Suzie’s top foods to help increase your energy levels


Food is of course our main source of fuel and energy.  So, giving your diet the thought it deserves on a daily basis is very important.

The quality and variety of the food we eat is critical to our overall wellbeing which includes energy production.

To help you on your way, Clinical Nutritionist Suzie Sawyer shares her top five energising foods to keep you going all day long!

Whole grain bagels

Bagel with smoked salmon and cream cheese

Delicious, versatile, and low in fat, whole grain bagels provide a great energy boost.  Whether you start the day with a toasted bagel with scrambled eggs, or with some low-fat cream cheese and smoked salmon at lunchtime they will really hit the spot!

Whole grain foods are naturally high in energising B-vitamins because they haven’t been highly refined.  They also contain plenty of minerals, especially magnesium, which is needed for energy production too.


A healthy breakfast of eggs, smoked salmon and avocado

You might not associate a high protein food like eggs with energy.  However, protein keeps blood sugar levels in check, and so too energy levels.  In fact, having some eggs at breakfast really helps to keep energy levels sustained all-day long. Eggs are not only high in protein but also rich in energising iron and B-vitamins.

The great news is that there are many ways to eat eggs, so you’ll never get bored of having the same meal. Scrambled, fried, poached, as an omelette or frittata, or even as French toast where bread is dipped in egg and lightly fried – the options are endless. 

Sweet potatoes


Whilst all types of potatoes are great for providing energy, sweet potatoes have the slight edge on nutrient content, but also for keeping blood sugar levels in balance. This in turn will provide sustained energy for longer.

Sweet potatoes are rich in beta-carotene, which is made into vitamin A in the body, and helps protect the immune system too. And sweet potatoes can be prepared and eaten in exactly the same way as white potatoes.  Plus, if you eat them with some protein, energy levels will soar all day long.  It’s time to enjoy a jacket sweet potato with tuna as an easy, low-fat lunch or quick evening meal.


Chickpea salad with feta

Chickpeas are a legume which are high in both protein and good carbs.  And they’re certainly a perfect food for vegans.  In terms of energy, chickpeas are great because they’re packed with B-vitamins, especially folate, alongside iron, magnesium, and copper.  Furthermore, they’re rich in fibre so they’ll keep you feeling fuller for longer and well as keeping your energy levels high.

If you’re struggling to decide how to eat them, then why not try this delicious and easy recipe for even more energy.  The addition of iron-rich spinach makes it the perfect lunch or dinner choice.


Whole bananas and diced banana

No wonder we often see athletes eating bananas before, during or after an event or match. Bananas provide an instant pick-me-up, especially when energy levels are flagging.  Even better, they’ll keep you fuelled up because bananas are high in fibre so energy levels will be sustained.

Bananas are also a great food for exercise recovery because they provide electrolytes such as potassium and magnesium, which are lost during exercise.  The quicker you can recover from a heavy workout, the sooner you’ll have the energy for another session. And if you’re thinking of eating them as an easy breakfast, then do add some protein in the form of natural yoghurt for an even great energy hit.

So, up your energy levels with Suzie’s five easy ways of keeping you fuelled and ready to go for longer!

Stay well.


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The essential Vitamin D – why is it so important?

Vitamin D and a sunshine symbol written in the sand

Over the last couple of years, there’s been an increasing buzz around vitamin D.  And for very good reason. 

We’ve always known that vitamin D works with calcium to support healthy bones and teeth but we’re only really understanding just how essential it is for the immune system too.

Clinical Nutritionist, Suzie Sawyer, shares why vitamin D is so important for so many aspects of our health.


What is vitamin D?

Vitamin D is known as the ‘sunshine vitamin’ because it’s primarily produced on the skin in the presence of sunlight.  However, The Department of Health have acknowledged that a massive 40% of the UK population are deficient in vitamin D, which is putting the nation’s health at risk. 

CLose up of two hands making a heart shape with the sun in the backgroundCountries located in the Northern Hemisphere who lack sunshine, such as the UK, all have populations that are equally deficient.  And, whilst a sunny holiday can certainly boost levels, because the body can store it, high factor sun cream can block its absorption and we simply don’t get enough Vitamin D throughout the year.


