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

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

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

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

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

Guava Fruit

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

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

Eggs

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

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

Avocados

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

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

Pomegranate seeds

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

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

Carrots

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

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

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

Stay well.

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Enjoy a staycation: top tips for holidaying at home

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

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

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

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

Healthy cocktails

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

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

Eat Mediterranean food

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

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

Spend time outdoors

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

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

Relaxation

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

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

Have fun!

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

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

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

Stay well.

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Nutritional self-help for hay fever

July 20, 2020July 17, 2020 / feelaliveuk / Leave a comment

Anyone suffering from hay fever will know only too well that pollen levels are high right now and it’s causing misery for some. Tell-tale red, itchy eyes, sneezing, tiredness and irritability are all too common symptoms.

Whilst there are officially three hay fever seasons, it’s now that the grass pollen is so problematic. However, don’t give up hope if this applies to you.

Clinical Nutritionist, Suzie Sawyer, shares her five top ways of getting some relief from hay fever.

Go natural

Any allergic reaction involves a response from the body’s immune system. An allergy triggers the release of histamine, which in turn causes the array of unpleasant symptoms.

Strange as it may seem, most of the immune system actually resides within the digestive tract (commonly referred to as the gut). And much of this is controlled by the gut bacteria that naturally hang out there. These friendly bacteria happily living inside you can help manage allergies because of the role they play within the immune response.

This is where natural yoghurt can take a key role in helping manage symptoms. Natural yoghurt contains a number of strains of these friendly bacteria that have been shown to benefit hay fever sufferers enormously. The yoghurt needs to contain live cultures and it must be natural yoghurt as opposed to the fruit variety. Also ensure you choose the full fat versions which don’t contain any sweeteners or additives; these could have the reverse effect. Eat natural yoghurt at least four times a week for the best outcomes.

Clean up your diet

Significantly reducing sugary, refined foods is key to getting on top of hay fever symptoms. Sugar and processed foods cause inflammation within the body which will only make symptoms worse. This includes alcohol and excessive amounts of caffeine.

Instead, include plenty of green leafy vegetables, berry fruits and apples. Bananas are especially helpful because they are non-allergenic and contain plenty of fibre. It’s also important to keep the bowels running smoothly to ensure no toxic waste build up internally, which will fire up the immune system in the wrong way.

Vitamin A is key in helping to reduce inflammation in the mucous membranes which get irritated and exacerbate symptoms. Plus, it’s also a key immune-boosting vitamin. Eating plenty of eggs, liver and fish, all high in vitamin A, is a good plan. However, the body also converts beta carotene found in fruits and vegetables into vitamin A as it needs it; another good reason for including plenty of colourful fruits and veggies.

Include quercetin

What’s that you may ask? Quercetin is a bioflavonoid or plant compound that helps to support immunity. More specifically it’s been found to help manage the body’s release of histamine, therefore it can prevent some of the unpleasant symptoms of hay fever.

Foods such as onions, citrus fruits, apples and green tea all contain quercetin. Interestingly, bromelain, which is a protein-digesting enzyme found in pineapples, helps the absorption of it, so eating a fruit salad containing both apples and pineapple is certainly going to help.

Dampen the fire

With the mucous membranes literally ‘on fire’ at the back of the throat and through the bronchial tubes, it’s no wonder that coughing, sneezing and wheezing are commonplace with hay fever. A quick relief for itchy, watery eyes is to lie down in a darkened room for 20 minutes or so with sliced cucumber over them. Inhaling eucalyptus oil can also really help ease congestion.

Additionally, the spice, turmeric is a very powerful anti-inflammatory so include it in as many dishes as possible. It’s especially tasty in curries, soups and stir fries. Also on the menu should be ginger which is easily added to these dishes but works well as a tea; just squeeze fresh ginger into a mug and pour over hot water. You could also try taking a turmeric food supplement every day.

Add some magnesium

As we know, the immune system and some key internal organs are all irritated in hay fever sufferers. The mineral, magnesium, is a wonderfully calming mineral and is found in good amounts in green leafy veggies (another great reason to eat them). Additionally, foods such as soya beans, kidney beans, whole grains, especially brown rice, and peas are great choices.

Importantly bananas are rich in magnesium, so they should definitely be high on the weekly shopping list. This should create some much-needed calm within the body.

So, try some of these top tips and there can be light and relief at the end of the hay fever tunnel.

Stay well.

