How to pack a healthy picnic

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

It’s a National Picnic Week which means it’s a great time to celebrate everything we love about picnics as well as spending time outdoors in green spaces.

There’s always a great temptation to pack too many ‘treats’ into the picnic basket but there are some great ways to get nutrition without missing out on flavours.

Clinical Nutritionist Suzie Sawyer shares her five healthy picnic swaps, but which don’t swap out the taste!

Swap white for brown

This includes using brown bread or wraps rather than white if you’re packing sandwiches, but also wholemeal pasta rather than white. White bread and pasta have been refined, meaning much of the healthy fibre, essential for good digestion,  been stripped away. So too have many of the nutrients, especially energising B-vitamins and essential minerals such as chromium.

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

Brown pasta has a much fuller flavour and more of a texture than white.  And pasta salads are great for taking on picnics.  Why not try beetroot and cold poached salmon wholemeal pasta, adding some avocado, cucumber, dill and a little natural yoghurt.  This is a really delicious super-food pasta salad.

Swap potato crisps for veggie crisps

Most picnic baskets include crisps in some shape or size. Unfortunately, potato crisps are generally high in fat and low in nutrients.  So, why not swap potato crisps for veggie crisps? Think beetroot, parsnip, or carrot (or all three?) – there are a lot of veggie ‘crisp’ options available in supermarkets.

Home made kale chips in a dish

Even better, make your own kale crisps.  Kale belongs to the super-healthy cruciferous vegetable family which are high in heart-loving vitamin K, relaxing magnesium and are loaded with antioxidants.  Simply pull off the leaves and rub them in a little olive oil and salt. Then roast in the oven for around 10 minutes and once cooled, you’ll have some of the healthiest veggie crisps to take on your picnic.

Swap ham for turkey

If you’re taking sandwiches, then what you put into them can make all the difference.  Ham sandwiches are often popular in the picnic basket.  However, ham is a processed meat and generally also contains high levels of preservatives.  Ham also contains saturated fats which are best minimised in the diet.

Grilled,Turkey,Breast,With,Salad

A far better choice is to use turkey meat instead. Turkey is very low in fat and high in protein (at 31 g per 100g, more than chicken). Why not cook up some turkey breast steaks the day before, which can be quickly grilled.  If you cook a few extra, they’re delicious eaten with Jersey Royal potatoes (now in season) and salad.  For the picnic, turkey steaks can be chopped, mixed with a little pesto and tomatoes, and made into delicious brown bread sandwiches.

Swap cheese spread for nut butters

There is a plethora of ready-made cheese spreads in supermarkets.  Whilst they might taste good, they are high in fat and are not especially nutrient dense.  Why not swap these for some delicious omega-3 laden almond butter.  Omega-3 fats are essential and whilst we need to be mindful of the amount of saturated fats we consume, the omegas are seriously deficient within the UK population and are essential for the heart, brain, eyes, skin and hormones.

Nut butter on rye bread

Almond butter is also high in protein so will keep energy levels sustained throughout the day. Why not add some watercress (one of the healthiest salad vegetables around) for colour and a nutrient blast?

Swap fizzy drinks for kombucha

Fizzy drinks are always popular on picnics.  However, they are certainly not the healthiest of drinks.  Sugar-free versions are packed with sweeteners which have a detrimental effect on mood, but also encourage cravings for sweet food so you still end up eating all the wrong things!

Kombucha,Second,Fermented,Fruit,Tea,With,Different,Flavorings.,Healthy,Natural

Kombucha, however, is a great alternative. It’s a fermented, lightly effervescent, green or black tea drink, which is low in sugar but high in health benefits.  Fermented foods and drinks provide probiotics which are great for feeding the good bacteria and are essential for healthy digestion, good mood and effective weight management. Once you’ve tried them, there’ll be no turning back!

So, get outdoors and celebrate National Picnic Week with these super-healthy food swaps.  Enjoy!

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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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

All images: Shutterstock

 

The importance of fruits and vegetables: how to eat more every day

A range of fruits and vegetables

We all know that fruits and vegetables are vitally important to include in the daily diet.  There are many great reasons for this but primarily they are some of the most nutrient dense foods on the planet, so it makes sense to eat them as often as possible. 

Unfortunately, we know from the National Diet and Nutrition Surveys (NDNS) that only around 27% of the UK population are managing even the basic minimum of five portions per day.  However, there are some easy ways of getting more into your diet.

Clinical nutritionist Suzie Sawyer shares her top tips for including fruits and vegetables at every mealtime.

Boost your Breakfast

We all want to feel energised at the beginning of the day and having the right fuel can really help set you on a good path.  It’s important to include protein at breakfast time to get blood sugar and energy levels in good balance throughout the day.  However, a jump start of more energy is always welcomed!