What does it do?

Interestingly, vitamin D’s most important function is the metabolism of calcium; both calcium and vitamin D are vital for the health of bones and teeth.  Sunlight on the skin activates a pre-cursor to vitamin D and then it’s converted to the most active form of the vitamin – D3. 


However, it’s not just the bones and teeth that need vitamin D – it also helps to regulate the body’s immune responses, protecting us against infections such as colds and flu. Not only that, more and more great things are being discovered about vitamin D; it’s also important for muscle strength, mood and healthy blood pressure and new research is being carried out all the time.  Indeed, when the COVID virus appeared, there was so much more research on vitamin D and how it protected against poor health outcomes.  Doctors are now unequivocal about its importance for the immune system.

Can I find it in food?

The most active form of this vitamin (D3) is the one produced by the sunlight on the skin.  However, there are some food sources of vitamin D (D2) which, interestingly, are also foods high in calcium, which is very helpful. Plus, both forms of vitamin D are available in supplement form. 

A range of foods containing vitamin D

Top of the list of foods to eat are oily and bony fish such as salmon, sardines, mackerel, and pilchards.  However, egg yolks and butter also contain vitamin D. Milk contains a little vitamin D but lots of calcium. 

There is a small amount of vitamin D in green leafy vegetables, but again, they’re a good source of calcium.

Am I getting enough?

Around 40% of the UK population are thought to be deficient in vitamin D.  This can manifest itself in a number of ways; rickets in children is becoming more prevalent, partly because of parents using strong sun cream, which is completely understandable.  However, in order to improve levels of vitamin D within the body, just exposing the face for 15 minutes a day during the winter, can help. 

Close up of a woman by the ocean

Other conditions that are worsened by a lack of vitamin D are loss of bone mineral content, making fractures more likely and also an increase in bone pain and muscle weakness.  Osteomalacia, or soft bones, is another condition on the increase in a younger age group. Women going through menopause tend to feel achier generally if they haven’t sufficient vitamin D. However, the strength of the sun is still not going to make sufficient vitamin D during the winter, so supplementation is encouraged during October to March as a minimum.

Does it keep you young?

Interestingly, research carried out in 2010[1] found that vitamin D may hold the key to long-lasting physical function.  It would seem that of those studied (around 2,788 people in total) people with higher levels of Vitamin D had much better physical function as they aged, than those with lower levels. 

Group of retired women in their 60's walking on a beach

Those with the highest levels of vitamin D were able to lead more active lives, demonstrating that it’s not just the bones that need vitamin D, but it’s needed for muscle strength and generally being able to keep physically active. Another great reason to supplement through the winter months.

Vitamin D is certainly one essential nutrient that should be shouted about so do make sure you are getting enough every day.


[1] Houston D et al, Better vitamin D status could mean better quality of life for seniors.  Federation of American Societies for Experimental Biology 2010 (April 26).


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Eating with the seasons: nutritional foods for January


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

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

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


Jerusalem Artichokes

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

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

shutterstock_541940524 roasted jerusalem artichokes Dec17

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


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


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


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


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


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

A bowl of oranges

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


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

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

A plate of fresh oysters

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

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


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What are the health benefits of cheese?


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

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

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

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

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

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


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

Cheeses and their moisture content

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


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


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


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


What about the health benefits?

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

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


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


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

What about vegan cheese?

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


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

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



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Winter warming dishes for an energy boost



Flagging energy levels are very common at this time of year.  And it often happens when you need more energy than ever especially during the festive season. Eating warming foods is also important as the weather gets colder.  With the Festive Season rapidly approaching, we’re going to need all the energy we can muster to fully enjoy it!

However, help is at hand in the form of some great nutrient-packed foods to send those energy levels soaring!

Clinical Nutritionist, Suzie Sawyer, shares five great energising foods and how to include them in warming dishes this December.



