution for 2022 to drink at least eight glasses of water daily. Fruit and vegetables also count towards your water intake but however much you’re eating, do keep your resolve on how many glasses you are drinking.

Not only will energy levels improve, but your skin will also glow, digestion will be better, and your liver will certainly thank you!

So, with a few dietary additions you can make 2022 your most energetic year yet!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Outdoor adventures: food to fuel your day trip

July 26, 2021July 22, 2021 / feelaliveuk / Leave a comment

shutterstock_171654062 woman hiking Oct15

With the summer season now in full flow, some more favourable weather on the way and our freedoms promised, what better time to fully enjoy the great outdoors? You will be bagging some great health benefits too from spending time outside in the sunshine and fresh air.

When heading out for the day, what you pack to keep you feeling energised all day long is important to ensure you are able to make the most of your day trip.

This Love Parks Week Clinical Nutritionist Suzie Sawyer shares her top nutrition tips to help you fully enjoy your day in the fresh air!

Boost your nutrients

If you are out all day and possibly enjoying some hiking or physical activity, then the body is certainly going to need some decent fuel in the middle of the day. Each mealtime is an opportunity to load up on valuable nutrients the body needs daily, as well as filling up the tank with energy.

Clearly everything needs to be easily transportable therefore wholemeal wraps loaded with protein and vegetables is one of the best options. It is important to eat protein at every mealtime to balance blood sugar levels and keep energy sustained throughout the day. Great choices for wraps include chicken, tuna, chickpeas, or grilled halloumi cheese.

shutterstock_461352127 selection of wraps

All choices work really well with some roasted vegetables (prepared the night before) and pesto. The wrap (ideally wholemeal) will deliver plenty of energising B-vitamins (as will the filling) plus it is a great way of topping up your vegetable intake.

Guacamole,Dip,In,Bowl,Over,White,Stone,Background.,Healthy,Avocado

Another great option is smashed avocado with salad or roasted vegetables. Avocados are loaded with healthy fats that are needed to absorb our fat-soluble vitamins (vitamin A, vitamin D and vitamin E), all of which are required for the immune system. Avocados also contain some protein, plus vitamin E which is great for the skin. So, be sure to make lunch count so energy levels are not flagging a couple of hours later.

Snacks to keep you walking smart

If you are walking or hiking, then you will need to keep energy levels topped up throughout the day, not just at lunchtime. Great transportable and energising snacks include cashew nuts (a higher carb nut), raisins (for a quick energy shot) and bananas (the perfect pre-wrapped snack!)

Homemade flapjacks

Why not make some delicious flapjacks the day before full of protein and energising carbs too? If you make them with agave syrup, porridge oats, raisins, hazelnuts and mixed seeds, you can fully enjoy a perfect, energy-boosting and nutritious snack.

Composition,Of,Green,Olives,,Oil,,Spices,,Gravy,Boats,,On,A

Other great snacks include olives which contain plenty of healthy fats to hold off hunger pangs or some veggie crisps (healthier than the ‘normal’ potato variety!)

Hydrate often

Let us not forget the most important thing to pack – plenty of water to keep you hydrated. You won’t be walking very far if you are dehydrated. It is important to keep ahead of thirst; when you feel thirsty the body is already slightly dehydrated so top up regularly. On a ‘normal’ day it’s recommended to drink 1 ½ to 2 litres of water daily. However, strenuous walking uses up a lot more water in the body, so aim to drink at least 300 ml for every hour you plan on being active.

Woman,Drinking,Water.

Whilst having large quantities of sports drinks is not needed and will only increase daily sugar intake, the body is not pure water. The body contains electrolytes that need replenishing especially when the weather is hot. So, it’s a good idea to add an electrolyte powder to your water which you can sip throughout the day. Additionally, having one of your water bottles very slightly diluted with fruit juice will help the body rehydrate quicker.

Sun protection

Sun cream and a sun hat are essential items! Even when it’s cloudy, the sun’s UV rays penetrate and can cause a nasty case of sunburn if precautions aren’t taken.