Spinach and mushroom om

How about cooking up a delicious spinach omelette with grilled mushrooms and tomatoes?  This meal is super-charged because spinach is rich in both energising B vitamins and iron.  Plus, mushrooms contain some immune-boosting vitamin D (although supplementation is still needed) and tomatoes are rich in antioxidants so help shield the body from damaging free radicals.

A green smoothie

However, if you prefer a fruitier start to the day, you can still enjoy the health benefits from spinach but in a delicious green banana smoothie.  Bananas are loaded with energising vitamin B6 and why not add some ginger and mango which are both great for the immune system. Coconut water is high in potassium which is great for the heart and you can even throw in a few kale leaves for an additional nutrient burst.

Load up at lunch time

When we’re busy, on the run or in and out of zoom or team meetings, lunch can sometimes get forgotten.  We should always remember that each meal is a time for re-fuelling and getting valuable nutrients into the body.  If we miss a meal, we miss out big time!

Brown rice with salmon fillet amd vegetables

Lunch does not need to be complicated and time-consuming to prepare it just needs to be colourful.  How about poaching a piece of salmon the night before and putting it into a colourful salad?  Whilst salad vegetables are high in water, so not always the highest in nutrients, if you include an avocado, you’ll not only feel fuller for longer, you’ll be getting the benefits of Vitamin E for your skin and immune system.

Quinoa salad with roasted vegetables

Alternatively, you can cook up some quinoa the day before and again add loads of salad vegetables or pre-roasted veggies of your choice to the mix.  The more colour you include, the greater the amount of plant antioxidants which help support immunity, protect the body against disease and keep us looking young and fresh.

Dive in at Dinner

There’s been an enormous upsurge in people ordering in meals from fast food apps during lockdown.  Unfortunately, we know from statistical data that this has also led to a prevalence of nutrient deficiencies, which can make us more prone to illness.

Salmon stir fry

A take-away or delivery meal is no bad thing occasionally, but nothing beats home-cooked food for the wealth of nutrients it provides.  And it doesn’t need to be complicated either! Plan a stir fry which includes chopped peppers, onion, carrots, baby sweetcorn, chopped broccoli and mange tout. Add flavourings such as soy sauce, coriander, and sweet chilli sauce and a protein source of choice for a quick, colourful and super nutritious dinner.

shutterstock_245873155-cruciferous-vegetables-jan17

Each fruit or vegetable brings a wealth of nutrients to the table: variety is key, and the body gets a balanced spread.  In terms of vegetables, the cruciferous vegetables (think broccoli, cauliflower, brussels sprouts and pak choi) are extremely nutrient dense, and especially rich in magnesium which we know to be deficient in the average diet.  Magnesium is essential for so many bodily processes including for hormone balancing, and good nerve and brain function. Cruciferous vegetables are also rich in fibre which helps to keep the bowels working smoothly.

And if vegetables really aren’t your bag, then they can always be ‘disguised’ in dishes such as spaghetti bolognaise, pasta sauces, curries and other spicy dishes.

So, try to include as many fruits and vegetables in your daily diet as possible – your body will definitely thank you for it.

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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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

All images: Shutterstock

 

Five nutrients to maximise your health this spring

Fruit and vegetables in the shape of a

It’s National Nutrition Month highlighting how important good nutrition is for our overall wellbeing. Eating the right foods containing the right nutrients can really help us to reach optimal health. 

Whilst the body needs 45 different nutrients daily (including water), there are some that really lead the field.

Clinical Nutritionist, Suzie Sawyer, share fives of the best.

Magnesium

Whilst all nutrients work synergistically, some get involved more than others and magnesium is one such mineral. It is essential for energy production, protein formation and cellular replication (aiding cell renewal) and is involved in 300 different enzyme reactions: it’s certainly busy!

A range of foods containing magnesium

Magnesium is primarily found in bones and muscles, as well as soft tissue and body fluids (it is a key electrolyte).  Interestingly, whilst it’s needed as part of our energy-producing mechanisms, magnesium is also known as ‘nature’s natural tranquiliser’ helping rest and relaxation. The truth is that magnesium helps the body’s metabolic processes in terms of long-term energy production rather than creating a quick burst.  It’s also essential for the proper functioning of the entire cardiovascular system and can help manage high blood pressure or issues with heartbeat irregularities.

Green vegetables and whole grains are your friends when it comes to upping magnesium levels – the more the better!

Zinc

Zinc competes with magnesium in terms of how busy it is in the body: it is responsible for over 200 different enzyme reactions and is found in every cell.  It’s also essential for the proper action of many hormones throughout the body but tends to gain fame for its essential work within the immune system, keeping white blood cell levels in good order.