Beetroot really can take a top spot when it comes to energy production. Beetroot is high in dietary nitrates which help improve physical performance, which is not just beneficial for the athletes amongst us, but for a daily boost too. Plus, beetroot is high in the B vitamin folate, essential for energy production, and beta-carotene to help support the immune system.



Beetroot is in season right now and really is an incredible superfood. Why not make an easy and delicious Borscht, which is a filling, warming and cost-effective traditional soup? It is perfect for this time of year, and also benefits from other seasonal veggies, including red cabbage.


Venison is not only a great source of protein, which can be used for energy, it’s higher in iron than other red meats.  Iron is frequently deficient in UK diets and is needed for both energy and brain function. Additionally, venison is lower in fat than most other game.



Venison casserole is a wonderful winter warmer, which doesn’t take too much preparation time, and also provides the heart-health benefits of garlic, onions, mushrooms, and red wine.

Butternut squash

Often referred to as winter squash, they provide a great source of beta carotene and vitamin E – important antioxidants. Squash provides some complex carbohydrates, delivering plenty of sustained energy.


However, as a winter warmer, any type of squash makes the perfect staple ingredient for curry: just add protein-rich chickpeas, onion, and large tomatoes.  Importantly, the body not only likes foods that are physically warm to eat, but also provide a warming effect.  Coriander is a great herb for the winter months and adds great flavour to any curry recipe.

Interestingly, squash is non-allergenic so makes a perfect weaning food.


We do, of course, see apples in the supermarkets all year-round, but they are harvested during the autumn months.  Therefore, enjoying a deliciously warming apple recipe at this time of year is a great way to gain maximum nutritional benefits.  Vitamin C is especially rich in apples which provides a good energy source.


Another great heath benefit of apples is their high pectin content.  Pectin provides much-needed fibre for the digestive tract; it works as a prebiotic feeding the good gut bacteria and helps reduce cholesterol levels.

Why not use some more warming winter spices which partner so well with apples, such as nutmeg and cinnamon, stewed with some butter and sugar? Combine them either with sweet or savoury dishes, especially pork.


Potatoes are certainly one of our main go-to root vegetables during the winter months; they’re satisfying, energising and partner with everything!  Indeed, mashed potato is probably one of the most favourite vegetable sides at this time of year.

They’re a rich source of carbohydrate, are low in fat and high in vitamin C, which is needed for energy and is one of our key antioxidants.


Why not use them in a warming winter tray bake with chicken pieces, onions, garlic, bacon, and sliced courgettes (another member of the squash family)? That way, you’ll lock in all the nutrients and warm the soul too.

There are so many great ways to warm the body from the inside out this season, all whilst getting a nutrition hit too!


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Fuel your exercise: nutrition to support your fitness regime

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

We all know how important it is to take regular exercise.  It is recommended that we aim for a minimum of 150 minutes of exercise per week, which equates to 30 minutes of exercise 5 days a week. And hopefully some fresh air too!

Fuelling ourselves with the right nutrition will help produce the best results when it comes to fitness.

Clinical Nutritionist Suzie Sawyer shares her top five nutrition tips for fuelling your activity.


When talking about exercise and protein in the same sentence, it often gets muddled with ‘body building’. However, protein is not just for those throwing lots of steel around, it’s for all of us!  Protein is essential for building strong muscles and bones but is also very important for repair after exercise too.  Interestingly, we often underestimate the amount of protein required for optimal wellness. So how much do we need?

A range of foods containing protein

It does really depend on the amount of exercise you’re doing.  If you lead a reasonably active life, then aiming for 1.2g of protein per kg of body weight is a good average.  Some days it may be more, some days a little less but it’s important to try and eat protein at every meal.  The good news is there are plenty of options: meat, fish, cheese, eggs, lentils, beans, dairy produce, nuts, seeds and poultry are all good options.

Healthy fats

Seeing the words ‘healthy’ and ‘fat’ in the same sentence can often be confusing. True, having a diet that is high in saturated fats such as meat, cheese and butter is not recommended but it’s important to have plenty of healthy fats in your diet (aim for around 20-30% of overall calorie intake).


