Jump into spring with these in-season foods

February 26, 2024 / feelaliveuk / Leave a comment

Cauliflower cheese

As we near the end of February and come into March and the start of spring, there are some new seasonal foods to enjoy. The mere fact that winter is almost behind us can really lift our mood and energy levels, so it makes sense that nature supports us too.

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

Suzie HFMA V4

Mushrooms

‘Shrooms’ as they’re affectionally known, have become highly acclaimed in nutritional circles as we understand more about their amazing health benefits. However, consumers are also raving about them!

There are many varieties of mushrooms, and they all provide slightly different health benefits. However, all mushrooms are rich in vitamin B6 and selenium, and are all supportive of immune health.

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All mushrooms are a great source of vitamin D: just like us humans they’re able to absorb sunlight and turn it into vitamin D. It’s not easy to find vitamin D in the foods we eat, therefore mushrooms can help deliver in this respect.

They are masters of versatility when it comes to how to use them in dishes. I personally find mushrooms on toast for breakfast a real treat, providing a low calorie, but high nutrient start to the day!

Cauliflower

Another ‘big hitter’ in nutritional terms, cauliflower is also very versatile. It can be used as a main dish (roasted or made into cauliflower cheese), but also works on its own as a vegetable side; it has quite a strong flavour so it’s very happy to be single!

Loaded,Vegetable,Casserole,With,Broccoli,,Cauliflower,And,Leek.,Top,View,

Cauliflower is a member of the cruciferous vegetable family which help support liver detoxification. Plus, it’s high in fibre which really keeps the digestive tract in good working order.

From a nutritional perspective, cauliflower is rich in vitamin C, low in calories and is also a great source of our trace minerals, so often lacking in the daily diet. However, it’s important not to overcook cauliflower otherwise it will become soggy and tasteless!

Spring onions

As the name suggests, spring onions come in as the seasons change. All onions provide plenty of flavonoids, which are rich in antioxidants. They are also high in quercetin which helps to calm down allergies, especially hay fever. If you’re a hay fever sufferer, then now is the time to eat more spring onions before pollen levels rise.

Pile,Of,Fresh,Spring,Onion,On,Wooden,Table

As spring onions are small and can be eaten cooked or raw, they’re very easy to add to dishes such as mashed potato as well as any stir fries or Peking Duck pancakes.

Spring onions are high in immune supporting vitamin C, energising B vitamins and fibre. These little wonders are worth adding to many dishes for additional taste and nutritional benefits.

Bananas

Whilst bananas are available all year round, those from the Windward Islands in the Caribbean are in season now and are certainly tastier.

Bananas are incredibly versatile and provide a quick boost of energy, hence their popularity with sports people. They also provide a great source of potassium which helps rehydration during endurance-type events or just when then weather heats up.

Whole bananas and diced banana

Rich in energising vitamin B6 and vitamin C too, bananas make a perfect ‘on-the-go’ snack and are delicious in a banoffee pie!

Mackerel

Mackerel is often described as a ‘showy’ fish as it has a sparkling, silvery belly: slightly more attractive than some white fish, such as plaice. However, perhaps this is also because mackerel provides more exciting health benefits. It’s rich in the essential omega-3 fats which are also essential for life. Omega-3s are needed for most body systems, especially the brain and eyes.

Fresh mackerel with lemon and herbs on foil ready to be baked

Mackerel’s rather fishy flavour can be problematic for some of us but served with a strong flavour such as lemon or tomato, it becomes more palatable. And it’s not just high in omega-3s: mackerel is a great source of the mineral selenium and vitamin B12, essential for the nervous system.

Why not include these nutrient-packed in-season foods this spring so you can enjoy the new season to its fullest?

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How to feed your skin from the inside: the top 5 nutrients you need to know about.

February 19, 2024 / feelaliveuk / Leave a comment

Beautiful,,With,A,Smile,Woman,On,A,Yellow,Background,,Clean

Our skin is the largest organ in the body. Therefore, just like any other organ, it needs to be fed and nurtured. Indeed, what we do from the inside has a profound effect on the health of the skin on the outside.

The good news is that there are some great skin-loving nutrients that we can call on to help us obtain lovely glowing, fresh-looking skin.

Clinical Nutritionist Suzie Sawyer shares her five top skin-loving nutrients.

Suzie HFMA V4

Vitamin C

Vitamin C is one of our busiest throughout the body especially when it comes to immune health. However, it’s also one of our most powerful antioxidant vitamins, which means it helps to protect the skin from environmental toxins and pollutants. These can accelerate the ageing process and cause those much-hated wrinkles!

shutterstock_362885486 vitamin C Jan17

However, vitamin C is also needed to produce collagen, the body’s most abundant protein. Collagen is essential for skin structure which also has a bearing on how the skin ages. As vitamin C is water-soluble, it needs to be eaten very regularly which means consuming lots of colourful fruits and vegetables. Strawberries, broccoli, red peppers, blueberries and kiwis are especially rich in vitamin C, but all fruits and veggies are good sources.

Vitamin E

Vitamin E is another powerful antioxidant vitamin and works together with vitamin C. It makes sense, therefore, to ensure your diet contains optimal amounts of both. Vitamin E is also great at reducing any inflammation, so if you’re troubled by skin conditions such as eczema or dermatitis, it may help manage the conditions.

shutterstock_381113728 vitamin E Oct17

One of the best sources of vitamin E are avocados: these beautiful green wonders also provide some protein and good fats too, other nutrients that are key for skin health. Why not enjoy smashed avocado on seeded sourdough bread for breakfast, sprinkled with pumpkin seeds?

And talking of pumpkin seeds…

Zinc

Pumpkin seeds are great source of zinc! The mineral zinc is another busy nutrient involved in many key jobs throughout the body. However, it’s very important for growth and repair, of which our skin also benefits. Zinc will not only help protect your skin from sun damage (it’s a powerful antioxidant), it will help heal any wounds, but also ensure that skin cells are renewing and repairing as they should.

A range of foods containing the mineral Zinc

Where to find zinc in foods? It’s widely available but is especially rich in oysters and other seafoods. Eggs, red meat, whole grains, nuts and seeds are also great food choices.

Omega-3 fats

These are known as the ‘essential’ omega-3s. This is because the body can’t make omega-3s so they have to be eaten regularly. This is the main reason that there is widespread deficiency in western populations. Oily fish such as salmon, sardines and mackerel are the best sources which are not always popular food choices. Flaxseeds and chia seeds are good plant sources, however.

A range of foods containing healthy Omega-3 fats

Omega-3s are part of our cellular make up and help to keep skin hydrated at a very deep level in the body. Many of us who suffer with dry skin may not be having sufficient omega-3s, hence the cells are not able to maintain good hydration levels. Omega-3 are also going to be helpful if you’ve got some kind of skin inflammatory condition.

Selenium

Selenium is yet another antioxidant mineral which will protect your skin from the sun and external pollutants. Indeed, antioxidants work in the body both inside and out. Believe it or not, we create our own free radicals which have to be safely disposed of, hence the need for nutrients like selenium. If you’re trying to fight off the ageing process (and who can honestly say they aren’t!), then selenium is a great ally when it comes to pro-age.

shutterstock_263062541 brazil nuts Mar17

One of the best sources of selenium are Brazil nuts (just three a day is helpful), as well as tuna and other seafood, meat, whole grains, beans, and lentils.

There are many other nutrients that are important for skin health, but eating more of my top five is really going to help your skin to glow. What we do on the inside can really pay dividends on how we look on the outside.

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Five seasonal foods to support your health this January

January 22, 2024 / feelaliveuk / Leave a comment

Happy,Woman,Running,In,Winter

Feeling under par? The long dark days, and perhaps still suffering the after-effects of the festive period, can make you feel a bit ‘blah’. Rest assured, you’re not alone. The great news is there’s something that can be done to lift your health and mood too. Eating seasonally delivers the best chance of getting the most nutrients at the time nature intended. And it’s these essential nutrients that the body needs to keep it healthy and vibrant.

Clinical Nutritionist Suzie Sawyer shares her top five in-season foods this January to lift your mood and energy too!

Suzie HFMA V4

Jerusalem artichoke

Jerusalem artichokes are a nutritional jewel because they’re great for gut heath. If you’re feeling low in mood, then sometimes you need to look to your gut to find the answers. The reason being is that the gut microbiome plays a key role in brain health.

Jerusalem artichokes

These artichokes provide plenty of inulin, which is a specific fibre known as a prebiotic, that feeds the probiotics (our friendly bacteria) in the gut. Your gut will love these guys but since they can stir up a feeding frenzy within, the downside can be a little flatulence! However, don’t be deterred and snap them up, roast in the oven with a little salt and olive oil and enjoy.

Mackerel

If you’re looking for a mood-boosting food, then mackerel delivers. This fish is rich in the omega-3 fatty acids, essential for brain health. Indeed, research has found that anxiety and mood problems can be associated with people lacking in these essential fats.

Fresh mackerel with lemon and herbs on foil ready to be baked

If possible, try and eat at least two portions of oily fish a week, which includes salmon and sardines too. Mackerel is a lovely, moist fish and works well simply grilled with lemon or served with roasted tomatoes.

Turbot

Whilst white fish, such as turbot, don’t contain any omega-3s, they still provide a great source of low-fat protein as well as many other key nutrients. In the case of turbot, it contains vitamin B12, which is needed for a healthy nervous system and brain health. Turbot is also rich in selenium, essential for the immune system, and magnesium which is also needed for the nervous system. If anxiety is a problem for you, then turbot can certainly provide some specific nutrients to help.

Thai fish dish

Turbot is often served up in restaurants so why not try and mimic their presentation, simply baked with herbs with some delicious roasted veggies. Your colourful plate will provide an amazing array of nutrients to support overall health.

Purple Sprouting Broccoli

Any type of broccoli is going to deliver plenty of nutrients and great health benefits. However, the purple variety simply means that it contains slightly different, and in some ways, more powerful antioxidants. In the plant world, colour means nutrients and every different colour provides something different nutritionally. But they are all beneficial to health.

Purple sprouting broccoli

Broccoli contains a special phytochemical called sulphoraphane, which helps prevent some of our serious degenerative diseases. However, this benefit can be lost, along with most of its vitamin C, when boiled. Therefore, the best way to cook broccoli is lightly steamed or microwaved. You’d never want to compromise on what this vegetable can provide.

Guinea Fowl

This meat provides a great alternative to chicken. The good news is that guinea fowl is often farmed free range, much more so than chicken, so the meat will be lower in fat, and generally higher in nutrients. This is because guinea fowl will be able to eat what’s provided naturally as part of their diet.

Roasted,Guinea,Fowl

Guinea fowl is high in protein and low in cholesterol and provides a great source of vitamin B6, needed for hormone balance. This might just help if you’re feeling slightly off balance generally.

You can cook guinea fowl as you would chicken but it’s especially good simply roasted with garlic or pot roasted with cider. The slight sweetness of the cider helps balance the gamey taste.

It’s time to get your health on track for 2024. Why not utilise some of these in-season winners to support your nutrition this month?

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Nutritional wins for a healthy heart

September 29, 2023September 22, 2023 / feelaliveuk / Leave a comment

shutterstock_186831911 tomatoes in heart shape Feb20

It’s very easy to get blasé about your heart! After all, for most of the time, it happily beats away without us even noticing it. However, just like any other organ in the body, we might not be able to see it, but we can support it as best we can with a healthy diet and lifestyle.

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

Suzie HFMA V4

As always, prevention is always better than cure, which is why maintaining a healthy and varied diet will hopefully keep your heart beating happily for many years to come. Discover some of the things you can do – and avoid – when it comes to nutrition and taking care of yours.

Eat plenty of antioxidant rich foods

The body has very clever antioxidant systems within the body which help quash free radicals that are both produced inside the body but also batter us from the outside: pollution produces lots of free radicals, just as one example.

However, we also need to eat antioxidant-rich foods for these enzyme systems to work correctly and for other biochemical processes to happen. Importantly, a lack of antioxidants in our diet is a risk factor for heart disease as without which, these free radicals can cause damage to the artery walls.

shutterstock_362885486 vitamin C Jan17

One of our most important antioxidants is vitamin C. The great news is that nature has looked after us very well providing many colourful fruits and vegetables, all loaded with vitamin C. You don’t need to count them, just eat lots of different colours every day.

shutterstock_381113728 vitamin E Oct17

Vitamin E works alongside vitamin C and is especially supportive of heart health, helping keep blood flowing freely. Avocados, olive oil and nuts and seeds are great sources of vitamin E.

shutterstock_263062541 brazil nuts Mar17

Selenium is another key antioxidant with low intake levels being associated with coronary artery disease. Brazil nuts are a great source of selenium, as is seafood.

Avoid trans fats

Research has evolved when it comes to fats and heart disease. Red meat, butter and cheese are not associated with higher levels of heart disease (indeed moderate cheese intake may be protective) but processed meats (bacon) and foods containing trans fats (margarine) are.

Word,Trans,Fat,Made,From,French,Fries,In,Frying,Pan.

Trans fats are produced when unstable polyunsaturated vegetable oils such as sunflower oil are overly heated, changing the chemical structure of the molecules and making them unusable and dangerous for the body. Quite simply, the body doesn’t know what to do with them and they are known to raise cholesterol levels and other blood fats. Trans fats are also found in many cereal bars, processed foods, and biscuits. Become a label searcher and check the packaging of any foods that you are unsure of.

Eat more oily fish

It might not be on everyone’s list of favourite foods, but oily fish can help support the reduction in the risk of blood clots, erratic heartbeat, and high blood pressure. The reason being is that oily fish is rich in omega-3 essential fats which have a wide range of health benefits. Oily fish is one of the reasons that populations in what are known as the ‘Blue Zones’ around the world, live to over 100 years old.

A range of foods containig omega 3 fats

The best sources of oily fish are salmon, mackerel, and sardines, but tuna does contain some. If you can eat some oily fish twice a week, your heart is really going to love you back!

Avoid refined sugars

Ironically it’s not fat that makes us fat, but sugar. Excess sugar encourages the production of cholesterol. In essence, the liver makes more LDL cholesterol (the ‘bad’ one) whilst reducing the amount of HDL (the ‘good’ one). Furthermore, excess calories from sugar create higher levels of triglycerides (blood fats). All in all, not ideal.

Small,Cakes,With,Different,Stuffing

It’s hard to totally eradicate all sugar from the diet, but avoiding refined cereals, pastries, cakes, biscuits, and fizzy drinks as much as possible is a good start. If weight management is something that you are focusing on, this is also a good tip.

Eat more tomatoes

The lycopene in tomatoes has amazing benefits for the cardiovascular system overall. It improves the strength and integrity of the entire vascular system, reduces blood pressure, and helps prevent blood clots. It also works as an antioxidant and helps reduces inflammation generally. Impressive results seem to happen with eating just seven tomatoes per week.

shutterstock_454912315 tomatoes Mar17

Eating plenty of tomatoes, and also other foods rich in lycopene such as watermelon, red grapefruit, and papaya, is another reason why people in those treasured Blue Zone countries live to over 100. It’s certainly worth including these foods in the diet where you can.

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Seasonal eating in November

November 22, 2021November 19, 2021 / feelaliveuk / Leave a comment

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In the same way that we feel the outer effects of the changing seasons, especially when the temperature drops, the body also feels the disruption internally.

For this reason, nature has very thoughtfully provided seasonal foods to support the body the best way that it can.

Clinical Nutritionist, Suzie Sawyer, shares three delicious seasonal foods, perfect for now.

Goose

Whilst there may be a ‘run’ on turkeys early this year, there has been little mention of goose. So, it may be worth changing things up a little this year, both for traditional Christmas fayre, and for pre-Christmas celebrations.

Whilst goose meat is much higher in fat than turkey, much of it is lost during cooking. However, the fat content is still comparable to many cuts of red meat.

Roasted goose on a plate

In terms of nutritional content, goose is a rich source of iron, which is frequently deficient within the UK population, especially in young women. Plus, protein content is the same as turkey (really good) at 20 grams per 100 grams. From a mineral perspective, it’s high in bone-loving phosphorous, plus goose delivers plenty of energy-giving vitamins B1 and B6.

Roasted goose is delicious. Consider including roasted chestnuts both for their wonderful, slightly sweet taste but also rich nutritional value. Chestnuts are particularly high in trace minerals that are essential for overall health.

Butternut squash

Butternut squash is probably one of the most popular of the squash family, with other members including pumpkin, cucumber, and courgette. As with all root vegetables in season at this time of year, butternut squash provides a great source of sustained energy, plus it’s low in fat and high in nutrients.

shutterstock_226218175 butternut squash Dec15

As with all the orange-coloured vegetables, they’re a rich source of beta carotene which is turned into vitamin A as needed by the body. Vitamin A is essential for good vision (especially night vision), the immune system, healthy skin, and protecting mucous membranes, especially those associated with the lungs.

What to do with butternut squash? There’s certainly no shortage of options. They add an amazing flavour to risottos, soups, pasta, and curries. They are also simply delicious baked and mashed with some cinnamon or nutmeg and a little cream, for a real treat.

Mackerel

With the UK population being wildly deficient in the essential omega-3 fats, mackerel could really help improve the nation’s health in this respect. Mackerel is not only a great source of omega-3s but also the minerals zinc and selenium (both also lacking). Selenium is essential for good heart health as are the omega-3s. Plus, mackerel does provide some much-needed vitamin D, especially through the winter months. Even better, mackerel is often fished from UK waters.

Fresh mackerel with lemon and herbs on foil ready to be baked

Of all varieties of fish, mackerel probably has one of the strongest flavours, therefore works really well with other equally strong ones, including various spices. Sharp flavours such as lemon complement well. Because mackerel is fairly rich down to its fat content (predominantly the omega-3s), then rich, buttery sauces are certainly not recommended.

So, enjoy some wonderful flavours and amazing health-giving nutrients by eating seasonally this November.

Stay well.

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Take the veg pledge: 5 top vegetables to eat more of

November 15, 2021November 12, 2021 / feelaliveuk / Leave a comment

A range of vegetables to represent fibre in the diet

It’s no secret that we are what we eat! Everything we put into our bodies will have an effect, and hopefully a benefit, as well as playing a role in our overall wellbeing.

Vegetables provide many health benefits – some more than others – and are packed full of vitamins and minerals. Including as many as you can in the daily diet is a great way to get a wide range of nutrients to support your overall wellbeing.

Clinical Nutritionist Suzie Sawyer shares her five favourites that are in-season right now!

Broccoli

Broccoli is often referred to as a superfood. Quite simply, it’s right up there when it comes to providing immune-boosting nutrients (essential at this time of year), antioxidants and other compounds which support detoxification and hormone balance.

Broccoli florets on a plate

From an immune health perspective, broccoli is high in both vitamin A and vitamin C, together with the mineral selenium. It’s also rich in anti-inflammatory compounds which help protect against disease. Importantly, some of these compounds have a positive effect on the heart, brain, and skin. Plus, broccoli is loaded with fibre which keeps digestion moving along nicely, whilst protecting overall health.

Loaded,Vegetable,Casserole,With,Broccoli,,Cauliflower,And,Leek.,Top,View,

Broccoli is really versatile in recipes, simply served steamed with a drizzle of pesto or in a mid-week broccoli and salmon bake with some added basil leaves, for great flavour.

Beetroot

Another superfood, beetroot is a great liver detoxifier so is perfect for the upcoming party season! Beetroot contains a compound called betalain, which triggers the body’s key antioxidant and detoxifying enzyme.

Whole beetroots

From a nutrient perspective, beetroot is rich in energising folate, essential for women during pregnancy, plus the minerals calcium, iron, and manganese – all often deficient in the typical western diet. And if you’re struggling with joint pain or need a boost to your high intensity workouts, then beetroot is certainly your friend.

Beetroot and goats cheese salad

Beetroot is great in salads with goat’s cheese or couscous and mint, in soups, roasted as a vegetable side or made into chocolate brownies for an amazing, sweet treat!

Turnips

It’s no coincidence that root vegetables are in season now. The body needs warming, and energy-dense foods such as turnips fit the bill perfectly. Turnips were one of the main sources of sustenance way back, before the arrival of potatoes. They are perfect at this time of year and are high in immune-boosting vitamin C.

Roasted turnip side dish

Turnips have a slightly sweet flavour so work really well with lamb and celeriac in a hotpot. However, for a dinner party treat with a twist, how about serving a turnip gratin which includes potatoes, double cream, and garlic – a twist on traditional Potato Dauphinoise.

Sweet potatoes

Sweet potatoes are in fact not part of the same family as traditional white potatoes and have a different, and better overall nutrient profile. This is mainly because sweet potatoes are high in immune-boosting beta-carotene which is turned into vitamin A as needed in the body, but also because they help to better balance blood sugar versus traditional potatoes.

A bowl of roasted sweet potato wedges

Interestingly, sweet potatoes aren’t always orange in colour; purple sweet potatoes are rich in antioxidant-rich anthocyanins. However, both are great for overall health and, importantly, make a great substitute for potato fries! Sweet potato wedges, simply roasted in a little olive oil, and sprinkled with parmesan cheese will provide the perfect guilt-free vegetable side!

Brussels sprouts

No list of superfood vegetables would be complete without the mention of Brussels sprouts! Maligned by many, Brussels should certainly feature regularly on the dinner plate, not just on Christmas Day.

shutterstock_179527487 basket of sprouts Nov15 Brussels sprouts are rich in vitamin C but also vitamin K which is essential for heart and bone health. They also protect cells from free radical damage, making them super-protective against some of our nasty degenerative diseases. They are rich in fibre with just half a cup providing at least two grams of the recommended 30 grams of fibre needed daily. Brussels have also been found to reduce levels of inflammatory markers in the blood, another protective benefit.

shutterstock_332702606 shredded sprouts salad Nov15

Their bitter taste can often be a negative factor for people, hence they’re great mixed with bacon. Importantly, Brussels sprouts shouldn’t be overcooked as it’s the ‘mushy’ texture that many people dislike. Lightly steam them and then stir fry with bacon and onions or for a traditional Christmas special, add them to fried chestnuts, apples, and celery.

So, try adding these five delicious vegetables into your daily diet and take the veg pledge!

Stay well.

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Seasonal foods for springtime health and happiness

March 15, 2021March 12, 2021 / feelaliveuk / Leave a comment

Spring generally brings lots of positive energy both for the mind and body. And this Spring is no exception when it looks like we’ll finally have a little more freedom and there’s even more to celebrate!

It’s always best to eat seasonally in order to enjoy the best tastes, textures and nutritional benefits.

Clinical Nutritionist Suzie Sawyer shares her five favourite seasonal foods this Spring.

Celeriac

Closely related to the celery family, celeriac delivers many of the same nutritional benefits as celery. Despite its rather unkind nickname ‘the ugly one’, celeriac has a slightly nutty flavour without any excessive salty taste.

Celeriac is high in heart-loving potassium and can help reduce high blood pressure, but also contains plenty of immune-boosting vitamin C. The only downside with this vegetable is that it requires a bit of preparation, with a tough outer skin which needs cutting off. However, it’s well worth the additional effort because celeriac is delicious mashed with butter and garlic or adds a great flavour to soups or stews.

Mussels

Fished in UK waters and at their best at this time of year, mussels never fail to deliver a wonderful taste experience, especially if paired with garlic, onions, chilli or tomatoes. You can still smell the sea when you eat super-fresh mussels. However, you should never eat mussels that aren’t opened after cooking.

As with oysters, mussels are rich in zinc. This is one of the busiest minerals, being involved in over 200 different enzyme reactions within the body, so it is a very essential nutrient. Additionally, mussels are high in selenium, a key antioxidant mineral and also needed for the immune and cardiovascular systems. You’ll even find small levels of the super-healthy omega-3s in mussels. And they don’t need too much cooking to produce a really delicious and warming dish.

Jerusalem artichoke

Another slightly strange-shaped vegetable it is totally delicious roasted, plus delivers an array of health benefits. Importantly, Jerusalem artichokes contain inulin which feeds the beneficial gut bacteria. Our gut bacteria play such an important role in our overall health, especially when it comes to immune, digestive, brain and skin health. It’s therefore important to feed the friendly guys within the gut so they proliferate as needed.

Additionally, Jerusalem artichokes are rich in energising iron and immune boosting vitamin C. They can be roasted with the skin on to retain maximum nutrients and are delicious as a side to almost anything!

Spinach

As with all green foods, spinach is rich in antioxidants which help protect the body from disease. Specifically, it’s packed with carotenoids that support the immune system and crucially, eye health.

Whilst spinach does contain some iron and calcium, these minerals are not necessarily well-absorbed down to its high oxalic acid content. However, eating spinach with foods that are rich in vitamin C, including other vegetables, really aids absorption.

Importantly, spinach contains plenty of other valuable nutrients, including vitamin C and energising folate. It works so well and easily in plenty of dishes including soups, salads, as a side lightly steamed with butter and garlic or with eggs for breakfast.

Parsnips

We often associate them with other winter root vegetables which they are, but parsnips are still in season right now and are certainly one of the tastiest of roots. Indeed, parsnips don’t really like frost, hence their taste is better at this time of year. They are slightly starchy which means they make a great alternative to potatoes. They provide plenty of fibre and also vitamin C, vitamin E and folate which helps produce healthy red blood cells.

As with all root veggies, parsnips are very versatile and can be included in soups, pasta dishes or roasted on their own sprinkled with a little parmesan. They also make a great roast vegetable medley alongside other vegetables including carrots, sweet potatoes and onions.

So, enjoy some seasonal treats this spring and your body will benefit from the array of nutrients on offer.

Stay well.

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Tis’ the season: five seasonal, nutrition-packed foods to eat this December

December 7, 2020December 3, 2020 / feelaliveuk / Leave a comment

Whilst the Festive Season is upon us to hopefully bring a little cheer to what has been a tough year all round, there’s also plenty to celebrate with some delicious seasonal food.

Food generally tastes so much better when eaten at the time of year nature intended. Plus, it’s generally richer in nutrients.

Clinical nutritionist, Suzie Sawyer, shares her top five foods of the season.

Celery

Whilst not always liked by everyone, celery is certainly synonymous with Christmas buffet tables, and it definitely adds a fresh bite to plenty of other dishes. And for those not wanting to pile on the pounds over Xmas, celery is incredibly low in calories but high in nutrients, so you get much more ‘bang for your buck’!

Celery is high in potassium which is great for the heart and also helps reduce blood pressure. Even eating three sticks per day has been shown to be incredibly effective in this way. Potassium also helps kidneys excrete waste efficiently which in turn helps with water retention and bloating, both common feelings over the festive season.

Interestingly, celery is often found in recipes such as stews, bolognaise and soups; it’s initially fried with the onions because it’s a strong flavour-enhancer in these types of recipes.

Brussels sprouts

No talk of seasonal December food would be complete without sprouts! Many of us don’t like them because we may have been subjected to Brussels being over-cooked, making them mushy and unpleasant to eat.

Brussels sprouts are incredibly health-giving, partly down to the presence of indoles, compounds that may help prevent some of our nasty hormonally driven diseases. Just like other members of the cruciferous vegetable family, they’re high in vitamin C and immune-boosting beta-carotene which is turned into vitamin A as the body needs it.

It’s worth persevering with Brussels sprouts, down to their amazing health benefits. Why not try them with chopped chestnuts, fried with bacon. Or enjoy in a traditional Boxing Day ‘Bubble and Squeak’ mashed with all the other delicious left-over veg.

Scallops

At this time of year, queen scallops from UK waters are at their best. They are both delicious and loaded with nutrients. Scallops (and indeed all shellfish) are packed with vitamin B12 which is essential for the production of healthy red blood cells and good functioning nervous system. They are also high in immune-boosting zinc and selenium, both minerals often deficient in the typical Western-style diet. They are also, of course, a good source of protein.

Both the white and orange roe (coral) of the scallops are to be enjoyed. They work really well with strong flavours from bacon or chorizo or in Thai dishes with traditional spices such as lemon grass, chilli and ginger.

Parsnips

Another stalwart of the traditional Christmas meal, parsnips are incredibly easy to prepare and have a really distinctive sweet taste.

All root vegetables are in season right now since nature wants us to be eating warming, starchy comforting foods to protect us against the elements. Parsnips are another good source of immune-boosting vitamin C and energising folate. They also provide a useful source of fibre to keep digestion running smoothly.

Whilst parsnips are delicious simply roasted with a little honey to enhance their flavour, they also work well sprinkled with parmesan. Or why not try in soups and stews? They can work as a great alternative to potatoes.

Goose

For many it is the meat of choice for a festive meal, whilst for others it has dwindled in popularity. This may be down to its relatively high fat content, but in face goose still contains less fat than duck and some cuts of lamb, beef or pork. Plus, goose fat, produces the best roast potatoes in my opinion!

Goose contains nearly as much protein as turkey and is a great source of iron (frequently deficient, particularly in female diets), plus other B vitamins. It’s certainly worth considering if you want some variety, if not for the Christmas Day meal then over the festive period. Goose is truly delicious served with traditional chestnut stuffing.

So, grab some seasonal delights and make the most of the food that December has to offer.

Stay well.

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Growing your own: health-giving, home-grown ideas

April 27, 2020April 24, 2020 / feelaliveuk / Leave a comment

Whilst we’re all rather restricted in what we can and can’t do right now. But for those with vegetable patches, pots or allotments, it’s the perfect time to be growing your vegetables. For those of you without access to outside space, a balcony or even just a windowsill can give you the opportunity to grow some delicious and health-giving herbs.

Growing your own produce has big advantages over shop-bought as the produce is all pesticide-free and additive-free. Importantly, time from harvest to plate can be swift, helping to keep valuable nutrients intact, and helping the planet at the same time.

This National Gardening Week, Clinical nutritionist Suzie Sawyer suggests a few things to start cultivating right now!

Broccoli

An all-round superfood, broccoli certainly lives up to its acclaim. It is very high in antioxidants provided by its vitamin, mineral and phytonutrient content. Plus, it’s great for the heart (it helps reduce cholesterol) and helps to protect the immune system. It can help to keep the digestive system moving smoothly and supports the liver’s ability to detoxify. Broccoli is also packed with lutein and zeaxanthin which are great for healthy eyes and eyesight.

In terms of nutrient content, broccoli is rich in immune-boosting vitamin C, bone-loving vitamin K and energy-boosting folate. There are so many different varieties of broccoli that you can sow right now; the purple sprouting type may have the slight edge in terms of antioxidants, which is down to its beautiful colour.

Carrots

A real mainstay vegetable, no garden should be without carrots. They are best known for their ability to help you see in the dark. This is because they are loaded with beta-carotene, which is turned into vitamin A in the body, and which is essential for eyesight.

Why not grow a rainbow variety, which means you’ll have a combination of orange, purple and white-coloured carrots? They will all have slightly different tastes and the varied colours will deliver wonderful healthy phytonutrients.

Beetroot

If you plant some beetroot seeds now, you should have some wonderful beetroot globes available for the traditional summer salad season. However, beetroot is not only great in salads but is delicious roasted, pickled or cooked, and used in juices and smoothies.

Another superfood, beetroot is a great liver cleanser. Packed full of antioxidants, it also supports energy and is a good source of iron. Indeed, this is probably one of the reasons it has traditionally been known as a tonic and given to people whilst convalescing. Needless to say, it’s loaded with great nutrients and is incredibly versatile in many dishes, both sweet and savoury.

Basil

Basil is one of the tastiest herbs you can grow indoors. Plus, it smells beautiful and will always remind you of the Mediterranean. Basil makes a great accompaniment to any tomato-based dish and is an aromatic addition to salad and pasta dishes. It also great for the digestive system.

Basil is a pretty hardy herb that prefers full sunlight and now is the time to plant your pots for readiness by July. It will also happily grow in a pot amongst other herbs if you have room.

Chives

Chives are another great small pot herb which can be grown alone or in a slightly larger pot with other herbs such as coriander and parsley.

A member of the onion family, chives are very easy to grow and produce some pretty and edible flowers. Both the stems and flowers are great chopped for garnishing potato salad, in scrambled egg, soups and many other savoury dishes. As with all herbs, they have been hailed for many different health issues over the years, and chives have been used as a tonic and to stimulate appetite after illness.

So, get planting! And if you’ve never undertaken any form of gardening in the past, now could be a great time to start.

Stay well.

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The wonders of asparagus

April 23, 2020April 17, 2020 / feelaliveuk / Leave a comment

Asparagus is one of those vegetables that when eaten in season is magical. So, as we enter English asparagus season (which is also quite short), grab it, enjoy it and benefit from its wonderful nutritional profile.

Whether you eat it as a side, as part of a salad or pasta dish or in a soup, asparagus is a highly nutritious vegetable worth adding to your menu right now.

Clinical Nutritionist Suzie Sawyer gives us the low-down on the wonders of asparagus this National Asparagus Day!

Asparagus was once viewed as a delicacy and also widely used in medicinal folklore as a tonic and sedative, as well as easing inflammatory conditions. Nowadays, it’s widely known as a diuretic vegetable, meaning it helps excrete sodium, an excess of which can contribute to high blood pressure.

Nutritional benefits

Asparagus has now been honoured to be part of its own family, Asparagaceae, further underscoring its uniqueness of taste and nutrient profile.

Around 100 different phytonutrient compounds have been found in asparagus. These are responsible for delivering many health benefits, including having an antioxidant action. Asparagus is rich in energising B-vitamins (especially folate, found in higher levels than in any other vegetable) and bone-loving vitamin K. It also contains immune-boosting vitamin C and vitamin E, plus a number of trace minerals including selenium which is frequently lacking in the daily diet. Indeed, asparagus contains about 22 key nutrients, so it really is a nutritional powerhouse!

Anti-inflammatory action

Past generations were not too far off the mark using asparagus for inflammatory conditions. Research has found asparagus contains quite a unique profile of anti-inflammatory compounds called saponins. Inflammation is responsible for many of our degenerative health conditions as well as health niggles such as painful, swollen joints or skin complaints.

It’s also very high in antioxidant capabilities which protect the body against aging and many serious health concerns.

What’s cooking?

Asparagus has become hugely popular in many restaurant dishes or as a side. Importantly, it needs to be really fresh as it can degrade quickly when stored and become tasteless and chewy. The spears need to be firm, smooth and vibrant in colour (unless you’re going for the white variety!) It’s delicious quickly steamed, drizzled with a little olive oil, black pepper and sprinkled Parmesan cheese. Or why not try wrapped in parma ham?

Asparagus is often traditionally served with hollandaise sauce (you can also add a poached egg) or lemon mayonnaise. However, it works well in a traditional summer salad with Jersey Royal potatoes (also now coming into season), broad beans, peas and shallots.

Asparagus is an easy addition to any stir fry. It also works brilliantly in a quiche with salmon, or in a soup.

The less time it takes from harvest to plate the better as the sugars turn to starch quickly, giving it that tell-tale hardened feel. Much English asparagus takes only 24 hours to reach us from field to plate, hence the reason it is so sought after during these months.

What about the urine odour?

Most people will notice a distinct smell to their urine after eating asparagus which is perfectly normal and is down to something called asparagusic acid. Some people will notice it more than others. However, this compound is also cited as providing one of its amazing health benefits due to its function in the antioxidant pathways, so it is also doing you some good!

So, be sure to enjoy tasty English asparagus at its very best this season as well as the health benefits it provides.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Mushrooms

Cauliflower

Spring onions

Bananas

Mackerel

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Vitamin C

Vitamin E

Zinc

Omega-3 fats

Selenium

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Jerusalem artichoke

Mackerel

Turbot

Purple Sprouting Broccoli

Guinea Fowl

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Eat plenty of antioxidant rich foods

Avoid trans fats

Eat more oily fish

Avoid refined sugars

Eat more tomatoes

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Goose

Butternut squash

Mackerel

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Broccoli

Beetroot

Turnips

Sweet potatoes

Brussels sprouts

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Celeriac

Mussels

Jerusalem artichoke

Spinach

Parsnips

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Celery

Brussels sprouts

Scallops

Parsnips

Goose

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Broccoli

Carrots

Beetroot

Basil

Chives

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Nutritional benefits

Anti-inflammatory action

What’s cooking?

What about the urine odour?

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