Zinc is also essential for both men and women in terms of fertility; women prior and during pregnancy to ensure proper foetal development and in men for testosterone production and sperm formation and motility.

A range of foods containing the mineral Zinc

Unfortunately, it’s very often deficient in both men and women, partly because good food sources are seafood and nuts and seeds, which many people don’t eat.  Oysters are the shining light as the best source of zinc, but whole grain foods such as oats, buckwheat and whole-wheat bread still contain acceptable amounts.

Vitamin C

One of our key antioxidant vitamins, it’s also probably the best known.  Vitamin C shot to fame when our famous sailor Captain Cook solved the deficiency disease of vitamin C, scurvy, by giving the crew lemon and lime juice. This also helped better understand the key role of Vitamin C in strengthening blood capillaries.

Vitamin C is essential for immune system function, helping the body manufacture our main structural protein collagen. It also helps fight off free radical damage, protecting us from degenerative disease and premature aging.

A selection of fruit and vegetables high in Vitamin C

Being water soluble, it’s not stored in the body and therefore needs eating regularly throughout the day. Luckily though, it’s widely available in many fruits and vegetables with the best sources being red peppers, guavas, kale and broccoli.

Vitamin D

Thankfully, vitamin D is now on the radar for most of us, having been found to play such an essential role within the immune system as researched before and during the COVID pandemic.  The issue with vitamin D is that very little is available in foods. Our main source is via sunlight on the skin, which of course is in short supply during the winter months, especially in the northern hemisphere.  Interestingly, it’s now been discovered that we need much more than originally noted in order to keep us optimally healthy.

A range of foods containing vitamin D

Let’s not also forget the essential role vitamin D plays alongside calcium in bone, muscle and teeth health.   We need to take heed of Public Health England advice and supplement with 10 micrograms daily all year round.  Do be aware though, that much research has been carried out on the benefits of higher amounts so take advice on individual needs from your healthcare provider.

Iodine

Iodine is not as well-known as the nutrients discussed above, but equally as important to our health.  Even though iodine is only needed in micro amounts, a deficiency can lead to symptoms, especially involving the thyroid gland and its hormones. However, iodine is also needed for a healthy pregnancy, for the foetus to grow and develop correctly, and for brain function.

A range of foods containing iodine

The best source of iodine is from dairy foods. But if you don’t do dairy it is also found in seaweeds such as kelp and dulse which can be bought in their dried form and added to soups, stews and stir-fries.

So, celebrate National Nutrition Month and aim to get more of these nutrients into your diet every day!

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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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

All images: Shutterstock

 

Nutrition for women: 5 nutrients to support your health

group of women of varying ages in a yoga class

It’s no secret that women differ from men!  That also means our nutritional needs vary and this is often bound up with hormones and how they affect us on a monthly basis.

Whilst there are a wide range of vitamins and minerals that are essential for optimal health, there are a few in particular that are important for women’s health specifically.

This International Women’s Day, Clinical nutritionist Suzie Sawyer takes a deep dive into five of the nutrients that women need most.

Magnesium

This mineral is known to be deficient generally within the UK population, but it presents even more problems when low in women.  Magnesium works as a triad with vitamin B6 and zinc (see below) but is essential in its own right for hormone balance, a healthy nervous system and bone health.  And stress burns up more magnesium so depending on how you are feeling many of us may be deficient.

A range of foods containing magnesium

Magnesium is rich in green leafy vegetables such as kale and broccoli, but also in whole grains (oats are a great source), brown rice and whole wheat foods.  Magnesium is also very relaxing and calming so can help if sleep is a problem.  Eating about six almonds before bedtime (rich in magnesium) can really encourage peaceful slumbers.

Vitamin B6

Vitamin B6 is very important for women because it’s an essential co-factor in many metabolic pathways, especially relating to hormone production.  Additionally, it’s needed to process key neurotransmitters essential for balanced mood and motivation, which are closely affected by hormonal fluctuations.

A range of foods containing Vitamin B6

Vitamin B6 is needed for production of progesterone (a key female hormone), plus it aids the detoxification processes of the liver in order to excrete ‘old’ hormones.  Vitamin B6 is water-soluble so should be eaten regularly, but is readily available in poultry, fish, bananas, soya produce, oats and wheatgerm, so there’s plenty of choice.

Biotin

Often referred to as the ‘beauty vitamin’, biotin is essential for protein synthesis, key for building hormones and for healthy skin. Biotin also helps to stimulate production of keratin which is the key protein in hair.  Unfortunately, it’s not uncommon for women to have thinning hair so having additional biotin in the diet and via supplementation can often be very successful in rectifying the problem.

Foods containing the b vitamin Biotin

Foods rich in biotin include eggs (poached egg on whole grain toast makes a great start to the day), organ meats, nuts, seeds, sweet potatoes, red meat and fish.

