Take the Veg Pledge

November 16, 2020November 6, 2020 / feelaliveuk / Leave a comment

Vegetables provide so much nutritious goodness for us that they should feature much more frequently as the main event of a meal rather than just a side dish.

Eating a more plant-based diet is great for our overall health, so get peeling and chopping and reap the benefits!

This Veg Pledge month, Clinical Nutritionist Suzie Sawyer shares some great ideas for including more vegetables in your daily diet.

Colourful smoothies

We often think of smoothies as only being fruit-based but they can taste equally delicious by including more vegetables than fruit. Whilst you’ll lose most of the fibre from the vegetables by blending a smoothie, you can add extra fibre in the form of flaxseeds which are also rich in the healthy omega-3 fats.

Whilst the recommended daily amount of fruits and vegetables is five portions (and currently only 27% of the population achieve this) optimal health can be achieved by aiming for closer to ten portions. However, it is quite difficult to eat this amount, hence smoothies are the perfect answer.

For a tasty green smoothie, blend cucumber, carrot, celery, ¼ avocado, spinach plus some apple and banana for sweetness, together with unsweetened almond milk (or soya if preferred). You can change the taste (and colour) by using berries rather than apple. The perfect start to the day!

All vegetables and fruits are rich in immune-boosting vitamin C, essential through the winter months. Plus, vegetables are loaded with varied carotenoids. Some of these are turned into vitamin A in the body as needed, but they also serve as powerful antioxidants, further protecting the immune system and holding back the ageing process.

Make warming soup

Another perfect and very easy way of increasing your vegetable intake is by making soups. As with smoothies, there are no end of variations. However, if you want to create something more filling, perhaps for lunch, then it’s great to add some protein in the form of beans or lentils (colours and varieties of your choice) to sustain you until dinner time.

For a really tasty and warming winter soup simply boil up some carrots, celery, leeks, and chopped potatoes with some vegetable stock, garlic and thyme (plus the lentils). If you want to change it up, why not add some chopped coriander or cumin? Or create a green soup using garlic, broccoli, courgette and spinach with some grated parmesan for added creaminess if you fancy it.

Whilst the vegetables provide lots of energising B-vitamins, the additional protein in the form of beans or lentils will further boost B-vitamins, and keep you feeling fuller for longer. So, hopefully you’ll be less likely to be tempted to snack later in the day.

Roast up a trayful

Roasted vegetables tick all the boxes. Not only are they delicious, but they can also be eaten with a protein source such as fish, chicken or quinoa for a perfect meal. A trayful of veggies is loaded with fibre to keep everything moving smoothly and will aid digestion. And for even more variety, roasted vegetables are delicious cold, and added to salads.

A mixed and colourful tray will deliver a plethora of nutrients. All vegetables contain vitamin C in different amounts, but Jerusalem artichokes and asparagus are also great for feeding the beneficial gut bacteria. Courgettes are rich in lutein and zeaxanthin – both carotenoids which are especially beneficial for the eyes.

Beetroot is simply a super food! They are loaded with energising folate, iron and compounds that help liver detoxification. And the orange favourites that are carrots and sweet potatoes are both rich in the powerful antioxidant, beta-carotene.

As with all these vegetable recipes ideas, you’ll never get bored because there are so many different ones to choose from. Why not try roasting some veggies you’ve never eaten before such as aubergines or fennel? And for some added taste and protein, why not sprinkle with feta cheese?

So, make sure to include more vegetables in your diet and take the Veg Pledge today!

Stay well.

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

November 4, 2020October 30, 2020 / feelaliveuk / Leave a comment

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.

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.

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.

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.

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.

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.

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.

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.

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Top tips for managing your cholesterol

October 19, 2020October 9, 2020 / feelaliveuk / Leave a comment

We hear the ‘cholesterol’ word used often because it’s a key marker for potential heart disease. However, it’s also an essential part of our cellular make up and for hormone production, so balance is key.

It’s important to keep levels in the healthy range, which is perfectly possible for most people by managing diet and lifestyle.

This National Cholesterol Month Clinical nutritionist, Suzie Sawyer, shares her five tips for keeping cholesterol in check.

