Get outdoors: three top energy tips to fuel your adventures

April 9, 2024 / feelaliveuk / Leave a comment

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

It’s National Parks Fortnight which is a great opportunity and incentive to spend more time outdoors and explore some of your local beauty spots. And why not visit some new places too?

A day of exploring requires good energy levels which many of us are lacking, especially after such a dull winter.

Clinical Nutritionist Suzie Sawyer shares her three top tips for putting a spring back into your step this season.

Suzie HFMA V4

Start the day right

It’s important to get the day off to a good start with a filling and energising breakfast. Those of us who struggle with blood sugar balance can find that our energy dips by early afternoon if we don’t start the day with a well-balanced breakfast.

shutterstock_716903197 avocado and poached egg Dec17

It’s important to get some protein, healthy fats, and carbs into your breakfast which will keep your energy levels up and hunger levels down. One of the best choices is a poached egg and smashed avocado on seeded sourdough bread. This ticks all the boxes. Whilst we often think that carbs fill us up and keep us going, it’s actually protein that provides sustained energy. But in essence, you need all three macronutrients for the best outcomes.

shutterstock_293253446 yoghurt with seeds Aug15

If you’re vegan, then why not go for some overnight oats with some plant-based yoghurt, fresh berries, nuts, and seeds. Pumpkin seeds, walnuts, Brazils, and hazelnuts are the best choices as they contain all the essential and healthy omega-3 fats which keep joints moving smoothly. This is especially useful if you want to be more active.

If you are following an intermittent fasting routine, which often means eating later in the morning, make sure to enjoy breakfast earlier to ensure you are well fuelled ahead of your day out.

Avoiding the afternoon slump

Starting the day right with a good, balanced, nutrient dense breakfast, is really going to help energy levels throughout the day. However, if you have an active day planned, and you’ve had an early start, then you’re going to be feeling a little peckish by lunchtime.

Sandwich,With,Ham,tomato,,Cucumber,And,Arugula,On,The,Wooden,Cutting

Whilst packing some sandwiches can seem a little predictable, they are often one of the simplest, most energy dense and easily transportable options. Again, a combination of protein and carbohydrate is going to provide the best outcomes. Any protein filling would work: think fish, chicken, eggs, hummus and salad, avocado (if you didn’t have it for breakfast) or some kind of cheese.

If you struggle with gluten-containing foods such as traditional bread, this can often encourage tiredness in the afternoon, which is not ideal. Why not look for gluten-free wraps, or pack a salad containing quinoa or rice along with your chosen protein? This option also means you can get more of that all-important colour variety into your lunch.

Whole beetroots

Whatever you choose, make sure you add some beetroot if possible. Beetroot is known to help energy levels because it encourages more oxygen flow around the body and is a great help in any endurance sports. It could be the support you need for powering up some hills if you’re out hiking!

Don’t forget to hydrate

With the warmer weather hopefully around the corner, it’s even more important to make sure you keep well hydrated. You’ll be going nowhere fast if you’re dehydrated. It really depends on how strenuous your day is going to be or how long you’ll be out for as to whether you need to pack an isotonic drink. Isotonic drinks can help the body rehydrate quicker.

Close up of woman drinking a bottle of water in summer

Many sports drinks are laden with sweeteners which disrupt the gut microbiome. It is much better to pack plenty of bottled water (a 1.5 litre bottle is generally sufficient) but also make up a weak isotonic drink using some fruit juice lightly watered down. If you’re out and about, then there’s generally the opportunity for a cafe stop somewhere, which also increases the enjoyment of the day!

Fully enjoy your outdoor time over the next couple of weeks, and the coming months too, by being well fuelled and full of energy.

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Five top dietary tips to supercharge your health in 2024

January 3, 2024 / feelaliveuk / Leave a comment

New,Year,2024,With,New,Ambitions,,Challenge,,Plans,,Goals,And

The start of a new year is always a great time to make healthy changes to your diet. We generally have much more intention at the beginning of a new year when it comes to our wellbeing, especially if we’ve overindulged over the festive period. Equally, if you’re feeling generally ‘under par’ then these changes are really going to help, and they’re easy to make too.