Zinc

Zinc is probably the busiest mineral of all because it’s involved in over 200 different enzyme reactions within the body.  Whatever the body is doing, zinc will be needed somewhere.  However, for women, it’s very important for fertility and reproduction because it’s needed to synthesise the key sex hormones.  Additionally, zinc is a powerful antioxidant so helps to produce healthy eggs but is also essential for cell division, a key part of the conception process.

A range of foods containing the mineral Zinc

Zinc has been found often deficient in women, especially teenagers and those of child-bearing age. Red meat is a great source, hence a possible reason for deficiency as less people are eating red meat or at least eating it less often. Other great sources include beans, nuts, whole grains, seafood (especially oysters) and most cereals.

Chromium

Chromium is essential for blood sugar balance which affects all other hormones.  Interestingly, women with some of the more difficult hormone issues generally have problems balancing blood sugar levels, making mood swings more of an issue too.

A range of foods containing chromium

Additionally, in research, chromium has been shown to help women with polycystic ovaries, the most common hormonal disorder affecting those of reproductive age.  This generally also means that sufferers have issues with blood sugar control, which chromium can help to improve. As well as whole grains, chromium is rich in green vegetables, poultry, many fruits and dairy products.

Once any deficiencies are plugged, women may find overall health improves significantly, so why not review your diet or consider supplementation to ensure you are getting enough of these 5 vitamins and minerals.

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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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

All images: Shutterstock

 

Heart health: the top three nutrients to support yours

Heart with a protective sheild image on top

Our heart works very hard for us every day.  In any one day it can beat a whopping 100,000 times!  It makes sense, therefore, to show your heart some love by feeding it specific nutrients to keep it beating healthily.

Clearly, the body needs a range of nutrients to maintain optimal health and the heart is no different in this respect.  However, there are certain nutrients that the heart absolutely needs in order to stay strong and healthy.

Clinical Nutritionist, Suzie Sawyer, shares her three top nutrients to support your heart health.

Vitamin C

We know vitamin C is really important when it comes to protecting the immune system.  However, as one of our key antioxidants, it’s essential for the heart too.  Thankfully, we have eradicated the classic deficiency disease of vitamin C, being scurvy, but the first sign of this was blood vessels literally leaking – very unpleasant.

A selection of fruit and vegetables high in Vitamin C

From much research and further understanding since then, we know that vitamin C is needed for strong blood vessels and arteries.  As an antioxidant, it protects the arteries from free radical damage that can block them and cause heart attacks.  Additionally, vitamin C increases production of HDL, our ‘good cholesterol’, which helps remove excess cholesterol from the body.

A range of colourful fruit and veg rainbow

All fruits and vegetables are rich in vitamin C so enjoying a colourful diet and including a wide range of these foods is going to really protect your heart.  Top of the list are peppers, berry fruits, kiwis and broccoli.

Omega-3s

Termed ‘essential fats’ because they have to be eaten in the diet, these omega-3 fats have a key role in heart health.  Specifically, it’s the long-chain fatty acids, EPA and DHA which are the main players.  Much research has found they can help reduce the risk of heart disease, thought to be down to their anti-inflammatory actions. This can reduce damage to artery walls, which is one of the key issues in heart disease.

A range of foods containig omega 3 fats

Additionally, omega-3s help thin the blood, thereby reducing high blood pressure and minimising the risk of blood clots causing strokes.

The best sources of EPA and DHA are from oily fish such as salmon, mackerel, sardines, and to a lesser extent, tuna.  For fish eaters, then aim to eat oily fish at least two to three times a week.

A spoon full of flax seeds

However, for those not keen on fish or are vegan, then flaxseeds are able to provide some (albeit in lower amounts, since the body has to undergo complicated conversions of nutrients beforehand).  However, try to buy whole flaxseeds and grind them yourself, before adding them to cereals or yoghurt, as this helps release the beneficial lignans which provide some wonderful health benefits.

Magnesium

Magnesium is an essential mineral for muscle function and since the heart is a muscle, then magnesium is a key mineral for heart health.  It is also a relaxant, so magnesium has the effect of relaxing the artery wall and reducing blood pressure. Magnesium is often used to great effect when treating cases of high blood pressure.

Additionally, magnesium deficiency can cause a heart attack by cramping a coronary artery even in the absence of a blockage within the artery itself.  Magnesium deficiency is widespread within the UK population which may partly explain the prevalence of heart conditions.

A range of foods containing magnesium

The good news is that it can easily be rectified by including plenty of magnesium-rich foods in the diet.  Load up on almonds, spinach, whole grains including quinoa, and all types of beans.  Even better news is that dark chocolate is also a good source of magnesium so you can enjoy a guilt-free treat of 70% or more dark chocolate!