Go low glycaemic

In a world where fad diets seem to predominate, the benefits and simplicity of eating a low glycaemic diet are often forgotten. The glycaemic index is just a measure of how quickly food affects blood sugar levels. High sugar, low fibre food has a massive impact but has also been found to raise cholesterol levels.

Opt for a diet that contains whole grains, plenty of fibrous vegetables, beans and minimal sugar. Oats are especially beneficial for reducing cholesterol levels as they contain beta-glucans, a special fibre with lots of research to support their effectiveness. Eating low glycaemic will also help sustain your energy levels.

Eat essential fats

Not all fats are created equal and whilst eating too much saturated fat found in red meat and butter can raise cholesterol levels, the omega-3 essential fats found in oily fish have the reverse effect.

Salmon, mackerel, sardines and tuna are the way to go; try to eat some at least three times per week. However, for those not liking oily fish, either take an omega-3 supplement or eat plenty of flaxseeds (they can easily be added to your whole grain porridge), walnuts and pumpkin seeds. If you’ve been diagnosed with high cholesterol and are vegetarian, then it would also be advisable to take a flax oil supplement too.

Take plant sterols

Plant sterols are a group of substances found in nuts, oils and some vegetables that have been found to reduce cholesterol levels. To make life easier, plant sterols are often added to margarines and some yoghurts. However, be aware that these foods often also contain some less healthy ingredients so always combine them with plenty of healthy oils (especially olive oil), foods high in fibre and loads of green, leafy vegetables.]

Reduce your stress levels

High stress is another factor in raised cholesterol levels, partly because of the normal hormone response that happens during the stress response.

When life is challenging, and it’s certainly that right now, it’s often hard to keep calm. So find something that works for you and take some time each day to destress. Why not practice meditation, go for a brisk walk or take a relaxing bath? You can relax on your bed listening to some music or do a yoga session. Whatever works for you, build it into your day every day.

Additionally, try drinking green tea: it contains theanine which helps stimulate our relaxing brain neurotransmitters. Another natural option is to try the herb, passionflower: it can work very quickly especially if you’re suffering from a ‘nervous’ stomach. Dealing with stress should be addressed as a priority to help keep cholesterol in check.

Load up on vitamin C

Thankfully vitamin C is found in all fruits and vegetables in varying amounts, and it’s also useful for reducing high cholesterol. Vitamin C is one of our key antioxidant nutrients so it helps protect artery walls from damage; hardening arteries is one of the key factors in heart disease.

All berry fruits, red peppers, mango, kiwi and spinach are especially rich in vitamin C so prioritise these foods in your diet if possible. Additionally, aim for closer to 10 portions of fruits and veg a day if you can. It’s sometimes easier to add a daily juice, smoothie or soup into your routine to increase your portions. Whilst much of the fibre is lost by juicing, you’ll still be getting plenty of vitamin C and other key nutrients, including magnesium – also great for reducing cholesterol levels.

So, try and adopt some of these tips into your daily diet and lifestyle and help reduce your cholesterol levels naturally.

Stay well.

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Nutritious and healthy bakes for autumn

October 12, 2020October 9, 2020 / feelaliveuk / Leave a comment

It’s National Baking Week so why not enjoy some new recipes that are enjoyable to make and can also boost your health at the same time?

We often connect baking with sweet treats, but savoury can be just as enjoyable and generally healthier too.

Clinical nutritionist, Suzie Sawyer, shares her top three savoury bakes and tells us how they can help boost your nutrition.

Savoury Muffins

The word ‘muffin’ tends to conjure up thoughts of a rich, chocolatey dough! Lovely as they are, chocolate muffins are high in sugar and calories. However, equally delicious and much healthier are savoury muffins. Think feta cheese, sweet potato and avocado and you’ve got yourself a great breakfast or delicious snack.

Added to the key ingredients are eggs, polenta, ground almonds, milk and seeds for the topping. These muffins contain a good amount of protein so make a great start to the day or afternoon snack to banish the post-lunch slump.