Hat,And,Glasses,Lie,On,A,Beach,At,A,Beautiful

It’s worth also noting that if you’re taking a daily multivitamin that contains beta-carotene, this does provide some protection against sun damage but not sufficient to avoid wearing sun cream. However, it does help protect the skin against free-radical damage caused by the sun and will hold back the ageing process.

So, with the combination of rejuvenating fresh air, beautiful countryside parklands, and nutritious food, you can guarantee a great day out!

Stay well.

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Five ways to improve your fitness through nutrition

September 23, 2020September 11, 2020 / feelaliveuk / Leave a comment

We’re all in a slightly strange world right now and everyone has been affected in some way or another. However, by keeping physically fit, you’re more likely to be able to cope better with what life throws your way.

It’s amazing how much we can influence fitness levels just by making a few dietary tweaks along the way.

This National Fitness Day clinical nutritionist, Suzie Sawyer, shares her five top tips for improving your fitness through nutrition.

Protein

Many people associate carbohydrate foods with fitness and endurance. Whilst carbohydrates are clearly very important (they are one of our key macro nutrients), protein is key.

Protein is essential for repair and for building bones and muscles, as well as hormone and immune function. All these factors are key when improving fitness levels and overall wellness. Eating too little protein can cause the body to ‘break down’ rather than build stronger, leaner muscle mass. Indeed, the more muscle you have, the more metabolically active the body is, and the more calories are burned at rest. That doesn’t mean by eating lots of protein, you’re going to look like pop-eye! You’ll simply be building a strong base.

So how much protein do we need? Clearly it depends on exertion levels and those undertaking serious body building sports will need much more. However, for overall great health, ensure you’re eating some protein at every meal. Eggs are great for breakfast; chicken, turkey, fish, soya produce, beans, meat, dairy and nuts are all good sources of protein for lunch and dinner. A bowl of white pasta with a tomato-based sauce is not going to cut it from a protein perspective, so try to plan your meals around protein.

Ditch the junk

Refined foods such as cakes, biscuits, pastries and ready meals are all sources of carbohydrates, but they don’t provide any nutritional benefits, just empty calories. In fact, these foods upset blood sugar balance and deplete rather than enhance energy levels.

Alcohol, fizzy drinks and too many caffeinated drinks also have the same effect. There is research to suggest that exercising after having a strong coffee does help improve fat burning which is great. However, if you’re a caffeine junkie, consuming lots of coffee throughout the day, then you’ll get that ‘tired but wired’ feeling, and anxiety levels will increase; certainly not what’s needed especially at the moment. Be mindful of how much you’re consuming overall. The odd treat is fine but not every day.

Nutrients for sleep

Rest and peaceful sleep are essential for improving fitness levels and for wellness generally. The body repairs, detoxifies and absorbs nutrients whilst we’re asleep so it’s important to ensure yours is as good as it can be.

A good bedtime routine is essential. Turning off all electronic devices around two hours before bedtime is also important as blue light affects the brain and will keep you awake.

Additionally, foods containing the amino acid tryptophan helps produce melatonin, our sleep hormone; great foods to eat are oats, bananas, soya produce, eggs, chicken, turkey, nuts and dairy. The ‘old-wives tale’ recommends a warm, milk drink before bedtime and this rings true. Half a cup of either milk or soya milk with a few almonds about an hour before bedtime is one of the most effective and easiest ways of getting a good night’s sleep.

Hydration

All athletes know that being properly hydrated can make all the difference when it comes to performance. Whilst we’re not all about to run a marathon, it’s important to keep well hydrated throughout the day. Your body will retain water making you look puffier if you’re not drinking enough.

Herbal and fruit teas can count towards the target of 1 ½ – 2 litres daily but there is no substitute for plain water for keeping everything running smoothly and energy levels in good shape.

Energy-dense foods

Whilst protein is essential for fitness, eating energy-rich foods are also needed for keeping everything in good balance. For healthy carbohydrates think whole grains in the form of oats, quinoa, wholegrain rice, wholemeal bread, beans, as well as green leafy veg and energy-dense vegetables such as sweet potatoes.