Magnesium is depleted by stress (which many people are suffering at the moment), so try to eat magnesium-rich foods every day and take a magnesium supplement if needed.  It will also help reduce stress levels.

So, with a few dietary ‘tweaks’ you can contribute to your heart health every day.

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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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

All images: Shutterstock

 

Five foods to boost your mood this January

Two strawberries and a banana make into a happy face

January is often a month where people struggle with low mood, partly because of the dark days and cold and miserable weather.  And that’s notwithstanding the current situation. “Blue Monday”, this year on 18th January, is also supposed to be the lowest day of the year.

However, the good news is that you can put a smile back onto your face by adding some ‘feel-good’ foods to your diet.

Clinical Nutritionist, Suzie Sawyer, shares her five top happy foods.

Oats

The perfect start to the day is porridge with your choice of milk or soaked overnight in some apple juice. Oats are loaded with mood-enhancing nutrients.  Importantly, eating oats for breakfast avoids wheat-based cereals or bread, which can be troubling for many people’s digestion.  That’s certainly going to disrupt mood too.

Porridge topped with bananas and blueberries

Oats are high in B-vitamins which, as well as helping with energy production, are needed to produce brain neurotransmitters responsible for mood and motivation.  They are also high in the calming mineral magnesium (great for stress-reduction) and keeping your blood sugar levels in balance, thereby keeping you smiling!

Bananas

One of the easiest and tastiest snacks, bananas contain the amino acid tryptophan, which is needed to produce our happy hormone, serotonin.  They are also high in vitamin B6, essential for the body to produce tryptophan which in turn helps to make serotonin, so it’s a win-win situation.

Whole bananas and diced banana

Whilst they’re a great snack and can also star in delicious banana bread, bananas are high in starch so are best eaten in moderation as a treat, rather than every day.  Plus, their sugar release is better balanced when eaten with protein, so they partner well with mood-boosting walnuts which are high in omega-3 fats.

Salmon

On the topic of omega-3s, salmon is one of the best food choices for getting some of these super-healthy fats into your diet.  Omega-3s are essential for brain function, particularly getting neurotransmitters to fire correctly, so will help support your mood.  Plus, they’re needed for great skin, smooth-moving joints, a healthy heart and eye health, so they provide plenty to smile about.

Brown rice with salmon fillet amd vegetables

Salmon is really easy to include in the diet: it’s great grilled with some lemon juice and a little butter, cooked in the oven in a foil parcel with garlic, ginger and soy sauce, or added to pasta dishes.  If you want a quick and healthy lunch, then look for tinned wild salmon. Wild salmon is best because they’re reared in a healthier way and contain more of the powerful antioxidant, astaxanthin (it’s what makes them pink), so you’ll also be supporting your immune system and the ageing process as well.

Pineapple

For tastes and memories of summer, why not bag some delicious pineapple?  If you can’t find fresh, then frozen is fine because it’s usually quickly frozen after harvest locking in all the nutrients. As well as encouraging happy thoughts of holidays (which will happen later this year!), pineapples contain some tryptophan, so they’ll also help to increase serotonin levels.

A bowl of cut up lineapple next to a whole pineapple

Pineapples also contain a special protein called bromelain which helps with digestion but has a strong anti-inflammatory action so is great for any joint pain or muscle soreness you might be experiencing.  Pineapple is delicious added to a vegetable juice for sweetness but, when eaten between meals as a snack (perhaps with some almonds), its health benefits tend to be more effective, plus it’s easier to digest.

Pumpkin seeds

Many people are not great lovers of fish which means they may not be getting their essential omega-3s.  Pumpkin seeds are a great source of omega-3s, but also immune-boosting zinc and calming magnesium.

Roasted pumpkin seeds

If you can’t face them plain, then why not very lightly roast them with some soy sauce?  That way you’ll be much more likely to eat and enjoy them and sprinkle them liberally on vegetables, salads or smashed avocado on toast (a fantastic start to the day!)

So, brighten up your January – and your mood – with some great mood-boosting foods!

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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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

All images: Shutterstock

 

New Year Goals: how to have a healthy and happy 2021

A 2021 note book to show goal planning

New year, new start as the famous saying goes!  With 2020 having been such a difficult year, most people will be welcoming a new year with open arms.  And with that comes new resolutions around health and fitness goals. 

If you’ve got into some bad habits during 2020 (and let’s face it, who hasn’t!), then make this year the one where you get back on track both mentally and physically.

Clinical nutritionist, Suzie Sawyer, tells us why good nutrition is the cornerstone to health, and how you can feel better than ever this year.

Set realistic goals

Being realistic about what you can achieve is so important.  If you’ve developed a bad sugar habit during 2020, then don’t tell yourself you’ll never eat cake again, for example.  This leads to feelings of despair and it’s not sustainable.  However, why not allow yourself one treat day a week when you can eat cake, or indulge in your favourite guilty pleasure?  A life of constant denial is not going to make anyone happy and is unnecessary.