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Get back to nature this ‘Love Parks Week’

July 13, 2020July 10, 2020 / feelaliveuk / Leave a comment

It’s ‘Love Parks Week’ and thankfully now all the parks are open again, we can enjoy them at their very best, whilst remembering to socially distance of course!

Spending time outdoors is so important for our physical and mental wellbeing.

Clinical nutritionist Suzie Sawyer shares her five best tips for enjoying our beautiful parks to the full.

Manage your allergies

For many of us who suffer with hay fever, the summer season is bittersweet when pollen levels are especially problematic. Avoiding grass pollen is the most effective solution but it means missing out on so much. However, there are certain steps you can take that will make your time in the parks more enjoyable.

Any allergic response in the body involves an immune reaction so it’s important to keep your immune system in good shape. Make sure you’re taking a vitamin D supplement and eat plenty of fruits and vegetables, which are loaded with immune -boosting nutrients. Bananas have been found to be especially effective for hay fever sufferers, so try to eat one about four times per week.

Additionally, the mineral magnesium (also rich in bananas) helps calm the airways so make sure you’re eating plenty of leafy greens, whole grains, beans and almonds. Additionally, bromelain, the protein found in pineapples, has strong anti-inflammatory properties but is actually most effective taken in supplement form. It’s readily available in health food stores.

If you find your eyes are sore after being outside in the park, change all your clothes when you come home, wash your face and lie down in a darkened room with some cucumber slices on your eyes. Hopefully, you’ll feel refreshed after 20 minutes or so.

Go easy on the sun

Most of us love to feel the warm sun on our skin. Plus, it also helps top up our vitamin D levels, which are essential for the immune system. However, do try and be sun aware and wear a minimum of an SPF-30 sunscreen to help prevent burning and premature aging.

Beta-carotene, rich in carrots, sweet potatoes, tomatoes, and other red, orange and yellow vegetables, is a very powerful antioxidant which helps protect the skin against sun and other free-radical damage. Whilst it won’t stop the skin burning, it will help minimise the sun’s more aggressive effects.

Put something different in your picnic basket

When packing up a picnic for a day out, we often tend to include the same foods without really thinking about it. Why not make this week one where you opt for something different?

Instead of making ‘traditional’ sandwiches why not go for some Deli-style treats? For example, cut some ciabatta bread in half and fill with cream cheese, salami, Mozzarella and roasted red peppers, which are rich in immune boosting vitamin C.

Additionally, beetroot hummus is a really healthy alternative to ‘normal’ hummus and it’s a great way of including this amazing super food in your diet. All you need to do is blend some cooked beetroot, chickpeas, garlic, some virgin olive oil, a little lemon and some tahini. It’s totally delicious on flatbread crackers.

Cycle your way around the park

The last few months has seen a resurgence in cycling, and it’s such a great activity for all the family. Most parks have cycle routes around or through them and cycling is also a great form of exercise; it tones the legs, heart and butt!

Make sure you keep well hydrated before, during and after your cycle or day out, especially if it’s hot. Aim to drink about 200 ml of water or lightly isotonic fluids per hour, depending on outside temperature and the intensity of your cycle.

Walking for enjoyment

Your walk around the park can be anything you want it to be – a gentle stroll or a fast-pace march. Either way, walking is great for keeping good blood flow around the body.

It’s especially effective if you’re trying to lose weight: try brisk walking after an evening meal – even only for 30 minutes. The body’s insulin response is much more measured, and it helps stop blood sugar spikes which can lead to increased weight gain.

Whatever you decide to do in your park, celebrate Love Parks Week, get out there and enjoy!

Stay well.

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Five ways to simplify your life

July 6, 2020July 3, 2020 / feelaliveuk / 1 Comment

It’s National Simplicity Day this weekend which is actually very timely. Many of us have realised during lockdown that life can be a lot simpler and that’s totally fine!

Perhaps we have become too used to our rather over-materialistic lifestyles and are now noticing the great value in enjoying the simpler things in life.

Clinical Nutritionist Suzie Sawyer shares her five top tips for nutritional and lifestyle simplicity.

Mealtime ease

Whilst many of us have enjoyed using the take-away or meal home delivery services over the last few weeks, many have also realised that home-cooked meals can be surprisingly tasty and, hopefully nutritionally beneficial.

Whilst the body needs 45 nutrients daily (including water), it would be impossible to do a quick analysis of each days’ intake in sufficient detail. Therefore, keep meal planning simple and varied and nature will deliver what the body needs.