Healthy fats are the essential omegas found in fish, nuts and seeds, avocados, olive oil, nut butters and eggs.  Fat is needed for the body to absorb our fat-soluble nutrients, especially the all-important vitamin D, essential for muscles and bones. It is also an important energy source for the body.  When it comes to exercise, fat is an important part of nutritional balance, so include some healthy fats in your diet every day.


In broad terms, carbs are broken down into glucose, which is used as our main energy source, especially for the brain.  However, the body can run pretty much exclusively on fat in the case of ketogenic diets but does need some training to be efficient.


When it comes to general exercise, carbohydrates provide great fuel and often in the form of easy snacks.  We often forget that fruits and vegetables are carbs and of course these should feature highly in the daily diet.  Plus, the more you exercise, the more free radicals are produced, so we need plenty of antioxidants in the diet, which fruit and vegetables provide.

If you’re going for a long walk or run, for example, then you may need to take a snack to keep you going.  Bananas are great snacks because they provide glucose and some fructose, that can be quickly absorbed.


We so often forget the importance of being properly hydrated, not just for exercise but for daily life.  In a ‘normal’ day, we should really be drinking 1.5 – 2 litres of water daily, as a minimum. However, if you’re going to exercise, try to drink around 500ml in the couple of hours before you start.  Dehydration can be a big issue when it comes to exercise performance.

Top exercise foods

Whilst a varied, balanced diet is essential for a healthy lifestyle, and especially if you’re exercising, we can always harness the power of nature by eating more foods that give you some extra energy.

First up is beetroot which specifically helps to power endurance exercise.  It’s primarily down to beetroot’s ability to produce nitric oxide in the body, which dilates the blood vessels allowing more oxygen to pass through.


Flaxseeds are another winner to sprinkle onto your morning cereal or oats; they are loaded with omega-3s which help manage inflammation in the body, therefore reducing the risk of injury and improving exercise recovery.

A spoon full of flax seeds

Lastly, why not load up with some pumpkin seeds?  They’re a great source of zinc and iron, both needed for immune support. Iron is also essential for the production of red blood cells, essential to transport oxygen around the body.

Roasted pumpkin seeds

So, fuel your body well and get the most out of your exercise!


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Great British food: five top foods produced locally


We talk frequently about the health and financial benefits of eating seasonally.  Eating with the seasons provides foods at the time nature intended, meaning they are at their best in terms of nutritional content and flavour.

When it comes to foods that are produced here in the UK, there are many ‘traditionally British’ foods to choose from. 

Nutritionist Suzie Sawyer shares some of her favourites.


One of the greatest nutritional benefits of carrots is their richness in beta-carotene.  Beta-carotene is a very powerful antioxidant, helping to protect us from free radicals which can contribute to some of our nasty degenerative diseases.

shutterstock_250834906 carrots July16

The body converts beta carotene into vitamin A which is needed for healthy vision as well as the maintenance of mucous membranes.  Vitamin A can also help protect us particularly from respiratory infections.

Carrots when in season (and organically grown if possible) taste so much better than at other times of year; they are packed with flavour! However, as carrots do absorb pesticides, always peel and top and tail them if they are not organic.


Thankfully there are many farms around the UK that are ‘free-range’. Again, organic is preferable, although the birds are noticeably smaller because they contain less water.

Roast chicken leg with potatoes and vegetables

Either way, chicken is a great source of protein, and the dark meat contains twice as much iron and zinc as the light meat.  In terms of vitamins, chickens contain all the B vitamins (around 85% of the daily recommended intake).  Importantly, chicken is a super-versatile meat and easier on the digestion than red meat.

Natural Yogurt

There are some very well-known yoghurt brands around the UK that produce some great natural products.  For people not allergic or intolerant to dairy, then natural yoghurt that contains live friendly bacteria cultures is great for feeding the gut with probiotics.  These friendly guys are so essential for our overall health and wellbeing.  In fact, every day, there’s new research into our internal gut microbiome and what it needs to keep it healthy.

Natural yoghurt

Yogurt is so easy to add into the daily diet and is especially great for breakfast, maybe on some overnight oats with a few blueberries.  And the good news is that oats are generally produced in the UK too, so you’ve got a very British (or Scottish) breakfast.