A note book with 2021 goals list

It’s also worth thinking about adopting the 80/20 rule: eat a healthy and well-balanced diet 80% of the time.

Prioritise mental wellbeing

Issues with mental health are going to be very front focussed during 2021 for all the reasons we know.  Achieving mental well-being should be top of your priority list for and that also means getting your nutrition right.

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

The brain needs to be nourished with nutrients to provide the right fuel to keep hormones in good balance but also to produce brain neurotransmitters that affect mood and motivation. Brain-loving nutrients include the full family of B-vitamins, zinc and magnesium so make sure you’re eating plenty of green leafy vegetables, whole grains, fish and legumes (all rich sources).

A range of foods containing healthy Omega-3 fats

The brain also needs essential omega-3 fats to work correctly, with the best source being oily fish, but flax or chia seeds are also good if you’re vegetarian or vegan.  They are called ‘essential’ as the body can’t make them, so ensure they feature in your diet a few times each week or more.

Stimulants such as highly caffeinated drinks, alcohol and sugar (in all its forms) are not great friends of the brain, so be honest about your consumption and take steps to reduce if this refers to you (remember the 80/20 rule).

Love your gut

Everything that goes on in the gut affects the brain, mainly down to the connective tissue flowing back and forth. Gut health is critical to overall wellness so start being kind to it.  It’s important to feed the beneficial gut bacteria to enable them to flourish, since their role is key to good gut heath.  Foods such as asparagus, artichokes, Brussels sprouts, legumes, bananas, flaxseeds, turmeric, green tea and dandelion coffee are all great.

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

It’s also important to drink plenty of pure water to help keep the bowels regular otherwise toxins can build and this affects mental wellbeing.

Fermented foods are also great for the gut so include some natural yoghurt, tofu, kimchi and kombucha regularly.

Be honest about your weight

Winter weather is not conducive to peeling off the layers, hence many of us have piled on the kilos, plus the festive season is always challenging for the waistline.  When we know we’re overweight, this can often affect mental health, but we all need to be realistic about what is achievable and, most importantly, sustainable.

Close up on woman's feet on a pair of scales with a measuring tape

Rapid weight loss generally leads to rapid weight gain when normal eating is resumed.  Better to set yourself a realistic target (around 1-2 lbs per week weight loss is good) and a sensible time frame.  Many people find that once they have taken control of their eating and they start to see some weight loss this is a great incentive and they’re more able to achieve targets.

Maintain a good work/life balance

The lines between work and social time have become very blurred during 2020 and this is not set to change that much for a while.  Therefore, it’s important to acknowledge that we all need sufficient downtime, rest and recuperation, so make this a priority during 2021.

Ven diagram with work, life, and health crossing and leading to the word balance

Make a clear plan for work time each day (whatever that needs to be for you) and how to fill your free time.  Maybe 2021 is the time to learn a new skill or find things that fulfil and stimulate the brain. This way mind and body will both be in better balance.

May 2021 bring you health, happiness and fulfilment.

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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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

All images: Shutterstock

 

Winter wellness: taking care of you

CLose up of happy woman in autumn winter

The winter weather is rapidly approaching, and with the country now in another lockdown, there has never been a better time to really start looking after yourself.

Clinical Nutritionist, Suzie Sawyer, shares her top tips for being kind to yourself including improving sleep, enjoying greater energy levels and having glowing skin.

Sleep – the cornerstone of wellness

Close up of a woman asleep in bed

Getting sufficient sleep is essential to feeling energised and having healthy glowing skin.  Everything suffers health-wise with a lack of sleep, including how we look and feel. If you’re struggling to sleep (as so many people are right now), the most important thing is to look to your diet in order to make some improvements.

The mineral magnesium is incredibly calming so try to eat foods rich in magnesium for dinner including beans, tofu, green leafy vegetables and nuts, which will all help improve sleep.

A range of foods containing magnesium

The amino acid tryptophan is important because it helps produce melatonin, our key sleep hormone.  Milk (soya, dairy and almond milks) contain tryptophan which is why having a warm milky drink before bedtime can be so effective.

A basket of almonds and a glass of almond milk

Additionally, almonds contain melatonin, (as do cashews and pistachios, in lesser amounts) making them a very effective pre-bedtime snack.  Milk and nuts also contain calcium, another calming mineral.  Just by taking a little care and being kind to yourself, can make a whole lot of difference to how you sleep.

Energy – feed it to your body

A woman jumping with a sunset in the background

Do you feel tired all the time?  Firstly, be kind to yourself and don’t beat yourself up if you don’t have the energy to do things.  It’s hard to feel energised and motivated when we are all in a state of flux. However, there are some particularly energising nutrients that can certainly help.