Sweet potatoes contain loads of immune-boosting beta-carotene, and avocados are packed with vitamin E, also great for immunity. These muffins are also high in fibre (around 9g) each which goes a long way to meeting the recommended 30 grams of fibre daily. They are quick and easy to bake and will last for up to three days in a sealed container.

Vegetarian Potato Pie

Essentially this is another version of traditional Shepherd’s Pie but made with beans rather than meat. You don’t need to be a vegetarian or vegan to enjoy it and will gain some wonderful health benefits from eating it too.

It’s always good to use mixed beans but also include some fava beans. Beans are all high in protein and fibre and also contain plenty of energising B-vitamins. Plus, they’re great for keeping blood sugar levels in balance which will also help sustain your energy levels.

This recipe uses onion and garlic which are both rich in antioxidants, as well as carrots and potatoes which are high in immune-boosting vitamin C. You’ll also need some tinned tomatoes. Interestingly, tomatoes are loaded with lycopene which is a powerful antioxidant and is also great for prostate health. Unusually lycopene is higher in tinned or cooked tomatoes rather than fresh. Best of all this dish will fill you up so you’ll be less tempted to grab unhealthy snacks after dinner.

Salmon Quiche

This is a great way of getting super-healthy omega-3s into your diet from the salmon. Oily fish is the best source of omega-3s, but as many people don’t like fish, the UK population is deficient in these essential fats.

Quiche always has a pastry base and you can use ready-made pastry if you’re short of time. The mixture uses delicious smoked salmon, which also provides a distinctive tase, plus watercress, a great source of iron. Women are often deficient in iron so it’s an easy way of topping up. You can also add some steamed spinach or broccoli for an additional vitamin and mineral boost.

Bake the pastry base as per instructions while you steam the spinach or broccoli for 5 minutes. Beat up the mixture of salmon, eggs, milk and dill, then add the broccoli or spinach and layer on top of the pastry. This can then be baked in the oven for around 35 minutes. It’s great for feeding a hungry family and can be simply served with a colourful salad.

So, embrace National Baking Week and serve up some deliciously healthy dishes for autumn.

Stay well.

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Discover foods to support your mind this World Mental Health Day

October 5, 2020October 5, 2020 / feelaliveuk / Leave a comment

World Mental Health Day is taking place this week. There is a greater focus on mental health generally right now, so never has there been a better time to discuss the topic more openly.

Importantly, it’s also the perfect time to be looking at the connection between certain foods and nutrients and their effects on emotional wellbeing.

Clinical nutritionist, Suzie Sawyer, shares five foods to support a healthy mind.

Oysters

Not only called the food of love because they’re known to be ‘aphrodisiacs’, oysters are rich in the mineral zinc, which is essential for mental wellbeing. This is partly because zinc is one of our busiest minerals, being used in over 300 different enzyme reactions in the body, plus the brain naturally contains zinc.

There’s much research to suggest its positive benefits in cases of depression and zinc is known to be depleted in UK diets. This is partly because it’s rich in whole grain foods, rather than refined ones which tend to feature too highly in the typical daily diet. However, seafood in another great source and oysters are certainly top of the list. Don’t wait for the next Valentine’s Day to enjoy a romantic oyster dish!

Bananas

Bananas are rich in vitamin B6 which is essential for producing our happy hormone ‘serotonin’. Plus, vitamin B6 is needed for energy release, so you get the best of both worlds.

Bananas make a perfect snack, especially when you’re on the run. They also make an excellent pre-workout snack for an extra boost so you can push your body that bit harder!

Broccoli

Often referred to as a super food, broccoli delivers health benefits in so many ways. Importantly, broccoli (and other green, leafy vegetables) are high in the mineral magnesium, which is needed to produce brain neurotransmitters, but also has a calming effect on the body generally.

Anxiety levels are soaring right now, in all age groups, so we all need to be mindful of specific nutrients that can help calm both mind and body. Stress depletes magnesium, so it’s even more important to be loading up on greens.

And rather than just serving up plain boiled or steamed broccoli, why not lightly toss it in some pesto and pine nuts before serving, to add some interest to your plate.

Mackerel

Mackerel is a tasty and super-healthy oily fish that’s loaded with omega-3 fats. These fats are essential to have in the diet because the body can’t make them, and they are critical for brain health, because the brain naturally contains them.