One of my all-time favourite vegetables, I could wax lyrical about the health benefits of beetroot all day long!  Essentially, beetroot is great for the immune system (it’s very rich in vitamin C) but also protects the body against carcinogens.


However, more recently beetroot has been found to help reduce blood pressure and also promote better performance during endurance exercise. Beetroot provides a great natural source of iron and also betaine which is great for liver detoxification.  In fact, there’s not much it doesn’t do!

If you’re feeling below par, you could do a lot worse than have a daily tonic of beetroot juice for a couple of weeks – it’s my ‘go-to’.


Contrary to popular belief, spinach isn’t as good a source of iron as folklore has led us to believe.  However, it still contains some, but importantly provides a high concentration of carotenoids, especially beta-carotene and lutein both great for eye health.

A bowl of fresh spinach leaves

Spinach is also a great source of folate, essential for women pre-pregnancy, but useful for all of us in terms of supporting energy levels.  Even better, spinach can easily be added to your daily diet: go for a morning omelette, a lunchtime vegetable soup or gently wilt in a frying pan with a little olive oil, garlic, and nutmeg, as a delicious vegetable side.

It’s always great to support the local economy where possible whilst grabbing some health benefits from British produce at the same time.


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Summer just became simpler! Five easy and nutritious dishes to fuel your summer


When it comes to food and meal planning, it’s easy to forget that dishes don’t have to be complicated to be nourishing and, importantly, delicious.

We all want to enjoy the warmer weather rather than spend hours in the kitchen and there are some great dishes that don’t take too long to prepare that will keep your energy up this season.

This National Simplicity Day, Nutritionist Suzie Sawyer shares five simple, but nutritious dishes to help you enjoy summer even more!

Summer salmon with spicy noodles

Salmon is an oily fish, loaded with the essential omega-3 fats.  They’re essential because the body can’t make them but also because they’re needed for the health of the hormones, joints, eyes, brain, and heart.


Simply mix up some miso sauce (great for gut health), balsamic vinegar and paprika, spread over the salmon and grill for around six minutes.  Meanwhile, stir fry some chopped ginger and garlic, and quickly cook the noodles in boiling water.  The drained noodles can then be tossed in the garlic and ginger with some sweet chilli sauce and served with the salmon.  Add some steamed broccoli and you’ve got a perfect meal in around 10 minute

Tasty mushroom pasta

You can use crème fraiche in this recipe as a protein source or oat crème fraiche as a vegan option. Always try to use wholemeal pasta because its nutrient content is far higher than white pasta, especially when it comes to the energising B-vitamins.


Fry some onions and garlic, which are loaded with fibre and antioxidants, with mushrooms (a good source of vitamin D).  Once soft, then add either form of crème fraiche with some fresh baby spinach and cook until wilted (about one minute). Spinach is a rich source of iron and folate, essential for DNA repair.

Meanwhile, cook the pasta, combine it all together and you’ve got a delicious meal in around 15 minutes.

Quick beetroot salad

Summer is of course synonymous with salads.  However, it’s always worth bearing in mind that salad vegetables tend to naturally have lots of water and are not as nutrient dense as vegetables.  Therefore, try to add some ‘heavy weights’ into the mix!  Enter beetroot!

Baked,Beetroot,Salad,With,Blue,Cheese,And,Avocado,,CloseupBeetroot delivers so many amazing health benefits especially for the liver and brain health too, down to its betaine content. You can mix and match with this salad but add cooked chopped beetroot to some rocket, with sliced pear, soft goat’s cheese, and a dressing of your choice.  Anything with an olive oil base is going to be great for heart and joint health too. Even better, this dish will only take around 10 minutes to prepare from start to finish.


Posh beans on toast

Certainly not the normal ‘beans on toast’ you’d expect, this one contains plenty more nutrients. Use ready-podded broad beans (ones that are free from the tough outer coating) and which are easily bought frozen.  These are then cooked with some green beans. The beans can then be tossed with some pesto and added to toasted ciabatta, spread with either cream cheese or almond nut cream butter (either are great). Finish off with some lightly dressed rocket leaves.