In broad terms the body requires macronutrients (protein, fats and carbohydrates) and micronutrients (vitamins and minerals). At every meal, think about the protein content. There are plenty of sources; eggs, meat, poultry, dairy produce, beans (including soya bean produce) nuts or fish. Then think about adding some carbohydrate in the form of pasta, rice, fruits, vegetables, or other grains. Healthy fats include those found in avocados, the omegas 3 and 6s (primarily found in fish, nuts and seeds), and olive oil.

You don’t need to spend hours in the kitchen if that’s not your bag – keep it simple. Here’s a great example of simplicity which just needs a side of rice and a few veggies if desired. https://www.bbcgoodfood.com/recipes/spiced-salmon-tomato-traybake

Create a rainbow

We all know about the recommendation to eat a minimum of five fruits and veggies daily. However, this creates confusion because people can’t always remember (understandably) what constitutes a portion for each fruit or vegetables.

Instead, just try and create colourful meals; the above is a great example. The more colours you can eat from a rainbow in one day, the more nutrients you’ll be eating. Life suddenly becomes so much simpler!

Skincare nutrients

Many of us will have simplified our skincare routines, partly because shops haven’t been open but also because we’ve been going out far less. It may have surprised many of us just how little we actually need.

It’s also worth remembering that great skin is created from within; skin is generally a reflection of overall health. Good skin relies on having sufficient nutrients on a daily basis, managing stress (both externally and internally), having plenty of sleep and being properly hydrated. However, there are a couple of key nutrients which are synonymous with great skin.

The B-vitamin biotin, known as the beauty vitamin, can be found in eggs, organ meats, sweet potatoes, tuna, salmon and natural yoghurt. Avocados are high in skin-loving vitamin E, which is also a skin-loving favourite. So, add some more of these foods into your diet and your skincare routine from the inside out will be off to a great start.

Clear your mind

Life has been difficult over recent months and it’s easy to let your mind run away with worries about everything. However, if you can master doing some daily mediation or just taking yourself to a quiet space for 10 minutes a day, then it can really help to calm and clear a busy brain.

It takes practice and commitment to make this time for yourself, but however stretched you are, everyone deserves 10 minutes (or more) of down time. Try to block any unwanted thoughts coming into your mind during this time and just listen to the outside world (whatever those sounds may be).

Detox your life

Our lives are generally frenetic, for many different reasons. However, many people will have realised that taking the pace down a notch or two can have a very positive effect on body and soul. During Simplicity Week, maybe spend less time on social media. Accept you can manage very well with fewer clothes in the closet. Don’t run yourself ragged making excessive plans.

Pace yourself, plan how to feed your health sufficiently, and resolve to give plenty of time to loved ones. Make simplicity a daily ritual.

When you go back to basics and take some time to think about what is most important, simplicity can become the ‘new normal’.

Stay well.

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Five ways to boost your wellbeing for the rest of 2020

June 29, 2020June 26, 2020 / feelaliveuk / Leave a comment

Clearly, this year has not turned out as any of us could ever have believed as we started the new year in 2020. For many of us, hopes, dreams and plans have had to be changed or put on hold due to the lockdown.

However, there’s still half a year to go, and whilst we are going to be adjusting to a ‘new normal’ it’s actually the perfect time to set some goals (if you haven’t already!)

Clinical Nutritionist Suzie Sawyer shares some great ways to maximise your wellbeing during the second half of your year.

Diet

This is generally at the top of our priority list when talking about making wellbeing changes. There are very few people who think they have the perfect diet delivering optimal health. Indeed, most of us realise our diet could be better but don’t necessarily know how to change things. It may be that you feel you are too busy or find it challenging to improve things.

If, like many people, you’ve put on some extra kilos during lockdown, then why not resolve to make some improvements to your diet right now? If you’ve been drinking too much alcohol, then restrict it to just one or two nights a week. If you’re addicted to sugar, then make sure you’re eating protein at every meal which will help stop sugar cravings. Taking some additional chromium, a key mineral for balancing blood sugar levels, can really put a stop to sugar cravings and help you to feel more balanced generally. And as always aim for as much colour on your plate as possible: fruits and vegetables provide a wealth of health-boosting vitamins and minerals – try to eat at least 5 portions a day.