The National Diet and Nutrition Surveys confirm that the UK population is very deficient in omega-3s across all age ranges. The recommended weekly amount is at least two portions of oily fish (salmon is also great), to try and redress the balance.

Mackerel is such a versatile fish. Try it chargrilled, in salads (it’s especially good with beetroot) or as made a pate. It is also delicious pre-smoked in a risotto, or gently pan-fried and served with rice or potatoes and your favourite veggies. If you’re in a rush, why not use some tinned mackerel on wholemeal toast for a quick and incredibly healthy and filling lunch.

Blueberries

Blueberries are loaded with vitamin C, another nutrient that’s essential for good brain health. Vitamin C is also one of our most powerful antioxidants which are very protective of the brain. Even better, blueberries are rich in plant compounds called polyphenols, also packed with antioxidants; it’s their beautiful rich colour that’s partly responsible for their health benefits.

Blueberries are low on the glycaemic index so, unlike many fruits, they won’t upset blood sugar levels which can also cause dips in mood. Serve them with your morning porridge or cereal or eat them with some natural yoghurt and seeds, for a healthy and quick, energy-sustaining breakfast.

So, include nutrients and foods in your diet that feed your brain and help support your brain from the inside out.

Stay well.

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Five foods for a healthy heart

September 28, 2020September 25, 2020 / feelaliveuk / Leave a comment

As the heart is one of our hardest working organs so it makes sense to look after it as much as possible. The risk of heart disease increases with age but, unfortunately, problems can start much earlier and may not always make themselves known.

So, this World Heart Day make now the time to be kind to your heart.

Clinical nutritionist Suzie Sawyer shares five foods to help support your heart health.

Beetroot

Beetroot is often referred to as a super food because it delivers so many amazing health benefits. It is especially high in antioxidants which help protect the artery wall from damaging free radicals. However, it’s also been discovered that beetroot contains specific plant compounds with anti-inflammatory effects. Certain types of heart disease such as atherosclerosis are characterised by chronic inflammation and beetroot can help to reduce the risks associated with it. Furthermore, beetroot juice has been found to help lower blood pressure.

Even better, beetroot is delicious either in sweet or savoury dishes, and makes a wonderful addition to any tray of roasted veggies.

Salmon

Salmon and all oily fish including sardines and mackerel contain the essential omega-3 fats that are known to protect the heart and also encourage healthy blood flow through the veins. They also have wonderful anti-inflammatory benefits which will have a positive effect on the health of the arteries.

Whilst smoked salmon does contain a high level of salt, it’s still rich in omega-3s so is great for a Sunday morning treat with your scrambled eggs!

Tomatoes

Tomatoes are actually one of the most researched of all fruits and vegetables in relation to heart health. Indeed, much research has looked at the ability of tomatoes to reduce overall cholesterol levels and also raise protective HDL levels. Plus, tomatoes are high in antioxidants, specifically carotenoids, which protect the artery wall from plaques that can cause damage if left unchecked.

Even better, tomatoes are very easy to include into the daily diet. They are actually more powerful when cooked so they make a great start to the day, grilled with some avocado on toast or added to a wealth of pasta, soups, roasted veggies or one-pot dishes.

Garlic

Often regarded by naturopaths as a miracle food because of its ability to combat so many different illnesses, it’s also great for heart health. Garlic can help lower blood pressure, reduce cholesterol levels and also raise HDL levels. In higher amounts, it can also help break down blood clots.

So many savoury dishes benefit from some added garlic, especially stir-fries, soups, curries, veggie sides, lamb and fish dishes.

Oats

Oats are another super food when it comes to heart health. Specifically, they contain a form of soluble fibre known as beta glucan which has been strongly linked to improving cholesterol levels. It can reduce both cholesterol and other blood fat levels. Whilst beta glucans can also be found in other whole grains such as wheat and barley, oats are the best source. Plus, they are naturally lower in gluten, so less likely to cause digestive issues.