It is, however, important to be mindful of portion sizes; we all know when our plate is overly filled. As with everything, it’s all about balance!

So, follow the above 5 steps in order to improve your fitness levels through good nutrition and overall wellbeing.

Stay well.

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On your bike: the health benefits of cycling

June 8, 2020June 5, 2020 / feelaliveuk / Leave a comment

One of the positives to come out of our recently restricted lives is that many people have taken to two wheels to get some exercise and enjoy the great outdoors. And what better time to get out there than National Bike Week?

Cycling is a great activity for families and small groups of friends but can be just as enjoyable on your own.

Clinical Nutritionist Suzie Sawyer looks at the health benefits of cycling and how to get the most out of your biking.

What are the health benefits?

Lots of people have turned to cycling recently as a great way of keeping fit. It’s also been a great way to get outdoors, breathe some fresh air and just enjoy the ride. In terms of actual energy consumed, you can burn around 600 calories an hour, or if doing a harder ride, as many as 800. It’s therefore a great way of keeping weight in check. If you’re going out for an hour’s ride, then you don’t need to take any snacks or extra food; the body has its own amazing energy-storage system. But always travel with a water bottle to keep yourself hydrated.

Any form of exercise that elevates the heart rate for around 30 minutes helps with fat burning but also overall aerobic fitness. This is turn has a positive effect on blood pressure, cholesterol levels and protection against Type 2 diabetes. Additionally, cycling is great for mental wellbeing and you see much more of the world when you’re slightly elevated above the hedge line!

How can I make the most of an hour’s ride?

The beauty of cycling is that you don’t need to go out for hours and hours if time is short. Why not set yourself small challenges such as trying to get further on a certain route in a fixed amount of time, meaning you’ve cycled faster? Or try to add some hills or small inclines into your ride. It’s so much harder trying to get a bike up a hill than running it, so you’ll get a much better cardio workout.

However, not every ride needs to be about a challenge because the most important part of cycling or any exercise is to enjoy the experience. Notice the landscape around you and be grateful for the opportunity of seeing the great outdoors and to have some headspace. Vary your routes and try to avoid overly busy roads.

Clearly, it’s a very different experience riding off-road to on-road which is where a hybrid bike is so useful, so you’re not limited to either. Importantly, make sure you’re well hydrated when you start the ride and take a good-sized bottle filled with lightly diluted fruit juice with water. This will provide a very small amount of carbohydrate to keep energy levels up and help the body rehydrate faster, especially when it’s hot.

What about longer rides?

Cycling for half a day or longer, especially with family and friends is a brilliant way of spending some time outdoors. Clearly, if it’s a family event, then you need to make sure kids have the right gear, especially helmets, and have had plenty of sun cream applied beforehand (you can even get burnt on cloudy days at this time of year).

Take plenty of fluids and be careful not to underestimate the amount you might drink; cycling is really thirsty work, especially if you’re tackling more challenging terrain. It’s also a good idea to have some kind of sports drinks with you, as well as water, as they contain electrolytes plus carbohydrates to help avoid dehydration, especially when it’s hot.

If you’re planning on going out for a while, you’ll also need to take some food with you. Energising bagels with jam (always a kids’ favourite), muesli bars, bananas dried fruits and nuts are good choices. Traditional sports bars tend to be loaded with sweeteners so are best avoided if possible unless you’re a competitive cyclist, in which case you’ll need more structured meal replacements.

So, whether you’re out for an hour or a day, any time you can spend on a bike will be beneficial for both mind and body.

Stay well.

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Five acts of self-kindness to support your mental well-being

May 18, 2020May 15, 2020 / feelaliveuk / Leave a comment

It’s Mental Health Awareness week and with the current lockdown restrictions in place, never has our mental health come into such sharp focus.

Life is very challenging at the moment for many people. Now is the perfect time to be kind to yourself and focus on your own mental wellbeing.

Clinical nutritionist Suzie Sawyer shares her top tips for self-care and self-kindness.

Focus on food

What we eat has the most profound effect on mental well-being as anything. Nothing works in isolation in the body, therefore everything we eat has a massive impact on our brain and emotional health.