This dish really is a nourishing and super quick summer meal. Beans are a great protein source, are packed with fibre and immune-boosting vitamin C.  However, some slices of prosciutto add even more flavour and protein. 

Quinoa and pomegranate salad

This dish is actually much more than a salad, providing plenty of protein and much more besides. I talked about beetroot being a heavy weight vegetable; this dish really brings in the full cavalry!

Quinoa is not actually a grain, but a seed and therefore doesn’t upset those of you how may have issues with gluten.  Plus, it’s very high in fibre and protein and quick to boil up with a stock cube.  It takes the same time as rice.  However, when you add plenty of pomegranate seeds, it steps up a level.  Pomegranate is great for heart health but also feeds the beneficial gut bacteria.


Simply add these with some chopped coriander, lemon juice, raisins and chopped red onion to the quinoa. Onions also work as a prebiotic fibre, providing great benefits to gut health.

After that, it’s up to you!  Feta, pine nuts, goat’s cheese and walnuts will all provide excellent additions.

Summer cooking has never been so easy and nutritious – enjoy!



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Suzie’s 5 Favourite Picnic Snacks

A picnic basket on a wodden table overlooking a beautiful countryside scene

Great news – it’s picnic season again! When planning a picnic, we often default back to the same foods. 

However, it’s super-easy to create a picnic basket full of health and taste – no curly sandwiches here!

Nutritionist Suzie Sawyer shares her five picnic favourites which are nutrient-packed, full of flavour and will help keep your energy levels up during your day out.


Thai Chicken Drumsticks

Chicken drumsticks are a great addition to picnic menus because they are easy to cook and transport (as long as you have a cold box).  Chicken is high in protein so will help keep blood sugar levels in balance and energy levels sustained, therefore you can enjoy the day. Plus, they are great to snack on because they will keep you feeling fuller for longer.


These drumsticks take on a Thai feel using Thai green curry paste, zest and juice of a lime and a little bit of honey.  Marinade them overnight if you can for a fuller flavour and add some more of the marinade halfway through the cooking.  Make sure they are fully chilled before transporting. These drumstick delights offer a great twist to a popular picnic food.

Beetroot Dip

No picnic is complete without some delicious dips. And it’s a great opportunity to get some really healthy nutrients onboard too!


Any dish containing beetroot is a winner in my book.  Beetroot offers so many health benefits, including supporting the liver in its key detoxification processes and providing energising folate and iron.  Simply whizz some cooked beetroot in a blender, and add some spring onions, natural yoghurt, lime juice and garlic.  The combined effect of all these ingredients provides some great antioxidants to support overall health. And don’t forget to bring some cruidites with you for dipping (carrot, cucumber and celery sticks)

Mini Frittatas

Any recipe containing eggs has my vote!  They are one of the best sources of protein so will keep everything (including mood) in balance, especially if eaten earlier in the day.  These frittatas can be used as a mid-morning snack or as part of the main event.  Plus, they are really easy to prepare.


They are more like muffins because you can make them in a muffin tin for ease. These frittatas will provide a great protein and vegetable hit by using crumbled feta, chopped roasted peppers, diced chorizo, and chopped spring onion, with the beaten egg poured over. Once cooled, they are easy to transport, and most people love them!

Vegan Spring Rolls

These vegetable rolls are just like posh crudites! You can basically add any vegetables that take your fancy.  All you need is spring roll paper (rice paper), thinly sliced carrots, cucumber, lettuce leaves and celery plus some herbs of your choice.  And then wrap them up!  The more colour variety you have in the roll, the more antioxidants you will be getting.  Plus, it’s a great way to top up your daily intake of vegetables.


Spring rolls certainly benefit from a slightly spicy dipping sauce. You can easily make your own sauce using garlic, chilli, sesame oil, soy sauce and rice wine vinegar.

Fruit and Nut Flapjacks

Flapjacks are often very heavy on sugar.  However, these fruit and nut flapjacks contain agave syrup, which is sweeter than sugar, meaning you need to use less.