To put it bluntly, cholesterol has to be removed from the body via the stool, hence having healthy bowels is essential. Soluble fibre naturally binds to cholesterol with bile from the liver and transports it safely out of the body.

With the winter months now approaching, it’s a great opportunity to make porridge your go-to breakfast. Add some delicious berries (from frozen is fine), a little natural yoghurt and you’ve got the perfect start to the day. Make sure you’re eating whole grain oats though, as the level of fibre is much reduced in the ready-made porridge sachets.

So, why not try some of these easy wins when it comes to your heart health?

Stay well.

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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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Self-care this autumn: top nutrition and lifestyle tips

November 13, 2019November 8, 2019 / feelaliveuk / Leave a comment

We’re coming into the harsh seasons; the ones that can take their toll on your body, affecting how you look and feel.

Autumn and winter weather tend to put more stress on the body because it’s naturally trying to keep warm, whilst protecting itself from all the nasty bugs flying around.

Clinical nutritionist, Suzie Sawyer, shares five ways you can keep give yourself some autumn kindness.

Eat warm

It’s not just the seasons that change. The body also requires different foods at different times of year to maintain optimal health. Energy levels tend to be lower at this time of year, so the body needs the right foods to kickstart metabolism and avoid any duress.

It’s not about over-indulging in calorie-dense, nutrient-poor snacks. Instead give the body warming foods. For example, out go salads and in come hearty soups, which contain filling grains and beans, as well as vegetables.

Warming spices are also needed at this time of year. It’s no coincidence that cinnamon and nutmeg are traditionally Christmas spices, when the weather is generally cold. Ginger is also another wonderful spice for warming the body. It’s a natural anti-inflammatory and helps blood flow around the body, improving circulation.

Be kind to your liver

In naturopathic medicine, the liver is the organ of anger. It makes sense, therefore, if you’re not being kind to it, it’s going to let you know. Low energy, dull skin and poor digestion are often signs that the liver is distressed.

Being kind to your liver means feeding it with liver-loving foods and herbs. Both Jerusalem and globe artichokes are great for liver health. Additionally, green tea, dandelion coffee, asparagus, parsley, milk thistle and chlorella help the liver’s natural detoxification processes and help protect it from damaging toxins.

Love your brain

The brain uses around 30% of our total energy intake. Therefore, it needs to be frequently fuelled with nutrient-dense foods, particularly whole grains and omega 3 fats.

Wholegrains such as oats, rye and barley, contain plenty of B vitamins, all of which are needed in different ways for good brain health and function. Plus, they’re energy-dense, providing glucose that the brain loves. Additionally, the brain contains lots of omega-3 fats, so these need to be eaten very regularly to ensure you’re treating it kindly. Oily fish such as salmon, mackerel and sardines are the order of the day or try flaxseeds and pumpkin seeds if you follow a vegetarian diet.

Feel gratitude

It’s very easy to moan about life and our ‘lot’. Indeed, daily life is tough with many challenges along the way. It’s therefore all too easy to get bound up in everyday problems and forget to be thankful for everything that’s good in your world.

Being grateful is a wonderful way of being kind to yourself. Even if it’s only being grateful for a good cup of coffee or a nice message someone has sent you. It’s always good to write or say out loud three things every day you are grateful for. It will soon put a smile on your face.

Prioritise sleep

This is probably one of the kindest actions you can give your body. Sleep is essential to restore and repair. We know how debilitating it is when we have a run of bad nights, which may even lead to insomnia.

Good sleep invariably must be worked for. Electronic equipment needs to be turned off completely two hours before bedtime. Then try having a warming bath, reading a book, putting lavender on your pillow or listening to a sleep app. Eating a few almonds before bedtime helps produce the sleep hormone melatonin which in turn will aid your sleep. Meditation is also another helpful measure you can take. Find whatever works for you and enjoy peaceful slumbers.

So, practise being kind to yourself this autumn – your body will certainly thank you for it.

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How to be a healthy vegetarian: the nutrients you need

October 1, 2019September 26, 2019 / feelaliveuk / Leave a comment

Vegetarianism is becoming ever-more popular and for very good reason. There’s much research to suggest that vegetarians are less prone to heart disease and degenerative diseases such as cancers, particularly of the bowel.