As an example, there have been numerous research studies to confirm that diets high in junk foods cause low energy, increased anxiety, poor sleep, nutrient depletion, and of course, weight gain. Be kind to your brain and body and feed it with nutrient dense foods.

Make your meals as colourful as possible, including plenty of fruits and vegetables as these are some of the most nutrient-dense foods available to us. If you can’t always get fresh, then stock up on frozen which are just as good as they retain most of their nutrients having been frozen soon after harvesting.

Omega-3 fats are needed by the brain for it to function at its best. Found in oily fish, flax seeds and other nuts and seeds try to eat some regularly. Eating whole grain foods rather than ‘white’ refined ones is also important, delivering plenty of B-vitamins and other key nutrients needed to balance stress hormones and instil a sense of wellbeing.

Keep well hydrated

With the body consisting of around 70% water it makes sense that we need to keep well hydrated to ensure the body can perform all its vital processes. Dehydration also affects mental wellbeing; you can end up feeling foggy, edgy, confused and energy levels will be much lower.

Caffeinated drinks will cause more anxiety, so keep these to a minimum and instead try some herbal or fruit teas. Ginseng tea is incredibly restorative, camomile is calming, and mint tea helps digestion. Don’t forget to also drink plenty of water – around 1 ½ – 2 litres daily is ideal.

Start the day positively

During difficult times, such as now, that brief moment when you open your eyes can often fill you with dread. What challenges is the day going to bring? When you wake up, make a point of thinking of three things you are grateful for.

It doesn’t matter how small they are; it can be something as simple as being able to start a new book or planning a different walk that day. If you start the day on a more positive mindset, it will help you to cope better throughout the day.

Avoid the word ‘should’

It’s probably one of the most overused words in the English language: we often feel that we ‘should’ be doing something, and this can put more pressure on ourselves. The word can also convey very negative messages to the mind. Just because you may have more time on your hands, doesn’t mean you ‘should’ do things that are not going to make you feel good.

Tell yourself you have a choice – rather than what you ‘should’ do, think about what you ‘want’ to do. Do something that makes you happy, such as watching a movie you’ve been meaning to see or phoning a friend you haven’t spoken to for a while. Try not to allow your thoughts to drift into a negative or nagging territory and go with your feelings rather than the voice on your shoulder.

Invest in yourself

Is there something you’ve always wanted to learn or a job you’d love to do? Whilst big changes do take time, learning anything new can be very empowering.

There are so many educational, practical or creative things available, especially at the moment. We never stop learning and when we’re learning we’re growing as people. If you’re struggling with self-esteem issues right now, then there are plenty of self-help books, podcasts and webinars available to set you on the right path. Take some time to make a list of things you’d like to know or do and then give yourself plenty of self-love when you’ve achieved one, however small.

There’s never been a better time to care of our mental wellbeing, as well as supporting the health of others.

Stay well.

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How to stay healthy and fit through the crisis

March 24, 2020 / feelaliveuk / Leave a comment

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

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

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

Load up on fruits and veggies

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

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

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

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

Take a vitamin D supplement

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

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

Sleep and rest well

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

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

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

Warm yourself from the inside

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

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

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

Get some exercise

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

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

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

Stay well.

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

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Start the year right: how to stay on track in 2020

December 30, 2019December 19, 2019 / feelaliveuk / Leave a comment

If you’re like so many people who make New Year’s resolutions, often at the stroke of midnight when recollection can be a little hazy, you’re certainly not alone! However, why not make your resolutions for next year slightly in advance and start the new year in the right frame of mind?

You’re much more likely to stick to them and your diet and lifestyle habits will stay on track.

Here are Clinical nutritionist Suzie Sawyer’s five top tips for starting the year right.

Don’t over promise yourself

New Year’s resolutions need to be doable and sustainable. For example, if you say you’re going to lose eight kilos by the end of January, this may be possible if you starve yourself (not advised), but then you’ll end up putting all the weight back on (and more) which will be very demotivating.