Exercise

With restrictions on outdoor exercise now eased, and some of us having more time on their hands, why not set yourself some exercise targets for the next six months. Sometimes it helps to have a specific event to train for, maybe a 5 or 10k run, or a charity bike ride or hike, whatever floats your boat.

If you’ve lost your mojo for exercise during lockdown and you’re starting from a low base, then that’s no problem; just congratulate yourself for making the decision and do what needs to be done. Walking is one of the best exercises for weight loss. Start with a half hour walk daily and work up your pace and distance. Remember any exercise is better than none and nothing beats getting your heart rate up in the open air.

Health

The body is an amazing piece of machinery that mostly just keeps working and working whatever we throw at it. However, if we don’t treat it as well as we should, it can lose tolerance, meaning it stops working quite as well.

Over the next 6 months resolve to address any health issues you’re concerned about. Things like low energy are so often related to diet and lack of certain nutrients, especially the B-vitamins found in whole grains, meat, dairy, and fruit and vegetables. Remember that the body is very clever at telling you what’s wrong so it’s always worth listening and then taking appropriate action.

Work

Work for many of us is turbulent right now or very different to ‘normal’. Maybe you’re working from home more, or you’re having to work harder than ever. Perhaps your having some down time. Whatever is going on for you, it’s a great time to assess what you want from your work. Is it serving you well? What can be improved?

During tricky times, many people make life-changing decisions, and take a completely different road. Fear of the unknown often stops us making changes, hence we get stuck with situations that are not quite right. There are some big shifts going on in our lives right now, some we can’t control, but many we can. If you’ve been feeling less than happy with you work life, then resolve to use this time to address issues. And if you need to talk to someone outside of your friends and family network, a life coach can often help unravel what it is you’re looking for.

Long term plans

Some of us feel the need to have a longer-term plan and look out over the next 5-10 years. This is no bad thing as it allows the mind to focus on goals and objectives. Writing plans down also helps; seeing everything on paper really puts thoughts into perspective.

Many of our plans will have been put on hold right now. One thing is for certain: nothing stays the same forever and normality will return at some point. Any work you put in now to yourself, and into your life plans, will stand you in good stead even if it feels like not much can change in the short term.

There’s still a whole half year left of 2020 – make it work for you!

Stay well.

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The importance of being kind: to others and to yourself

February 17, 2020February 17, 2020 / feelaliveuk / Leave a comment

Most of us try to be kind to others especially our partners, family and friends most of the time. However, within our stressful lives, we’re often so busy making sure everyone else is ok, we forget to think about ourselves.

Being kind to yourself is so important for overall health and wellbeing.

Clinical nutritionist Suzie Sawyer shares some everyday ways you can bring more kindness into your life.

Be kind nutritionally

Your body will reward you with good health if you show it some love and kindness. Be honest with yourself; are you simply eating to live, often on the run, without thinking about putting the right fuel into the body? Every mealtime is an opportunity to take in precious nutrients the body needs to keep well. Right now, during the winter months, it’s also important to be looking after the immune system.

Think about colour variety on your plate; that will ensure you have lots of different nutrients from colourful fruits and vegetables. Cook up some warming winter soups which will last a few days. You don’t need to overthink them – just throw in as many vegetables as you’ve got in the fridge (frozen is good too). You can also add some beans, lentils or barley to give them ‘bulk’. A thick soup is a very nutritious meal all-in-one.

Be kind to the environment

Thinking about the environment and cutting down on the amount of animal produce you consume is also an act of kindness to yourself. Being completely vegan is not necessarily a good idea for health as it can lead to nutrient deficiencies and it certainly doesn’t suit everyone. However, reducing intake of animal produce, and including more plant-based foods, is great for both your health and the environment.

Cow’s milk can cause inflammation in the body, especially in people with existing eczema, asthma or joint issues. Dairy produce can also disrupt hormones. Therefore, try to include plant-based milks such as almond, coconut, soya, hazelnut and oat. Equally, red meat is high in saturated fat and quite tough on the digestion, so reduce the amount you’re eating. For protein foods, choose sustainably sourced fish, beans, soya produce, organic poultry and eggs.

Be kind to your soul

Do things that make your heart sing! We can sometimes get so entrenched in everyday life that we forget to enjoy ourselves! Long work hours and busy lives leaves little time for ‘play’. However, it’s important to have time doing what you love and that genuinely feeds your soul. Why not take up a new hobby, something you’ve always wanted to try, however diverse that may be?