Clinical Nutritionist Suzie Sawyer shares her five top tips for getting your health on track in 2024.

Suzie HFMA V4

Support your gut health

Close up of woman's tummy with her hands making a heart shape in front

From a nutritional perspective, we refer to the gut as the ‘second brain’ such is its importance to overall health and wellness. Therefore, it makes sense to ensure your digestive tract and all the related organs are working well.

A,Set,Of,Fermented,Food,Great,For,Gut,Health,-

One of the quickest wins in this respect is to replenish the good bacteria in the gut, called probiotics. Many of these friendly strains of bacteria live in the gut all the time, and some just pass through whilst working their magic. However, all of them can be well fed by eating some probiotic foods. Top choices are natural live yoghurt, tempeh, miso, sauerkraut, kefir, and kombucha. These foods may not already be in your diet, but it’s easier than you think to add some in each day. Both your body and brain will be thankful.

Supercharge your energy

A woman jumping with a sunset in the background

It’s quite common to feel less than energetic at this time of year. However, there is much that can be done to increase your get up and go. In addition to ditching the junk (more of which later), why not add a supplement of the herb Rhodiola? It’s an amazingly well-researched herb, particularly for energy, stress reduction and revving up the brain. As with many herbs, Rhodiola has been used for centuries to great effect. Could this be the time to utilise the power of nature?

Feed your brain

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

Whilst Rhodiola will certainly help to sharpen the brain, it still needs to be fed with specific nutrients to keep it in good working order. The brain contains around 60% fat, many of which are the omega-3 fatty acids.

A range of foods containing healthy Omega-3 fats

Omega-3 fats are found in oily fish such as salmon, mackerel, sardines and pilchards, as well as flaxseeds, chia seeds and pumpkin seeds. However, since they’re not found that widely in foods, and because the body can’t make them, then it sometimes takes a little more effort to get them into the diet every day. If none of these foods float your boat, then omega-3s can be taken in supplement form and there are vegan sources too. Make 2024 the year you ramp up intake of these super-healthy fats.

Drink more water

CLose up of a woman holdnig a glass of water

It’s often the simplest of dietary changes can have the most dramatic effects on health. And ensuring the body is correctly hydrated is right up there in terms of health benefits. Ideally you need around 1.5-2 litres of water daily to fully support your brain, energy levels, digestion, hormone balance and the skin (plus much more besides).

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

Eating plenty of fruits and vegetables every day should also be on your diet plan. They also counts towards water intake, but the body still needs plenty of plain water throughout the day. You’ll be amazed just how much more energy you have, and your brain function will improve dramatically too.

Reduce you sugar intake

A pile of sugar with the words 'no sugar' in

There’s no getting away from it – sugar, in all its forms, has a detrimental effect on health, and especially on weight. Most of us are probably not as aware of how much sugar we take in on a daily basis. Much of this is cleverly disguised by food manufacturers as ingredients like maltodextrin or corn syrup.

One of the simplest ways of reducing sugar intake is to try and cook as many meals from scratch as possible. This way, you have absolute control of what goes into your food and your overall nutrient intake will increase too. Most pre-packaged foods contain some form of sugar, so do become a label detective. The worst forms of sugar are artificial sweeteners such as aspartame. Whilst they have zero calories, they still upset blood sugar balance, but they are not helpful for the brain, gut, or hormones either.

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

You’ll be amazed now quickly you can re-train taste buds to eat foods that are less sweet. If you’re taking sugar or sweeteners in drinks, or having fizzy drinks, then this is probably the first place to start in the clean-up routine. Every little will help for sure.

The start of 2024 is the perfect time to make some small changes for big health results.

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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.

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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.

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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.

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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.

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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.

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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.

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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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.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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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.

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.

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

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Start the day right

Avoiding the afternoon slump

Don’t forget to hydrate

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Support your gut health

Supercharge your energy

Feed your brain

Drink more water

Reduce you sugar intake

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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?

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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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