Enter the family of B-vitamins which all generate energy, primarily from the food we eat.  They are widely found in a range of foods especially whole grains, meat, fruit and vegetables and beans – in fact, in all healthy foods! If your diet is colourful and varied, then you should be getting what the body needs and this will help boost energy levels.

A range of foods containing Vitamin B6

‘White’ foods such as pastries, cakes, white rice, pasta and bread contain very little in the way of B-vitamins and will upset blood sugar levels, stripping energy rather than topping it up. Being kind to your body is about fuelling it with as much nourishment as you can at each mealtime.

Skin – radiate from within

Close up of woman smiling in a cosy jumper

How your skin looks and feels mainly comes from within.  If what you’re putting in isn’t right, it will show in your skin which may look dull and lifeless.  Being kind to your skin means providing it with specific beauty vitamins such as biotin, rich in eggs, beans, nuts and liver.  Plus, collagen, the body’s main structural protein, naturally declines with age, and a lack of which can leave the skin looking dull and less springy.

A range of protein sources

It’s important for all body systems and especially the skin to eat plenty of protein each day; include some at every meal – think eggs, meat, poultry, beans, nuts, dairy or fish.  This will also help collagen production.  Additionally, there are plenty of collagen supplements on the market, to further boost levels.

A range of vegetables to represent fibre in the diet

Collagen also needs vitamin C in order to work efficiently, so make sure you’re eating at least the recommended five portions of fruits and vegetables daily. Vitamin C is also a powerful antioxidant protecting skin from free radical damage which is responsible for the ageing process. Your skin will certainly appreciate some kindness.

So, treat yourself to some kindness and it will really improve the way you look and feel, both now and in the future.

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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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

All images: Shutterstock

 

Stress and anxiety: lifestyle changes you can make to help restore some calm

Woman with legs crossed sitting on bed meditating

Stress and anxiety levels are likely to be at an all-time high right now, for obvious reasons. Feeling anxious can be very unsettling and result in us not living our lives as we would like to.

Rather than trying to cope with it and accept it as ‘normal’, why not look to diet and lifestyle changes which could help to soothe your mind?

Clinical nutritionist, Suzie Sawyer, shares some of her top tips.

Nutritional swaps

It’s sometimes difficult to imagine that what we eat can have a marked effect on brain function, anxiety levels and mood.  For example, certain gluten-containing foods can cause low mood in some people.  Equally a lack of nutrients, especially zinc and B-vitamins can adversely affect mood and also cause anxiety.

Fillet of salmon with some steamed asparagus

It’s important to make all mealtimes count as an opportunity for nourishing the body. For example, simple swaps such as wholemeal pasta instead of white and including fish (particularly oily fish such as salmon) rather than fish fingers, twice a week is a great start.

A range of green vegetables

Additionally, try to eat vegetables (which can be from frozen), particularly the green leafy variety, every day. They can make a big difference to brain function as they are rich in the calming mineral magnesium.  Aim for at least 5 portions of fruit and vegetables a day, with 3-4 of these being vegetables.

Always think brown rather than white when it comes to choosing whole grains, for example brown wholemeal bread and whole grain brown rice. All these foods are nutrient-dense and will help to stabilise mood.

Avoid the agitators

Whilst many people think that alcohol makes them happy, it’s actually a depressant, therefore having plenty of alcohol-free days is essential. Alcohol also upsets blood sugar balance, especially the day after. This can leave you feeling tired and often craving sugary, carbohydrate-heavy foods, which further deplete energy levels.

A cup of green herbal tea

Caffeinated drinks also cause blood sugar disturbances, which in turn affects mood.  Drinking decaf tea and coffee or herbal and fruit teas, together with 1.5 litres water daily will really reduce the caffeine load. Some people are more susceptible to the effects of caffeine than others, but there will always be some kind of effect which may exacerbate anxiety.

Sleep support

Anxiety can cause sleep issues.  Changes to diet and lifestyle can have a really positive impact on getting a peaceful night.  However, if sleep is still an issue then it may be worth trying a supplement of 5-HTP, readily available in health food stores.

Close up of a woman asleep in bed

5-HTP is the pre-cursor to tryptophan which produces our happy hormone, serotonin and in turn, melatonin, our sleep hormone.  It has the dual effect of reducing anxiety and encouraging restful nights. 5-HTP is best taken about one hour before bedtime with a carbohydrate snack.

Lavender oil and fresh lavender on a pillow

Traditional remedies such as spraying lavender on the pillow can also be incredibly effective.  Even having a warm bath with some lavender oil an hour or so before bedtime can make a real difference.