Perhaps it’s joining a singing group or doing something creative; there’s no end of choices. Start by writing a list and then work your way through.

Be kind to others

If you choose to be anything, choose to be kind. There’s a famous saying: ‘Two wrongs don’t make a right’. Not everyone is good and kind in this world but if you set your intention to be kind to others, you will be rewarded, and the right people will gravitate towards you. You know how pleasurable it feels when you do something good for someone, however small, to help them through their day. And it can make a real difference to how someone feels.

Why not think about volunteering? It can bring so many rewards and you often learn new skills on the way.

Be kind to your mind

Spending hours on social media is not being kind to your mind. In fact, it can be very disruptive emotionally. Plus, being exposed to blue light emitted from electronic devices, upsets sleep patterns. Even using a tablet to read a novel is not ideal if your overall exposure to devices goes into many hours a day.

Practicing meditation (and it does take practise) is one of the best things you can ever do for your mind. Just like the body, the mind needs time to rest. It seems to be getting more of challenge to quieten the brain. However, once you’ve mastered it, you only need to find around 20 minutes a day to meditate. The results will be astounding, and you’ll sleep better and more peacefully for sure.

Being kind to yourself and others comes in many different forms but actively practising this in all areas of your life will be uplifting and rewarding for you and those around you.

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Top five foods to boost your libido this Valentine’s Day

February 14, 2020February 7, 2020 / feelaliveuk / Leave a comment

It won’t have escaped anyone’s notice that it’s Valentine’s Day. Those with someone special in their life will want to make it as memorable as ever; this means getting in the mood!

What we eat can have a big impact on how we feel and can also help improve our sex lives.

Clinical nutritionist Suzie Sawyer shares five of her favourite libido-boosting foods – and some may surprise you!

Watermelon

Not only is watermelon super nutritious, it will get your juices flowing. As well as being a tasty fruit, watermelon also contains an amino acid called L-citrulline which is turned into nitric oxide. This dilates blood vessels and allows blood flow around the body, especially to the sex organs. L-citrulline is also used in supplements to help boost libido.

Additionally, watermelon is loaded with antioxidants, including vitamin C, to help protect against the ageing process. This helps banish and prevent annoying wrinkles and allows you to glow all through Valentine’s Day! Try to eat some watermelon regularly; it makes a really enjoyable snack.

Oysters

Often the top of everyone’s list when it comes to libido, oysters are frequently referred to as an aphrodisiac. This is primarily due to them containing high levels of the mineral zinc, needed to help produce testosterone and essential for fertility and reproduction.

Oysters also deliver a decadent treat and make a great starter is you’re hoping to impress your partner; serve them with plenty of fresh lemon and sprinkle with Worcester sauce to further add some spice to your meal and your evening!

Chocolate

Maybe not such a surprise about this one! Whilst most people love chocolate and see it as a treat, it’s not just the taste that makes us feel good. Research shows it has been found to increase levels of our happy hormone, serotonin.

Importantly, eating chocolate raises levels of a compound called phenylethylamine, which we naturally produce when in love. Even better, chocolate is really high in plant polyphenols which naturally help blood flow and this also means blood flow gets to the parts it’s needed most!

Make sure chocolate is somewhere on the menu this Valentine’s Day and you can enjoy it completely guilt-free!

Avocados

The Aztecs apparently named avocados “the testicle tree”! Whilst this is not a well-known fact, the Aztecs were certainly on to something good when they realised that avocados could boost libido.

They are high in zinc which we know is essential for fertility and reproduction but also vitamin E which helps blood flow generally around the body. Plus, vitamin E is great for the skin, so you’ll certainly get that glow this Valentine’s Day and particularly if you eat them regularly in the diet. They are delicious mixed with lemon juice and some salad leaves in a wholemeal pitta, making an easy lunchtime nutrient-booster.

You might also want to think about some guacamole as a mood-boosting starter to your romantic Valentine’s meal?

Oily fish

Sardines, salmon and mackerel are all rich sources of the essential omega-3 fats. They’re essential because the body can’t make them, so they need to be eaten regularly in the diet. They’re also vitally important for hormone balance, therefore libido.

Additionally, omega-3s help keep the blood thin and free-flowing which will encourage blood flow to the sexual organs. Don’t worry if oily fish isn’t your bag: you can still get plenty of these essential omegas from eating pumpkin seeds, walnuts, flaxseeds and chia seeds.