The success of this way of eating, in terms of maintaining overall health, is in the meal planning, ensuring all essential nutrients the body needs are being obtained.

Clinical nutritionist Suzie Sawyer highlights key nutrients for vegetarians and where to find them.

Vitamin B12

First up is vitamin B12 because it’s only found in animal produce, much of which is not eaten by vegetarians. Vitamin B12 is essential for the health of the nervous system, the brain and, most importantly, energy production.

However, the good news is that vitamin B12 is found in eggs, dairy produce and fortified foods such as cereals. Many people struggle to absorb enough vitamin B12, hence it can be deficient in meat-eaters too.

Some Vitamin B12 can be made in the gut by the beneficial bacteria naturally living there, but only if that’s in good shape too. Eating natural yoghurt will potentially help both issues by feeding the good bacteria AND providing some B12.

Consider taking a daily supplement containing vitamin B12 to ensure you’re not missing out.

Essential fatty acids

There are a group of fats known as essential fatty acids (omega-3s and 6s) which must be eaten as they can’t be made in the body. In fact, it’s the omega-3s that provide most health benefits and are frequently deficient in the western world.

They’re called ‘essential’ because omega-3s are one of the key nutrients that control inflammatory processes in the body. Inflammation is the primary cause of many things that go wrong in the body. For example, degenerative disease, skin problems, stiff joints and dementia. The great news is that oily fish such as salmon, mackerel, sardines, pilchards and to some extent tuna, are rich sources of omega-3s. If you do eat fish these should feature somewhere in the diet three times per week.

However, if fish is not for you, then flaxseeds, which are easily sprinkled onto cereal, and other nuts and seeds (nut butters are great) are also good sources. If you’ve got dry skin, are constipated, have difficulty concentrating, have hormone imbalances or are frequently thirsty, then you may need a top up of omega-3s. Again consider taking a daily supplement.

Iron

We know from the National Diet and Nutrition Surveys (NDNS) that a large percentage of women of child-bearing age are deficient in iron. Women are obviously more prone to iron deficiency because of their monthly periods. Iron is also an important nutrient for pregnant women as deficiency can cause learning difficulties and growth problems in the unborn child.

The richest source of absorbable iron is red meat. Clearly, you are not going to eat this if you’re vegetarian! However, there are plenty of other great sources of iron. For example, green leafy vegetables, beans, lentils and egg yolks are rich in iron. However ideally, they need to be eaten with vitamin C to aid absorption. So, a perfect start to the day would be an egg-based breakfast with a small glass of freshly squeezed orange juice.

If you’re feeling very low in energy or are easily out of breath, then it’s worth getting your iron levels checked. The only way to know for sure if you’re iron-deficient is to ask your GP to check your serum ferritin levels.

Protein

Protein is the body’s main building blocks. It is an essential macro nutrient needed to build hormones, produce cells for the immune system, maintain a strong skeletal frame and for the hair, skin and nails

Protein is made from amino acids from foods and those produced in the body. However, just like the essential fats, there are also essential amino acids which must be eaten. These are generally obtained from animal produce (including fish). However, by combining grains and beans every day (not necessarily at the same meal), you should be getting your quota if your diet is well-balanced.

Additionally, soy protein does contain all these essential amino acids, albeit in slightly lesser amounts. Think tofu, tempeh, organic soya milk and yoghurt which are not only low in fat but high in bone-loving calcium and magnesium.

With the range of foods on offer, it is easy to embrace vegetarianism and ensure you are getting all the essential nutrients your need.

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

Look after your heart: top nutrition and lifestyle tips

September 26, 2019September 20, 2019 / feelaliveuk / Leave a comment

On average your heart beats around 70 times every minute of every day. It’s an incredible organ, one which many of us take for granted, which is one of the reasons heart disease is so common in the UK.

The four main risk factors of heart disease are tobacco use, an unhealthy diet, physical inactivity and excess alcohol. Fortunately, if the heart is properly fed, loved and exercised, it will hopefully keep on beating and last you a lifetime.

Clinical nutritionist Suzie Sawyer shares her top tips for a healthy heart.