Herbal help

Nature has incredible healing powers. The herb passionflower works on one of the brain’s calming neurotransmitters, GABA, helping soothe anxiety and a nervous stomach.

A cup of camomile tea and camomile flowers next to it

Camomile works in similar ways, so drinking camomile tea before bedtime is great, but also through the day can help too.  Additionally, valerian helps calm the body without causing excess drowsiness, and can also help solve sleep issues.

Treat yourself to kindness

It’s all about the messages you give to yourself.  Often without realising we beat ourselves up, bemoan that we could be better or get unnecessarily angry about things we can’t change right now.

A woman relaxing in a bath reading a book

Resolve not to listen to the inner voice when it chatters on your shoulder but take some time out for you.  Think about the simple pleasures that bring you joy and help calm the mind; a movie you’ve been meaning to watch for ages, a home spa treatment or a great book that you can escape into.

Allow yourself to enjoy these moments; don’t feel guilty and try to push away any negative thoughts to help promote feelings of calm.  Take some positive actions in order for the changes to be felt.

So, with a few simple changes to your diet and lifestyle, you can help to calm an anxious 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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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

All images: Shutterstock

 

Autumn nutrition: what to eat right now

Happy woman in autumn playing with autumn leaves

The onset of Autumn generally conjures up thoughts of cosy evenings by the fire or wrapping up a little warmer. 

When the weather gets colder, the body craves and needs warming foods to keep it optimally fuelled and able to ward off colds and infections.

Clinical nutritionist, Suzie Sawyer, serves up her five top foods to keep body and mind healthy and robust this Autumn.

Root vegetables

Top of the list must be root vegetables.  They are what your body craves when it needs nourishing support.  Swedes, carrots, sweet potatoes, turnips and parsnips are perfect for Autumn eating.

Not only are they high in vitamin C to support the immune system, they all contain specific compounds called indoles and isothiocyanates which are really protective against some of our nasty degenerative diseases.

Even better, they all make great ‘comfort’ food, which is perfect for the body right now.  Soups, curries and stews can be cooked in bulk and will last a few days. Plus, they all make great and simple vegetable sides. There’s no end of choices but make them a priority when meal planning.

Also try to include members of the cruciferous vegetable family, including cabbage, kale and broccoli.

Ginger

Top of the warming herbs list is ginger.  It’s also top of the list of healing ingredients in Ayurvedic medicine.  Ginger is a great digestive aid because it stimulates bile production (essential for good digestion), is a powerful anti-inflammatory agent and has anti-bacterial qualities.  Even better, you can use it in everything!

Root ginger with a bwol of ground ginger

Use it to awaken your taste buds and digestion in the morning with some warm water and lemon.  This also helps cleanse the liver, so you’ll quickly feel invigorated.  Why not make your own fresh ginger tea and drink it throughout the day?  And if you’re struggling with headaches down to the amount of time spent in front of screens right now, ginger is also your friend.

Quinoa

Eating whole grains is important for Autumn since the body needs to be well nourished and grounded.  Quinoa is technically a seed not a grain, but it matters not when talking about its array of nutrients.

Quinoa and bulgar wheat salad with feta

In many ways, quinoa is better than rice because it contains much more protein, so is perfect for vegetarian and vegan diets.  It’s also high in trace minerals, including zinc, magnesium and iron, and also fibre. Even better, quinoa is high in antioxidants which help to combat free radicals and in turn supports a healthier you.

Cook up a batch and freeze it: quinoa is great hot or cold with most other foods.

White fish

Autumn is all about finding good life balance and this is also true for the digestive system.  It shouldn’t be put under pressure at the moment, hence white fish such as cod, sea bass, sole and haddock are very easy to digest, whilst providing plenty of wholesome nourishment.

Thai fish dish

Although white fish doesn’t contain all the pizazz of oily fish and the essential omegas, it is very high in protein and low in saturated fat. It will also help keep blood sugar in good balance so energy levels will be sustained.

Even better, it’s really easy and quick to cook; think seabass in a parcel with ginger, spring onions and lemon grass. It’s really delicious and ready in around 15 minutes.

Turmeric

This is a ‘must-have’ in your store cupboard.  The health benefits of turmeric just keep growing as new research comes to light.  However, it’s a great anti-inflammatory, a powerful antioxidant, a potent liver detoxifier and great immune booster. And it’s so versatile: it can be used in a plethora of dishes.

wooden spoon with powered turmeric and turmeric root

Raw turmeric is more warming but it’s slightly time-consuming to work with, so ground and dried turmeric is fine and it’s best absorbed when eaten in a dish with black pepper.

Turmeric is an essential Autumn spice; why not try a turmeric latte, on trend right now!

So,  give your body what it needs this Autumn and hopefully you’ll stay happy and healthy.

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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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

All images: Shutterstock