These foods might not be the ideal choices for your Valentine’s Day meal but if you include them regularly in the diet, you’ll hopefully keep that spark going.

So, the scene is now set for the perfect nutritional start to your Valentine’s Day – enjoy!

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

Taking care of your mind matters: top nutrition and wellbeing advice for better emotional health

February 6, 2020January 31, 2020 / feelaliveuk / Leave a comment

There’s much coverage in the Press and on social media about the importance of talking openly about mental health, and rightly so: there should be no stigma around the topic. Interestingly, getting your diet right can also be an important contributor to good emotional health.

So how can we help ourselves and look after our mental wellbeing through nutrition?

This Time to Talk Day, Clinical Nutritionist Suzie Sawyer shares her top nutrition and wellbeing tips for a happier mind.

Ditch the sugar

There is an important link between the gut and brain health. Eating foods, namely sugar, with no nutritional value and which deplete nutrients, should be avoided. Most importantly, sugar can be something that many people are addicted to. Like any addictive substance, it has side effects, one of them being low mood.

Being addicted to fizzy drinks, even the diet kind is not uncommon. Many people are drinking between five and ten cans daily. Not only does this deplete nutrients but sugar or sweeteners upset brain chemistry, both of which can cause low mood, irritability and lack of concentration. They also upset blood sugar balance, leading to low energy levels and weight gain. Yes, even diet drinks can make you put on weight. Sugar, in all its forms, needs to be moderated as much as possible if you want to balance your mood.

Good mood foods

Certain foods can contribute to a much happier mood. Nutrient-dense foods contain key vitamins and minerals needed to produce the brain’s happy hormones and neurotransmitters. Key to this are the B-vitamins which are also needed for a balanced nervous system.

The good news is that B-vitamins are widely available in many foods including whole grains, meat, eggs, legumes, seeds and dark leafy vegetables. Plus, bananas are a really good source of vitamin B6, a great transportable snack.

Protein-rich foods including chicken and turkey, eggs, soya products, as well as oats are also good sources of the amino acid tryptophan which produces our happy hormone, serotonin. Try to include protein at every mealtime for best effects.

Get more of the sunshine vitamin

Vitamin D is often referred to as the sunshine vitamin because it’s made on the skin in the presence of sunshine. However, it is also the sunshine vitamin because it plays an important role in balancing your mood. Whilst vitamin D is essential for bones, teeth and a healthy immune system, deficiency will cause low mood, even depression.

During the darker, winter months, the only way to get enough is to take a daily supplement: even foods which contain Vitamin D deliver very little. Public Health England recommends a minimum supplement of 10 micrograms of vitamin D daily for everyone. Taking a vitamin D supplement daily is a really easy way of boosting mood naturally.

Get talking

We are all becoming more aware of the increased prevalence of emotional wellbeing issues and the fact it’s being more widely talked in general about can make a real difference to people suffering. It’s always good to try and talk to a family member or close friend if you are feeling low or anxious. And it’s always good to talk to someone you know who you think may be having challenges.

Whilst many people bottle up their feelings, this can often make matters worse. Putting on a ‘brave face’ and keeping a ‘stiff upper lip’ might have been the norm years ago, but it can certainly cause more problems than it solves.

Getting outside professional help from a counsellor or psychotherapist can provide much-needed support. Most will offer a free initial session because it’s important to feel comfortable: it’s well worth investing the time to find the right person to help you.

Try some happy herbs

As we know, Traditional Herbal Remedies (or licensed herbal medicines) can be incredibly powerful and make a real improvement to many health complaints. Top of the list for low mood is St John’s Wort which helps raise serotonin levels. It can be bought in pharmacies and health food shops but always look out for Licensed Medicinal Herbs with the ‘THR’ symbol.

Herbs don’t work as quickly as pharmaceutical drugs, so you may need to wait two to three weeks before noticing improvements, but it’s certainly worth trying the natural approach.

Additionally, the herb passionflower is incredibly calming. Anxiety often accompanies low mood, and the two herbs work very well together. Passionflower tends to work faster and can also be used before a stressful event as well as for longer term.

So, make looking after your emotional wellbeing a top priority during 2020.

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

It’s all about balance: how to have your best year yet

January 27, 2020January 24, 2020 / feelaliveuk / 1 Comment

It’s all about balance – an often-used expression but it’s so appropriate when we’re talking about diet and lifestyle. The body likes to be in a state of equilibrium, which is why it has so many in-built systems to keep it this way.