Increase your fish intake

Foods containing saturated fats needs to be reduced or eliminated; think red meat, butter, cheese, cakes and pastries. Additionally, too many meals containing fried foods should be avoided. However, in their place should feature oily fish such as mackerel, sardines and salmon and these ideally need to be included at least two to three times per week.

Oily fish contains omega 3 fatty acids which help to thin the blood and reduce blood pressure. If you’re vegetarian or don’t like fish then take a supplement containing flaxseeds, which are also high in omega 3’s.

Grab some polyphenols

Polyphenols are compounds naturally found in plant foods that have amazing health benefits, especially for the heart. There are a whole range of foods containing various types of polyphenols. Load up on colourful fruits and vegetables, green and black tea, dark chocolate and red wine (in moderation!).

One of the biggest issues for the arteries is that fatty deposits can develop on them, and these deposits become hardened – hence the common disease, arteriosclerosis. However, much of this damage can be avoided or reduced by including antioxidants found in polyphenols in the diet.

This reflects the recommendation to increase your intake of fruits and vegetables. They’re also high in vitamin C, one of the most powerful antioxidants which can help prevent artery damage. Fruits and vegetables are also rich in calcium, magnesium and potassium which help to relax the artery wall, therefore reducing blood pressure and other heart-related risk factors. Try to eat a rainbow diet, meaning as much colour variety on your plate as possible.

Spice it up

Including garlic in your diet often (and as much as your friends and family can bear!) is a great idea. It’s also possible to take a supplement containing garlic which is standardised for alliin, the main form of allicin, which is the active compound in garlic. It has shown remarkable blood-thinning properties as well as the ability to reduce blood pressure.

Garlic is also super-easy to include in so many dishes; think stir fries, soups, vegetable sides, curries and one-pot recipes.

Turmeric is another heart-loving spice that works in a variety of ways to keep it healthy. Turmeric helps reduce high blood pressure because it relieves pressure on the artery walls but also prevents dangerous plaque build-up on the arteries which causes blood clots and strokes.

It can be used in so many different dishes, both savoury and sweet. Great choices are in a marinade with Indian lamb chops or in pancake served with fresh fruit and natural yoghurt. Try turmeric in a curried chicken dish or sprinkled over butternut squash and roasted in the oven. There are endless possibilities!

Scrap the sugar

Sugar can often be disguised in dishes as dextrose or corn syrup, but all sugar is treated by the body in the same way. Many sugary foods, such as biscuits, cakes, cereal bars and margarines, also contain trans fats. These are chemically altered fats which are a cheap form of fat used for taste and ‘spreadability’, in the case of margarines. Unfortunately, the body cannot process these ‘alien’ substances and they also stop the metabolism of healthy omega-3 fats needed for blood thinning and maintaining a healthy heart.

The key message is to ditch the junk and try to eat as cleanly as possible. The less sugar you eat, the less cravings you’ll have.

Move more

It’s an unequivocal fact that exercise helps prevent heart disease. After all, the heart is a muscle just like any other in the body and needs to be exercised. Ideally, you need to raise the heart rate for at least 30 minutes five times per week, and that’s perfectly achievable through brisk walking.

It’s a question of making time. Exercise needs to be prioritised and put into the diary just like any appointment – it that’s important to your future health.

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

Colourful smoothies

Make warming soup

Roast up a trayful

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Nutritional swaps

Avoid the agitators

Sleep support

Herbal help

Treat yourself to kindness

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Go low glycaemic

Eat essential fats

Take plant sterols

Reduce your stress levels

Load up on vitamin C

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Savoury Muffins

Vegetarian Potato Pie

Salmon Quiche

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Oysters

Bananas

Broccoli

Mackerel

Blueberries

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Beetroot

Salmon

Tomatoes

Garlic

Oats

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Watermelon

Oysters

Chocolate

Avocados

Oily fish

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Eat warm

Be kind to your liver

Love your brain

Feel gratitude

Prioritise sleep

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Vitamin B12

Essential fatty acids

Iron

Protein

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Increase your fish intake

Grab some polyphenols

Spice it up

Scrap the sugar

Move more

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