The key to sustained weight loss is slow and steady – around a kilo a week is good. If you’ve been eating lots of sugary and calorie-laden snacks over the Christmas period, then simply cutting back on these and eating three well-balanced meals a day is going to make a huge difference. Fad diets don’t work because they’re not sustainable. They lead to nutrient deficiencies and energy dips, plus being ravenously hungry sets you up for failure.

Plug your nutrient gaps

The body has amazing powers of adaptation. Most of us push ourselves hard, fail to adequately replenish lost nutrients, but somehow the body keeps going. However, at some point, the body will start to complain, and this can happen in many ways that can adversely affect our health.

People often comment they have felt so bad for so long they can’t remember what it’s like to feel good. Much of this is down to nutrient depletion. The body is a machine that needs to be properly fuelled with nutrient-rich food. Resolve to make each meal count in 2020. Look at the colour on your plate – the variety gives a good indication of nutrient levels. Be wary of any processed foods; the closer a food is eaten to its natural state, the more nutrients you’ll be consuming.

Move more

If you’re already into a good exercise routine, then well done! However, many people don’t reach even the minimal recommend levels of exercise (five times a week for at least 30 minutes). Exercise is crucial for health; it supports the immune system and it’s great for the heart and circulation. Exercise also stimulates the production of feel-good endorphins and it helps with weight management and preventing type 2 diabetes.

Importantly, don’t set yourself up to fail. If you hate the gym, that’s never going to change so don’t resolve to start a gym programme. Instead, plan an exercise programme you’ll enjoy, even if it’s simply taking more walks, or starting cycling. There’s no limit to options for exercise. Even working from a stand-up desk is better for you than sitting down all day.

Limit screen time

Our 24/7 lifestyles with a never-ending stream of emails, messages and social media activity is not great for emotional wellbeing, let alone stress. If you’re ‘addicted’ to social media, then why not resolve to manage the time you’re engaged with it and set yourself limits. There’s lots of research to suggest that looking at social media too much can contribute to feelings of anxiety and low mood.

If your workload is high and emails are non-stop, then you need to put some time management in place. If work colleagues are set on sending emails around the clock, resolve to be off-line for adequate periods. There needs to be a break between work and non-work-related activities for the brain to have some downtime.

Be optimally hydrated

The simplest changes can sometimes make an enormous difference to how we look and feel. None more so than ensuring the body is sufficiently hydrated. We often forget to drink water during the winter months when it’s cold outside. However, the body still needs at least six to eight glasses of water daily – more if you’re taking regular exercise. As an indicator, your urine should be clear during the day.

However, if plain water’s not your thing, then liven it up with some fresh lemon and crushed ginger. Herbal and fruit teas also count towards your hydration targets, as do fruits and vegetables.

Caffeinated teas and coffee are not great at hydrating, partly because coffee tends to work as a diuretic and tea is high in tannins which can stop the absorption of essential minerals. Resolve to ditch the stimulants as much as possible and hydrate optimally. Your heath and skin will thank you for it.

If you start the year right, without too many wild expectations, you’re much more likely to be hitting your goals throughout the year – and at the end of the year too!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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

Get pacey

Be in the moment

Fuel your body

Don’t forget to hydrate

Rest and recover

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First things thirst!

Eat vegetables with a high water content

Eat plenty of fruit too

Get brewing

And the wild cards!

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Salmon

Eggs

Blueberries

Dark chocolate

Water

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Bananas

Sweet potatoes

Quinoa

Oats

Water

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Boost your nutrients

Snacks to keep you walking smart

Hydrate often

Sun protection

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Protein

Ditch the junk

Nutrients for sleep

Hydration

Energy-dense foods

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What are the health benefits?

How can I make the most of an hour’s ride?

What about longer rides?

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Focus on food

Keep well hydrated

Start the day positively

Avoid the word ‘should’

Invest in yourself

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Load up on fruits and veggies

Take a vitamin D supplement

Sleep and rest well

Warm yourself from the inside

Get some exercise

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Don’t over promise yourself

Plug your nutrient gaps

Move more

Limit screen time

Be optimally hydrated

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