However, we don’t always look after our bodies as well as we should, and we can upset the balance quite easily.

Clinical nutritionist, Suzie Sawyer, talks about how to better balance both your diet and lifestyle and have your best year yet!

Feast don’t fad

Well, maybe not a total blowout! But the point here is to avoid fad diets, especially ones that advocate strict calorie restriction. We know the body likes to be balanced and if it thinks it’s going to starve it will slow metabolism down to preserve energy stores.

It is true that you will lose weight initially but it’s not sustainable to live feeling permanently hungry. Research suggests weight goes back on once ‘normal’ eating is resumed, and sometimes even more!

If you’re still struggling to shift those excess pounds from Christmas, then key advice is to be mindful of portion sizes. Stick to three balanced meals a day and avoid snacking, if possible, in-between. This ensures the body can enter the post-absorptive phase of digestion, take in nutrients and avoid insulin spikes which ultimately lead to fat being deposited.

Keep protein levels high at every meal, whether this is from fish, meat, poultry, eggs, soya, dairy, beans or nuts. Contrary to popular belief, it’s protein that keeps you feeling fuller for longer, not carbs. Protein keeps blood sugar levels balanced so energy will also be sustained.

Think about the quantities on your plate too; if it’s piled high, it’s too much. The protein source should be about the size of your outstretched palm (think about a chicken breast) and carbohydrate no bigger than a fist. And then fill the rest of your plate with nutrient-rich vegetables. Keep the rules simple: try to cook ‘from scratch’ (using frozen fruit and veg is fine) and banish nutrient-poor cakes, biscuits and pastries as much as possible.

Balance your mind

If you’re rushing around in a constant state of stress then it’s going to take its toll sooner or later. The body has amazing powers of adaptation so many people continue living their life this way for years. However, at some point the body loses tolerance and you can fall into what’s called adrenal exhaustion. This is when the adrenal glands secreting our stress hormones, such as cortisol, can’t take any more.

Clearly, it’s difficult to avoid all stress in your life – we all work and play hard. However, be strict with yourself. Even taking 20-minutes out of every day with a calming app can make a huge difference. You’ll feel refreshed afterwards and you’ll sleep better at night.

It’s also good to put some mental boundaries in place too. Instead of going to bed with all your worries on top of you, write them down before bedtime and visualise a block. Tell yourself that it is tomorrow’s issue, not for worrying about right now. If you need help with better balancing your mind then, cognitive behavioural therapy (CBT) or neuro linguistic programming (NLP) are very effective.

Balance your lifestyle

Once you feel more balanced in your thought processes, then you’ll feel better equipped to tackle any issues in your life that need resolving and might be sending you off balance.

The human body evolved to be active and it doesn’t like being sedentary. Blood flow to the brain is so much better too when you’re active, not to mention the feel-good endorphins that are released, giving you an extra boost. Just a brisk walk around the block every day will help. Find an activity you enjoy and are happy to do several times a week – you are much more likely to stay active if you’re doing something you love.

If you work long hours, or there’s lots of stress in your home life, you need to be able to take yourself out of this at regular intervals. Whether that’s learning a new skill, reading a book, going for a walk, listening to a Ted talk or joining a networking group, there’s no end of available options. Plus, try to take regular holidays, even for short breaks. Whilst you might not necessarily be feeling the negative effects of long-term stress right now, managing this on a daily basis will put you in the best position to deal with it when it comes along.

So, resolve to be better balanced in all areas of your life in 2020!

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

Guava Fruit

Eggs

Avocados

Pomegranate seeds

Carrots

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Healthy cocktails

Eat Mediterranean food

Spend time outdoors

Relaxation

Have fun!

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Go natural

Clean up your diet

Include quercetin

Dampen the fire

Add some magnesium

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Manage your allergies

Go easy on the sun

Put something different in your picnic basket

Cycle your way around the park

Walking for enjoyment

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Mealtime ease

Create a rainbow

Skincare nutrients

Clear your mind

Detox your life

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Diet

Exercise

Health

Work

Long term plans

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Be kind nutritionally

Be kind to the environment

Be kind to your soul

Be kind to others

Be kind to your mind

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Watermelon

Oysters

Chocolate

Avocados

Oily fish

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Ditch the sugar

Good mood foods

Get more of the sunshine vitamin

Get talking

Try some happy herbs

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Feast don’t fad

Balance your mind

Balance your lifestyle

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