Another positive is that these flapjacks contain plenty of other health-giving ingredients including hazelnuts and seeds which provide the essential, healthy omega-3 fats, as well as raisins and apricots that are rich in the frequently deficient mineral, iron. Plus of course porridge oats, packed full of energising B-vitamins. They’ll take you about 10 minutes to prepare and provide the perfect sweet, but healthy treat for your picnic.

Picnics can be fun and healthy too!  And with these delicious options you’ll have the energy to enjoy your day to the full.


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All images: Shutterstock


Seasonal Eating: what to eat this spring


Spring is my favourite time of the year!  Everything feels fresh and new, the days are longer and brighter and there is a great sense of looking forward to summer and being outdoors more.

Importantly too, spring brings some great foods, and they are some of my favourites.

Let me share these delicious spring foods with you as well as the nutritional and health benefits they provide.



Whilst we tend to associate strawberries with the summer and Wimbledon, they actually start coming into season during springtime.  Not only do they taste delicious, especially if you buy them freshly picked from a farmer’s market, they have some amazing health benefits too.


The rich dark pigments of strawberries signal that this fruit is loaded with protective antioxidants. Whilst they offer a wide range of benefits, they’re especially good for heart health.  Additionally, they help regulate blood sugar balance so are great if you’re wanting to lose weight, and their polyphenol content helps prevent unwanted diseases.

I love them just as they are but they’re also great with a little natural yoghurt, making a perfect breakfast and start to the day.


For some reason, asparagus isn’t everyone’s favourite vegetable.  Perhaps it’s because I know the wonderful health benefits of asparagus that makes me love it more! It’s high in antioxidants, immune boosting vitamin C and vitamin E, plus vitamin K which is needed for healthy bones and blood.


I often recommend including asparagus in your diet because of its prebiotic fibre, feeding all the good bacteria that works so hard in the gut to keep us healthy. However, I also love the taste of asparagus, but only when it’s in season, otherwise it can be tough and tasteless.

Asparagus is great barbecued with halloumi cheese, or simply steamed, drizzled with a little butter, and sprinkled with Parmesan cheese.


Whilst I adore celeriac, I don’t eat it often enough because it’s not that easy to prepare!  In fact, its often called ‘the ugly one’ because of its knobbly appearance.  However, if you’ve got a sharp enough peeler, preparing celeriac is not difficult. It can then be boiled and mashed or blended into soups or casseroles.  Whilst it’s closely related to celery, the taste of celeriac is much more palatable and nuttier.


Celeriac has an impressive nutrient profile, being low in fat, but high in immune-boosting vitamin C and vitamin B6, together with vitamin K and manganese for great bone health. What’s not to love!


Crab is, of course, a strong-flavoured fish but is very versatile, so can be used in many ways.  Freshly caught and prepared, it is a real treat, especially if you eat it in places traditionally known for their crab. Cromer crab is a certainly one of my favourites!


Whilst it’s fairly low in fat, crab does contain good amounts of the super-healthy omega-3 fats which are essential for the heart, joints, heart, eyes, hormones, and skin. Crab also contains plenty of vitamins, minerals, and protein so it will keep you feeling fuller for longer.

Spring Lamb

Whilst I don’t eat much red meat, lamb is certainly top of my list and the taste of spring lamb is especially delicious. As with all red meat, lamb is a great source of iron, so really helps my energy levels. Plus, it’s high in B-vitamins, again great for energy, but also immunity and is a fantastic source of protein.


Eating sufficient protein throughout the day, from a range of sources, is essential to keep blood sugar levels in balance.  Protein becomes even more important as we get older to help keep bones strong and prevent muscle wastage.  Losing muscle mass doesn’t need to be a ‘given’ as we age if we take good care of protein intake.

Easter is synonymous with lamb and is certainly a popular choice in many homes as a traditional roast on Easter Sunday.  Cook with plenty of fresh rosemary which is loaded with protective antioxidants, and garlic which is great for digestion and the immune system too.

I really hope you’ll love these spring foods as much as I do!

Stay well.


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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock