Three nutrients for supporting your skin health this summer

June 20, 2022June 10, 2022 / feelaliveuk / Leave a comment

Close up of a woman's head and shoulder from behind on a beach to represent summer skin

Skin is the largest organ of the body and having glowing, blemish-free skin is created from within and is mainly down to your diet. Some people clearly have an easier time than others in terms of managing any skin conditions and there are of course genetic elements involved when it comes to how it behaves and how it ages.

There are some key nutrients that can really help improve the overall health and look of your skin. And at this time of year, when we tend to have more skin on show, it’s a great time to focus on the vitamins and minerals that can help support yours.

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

Biotin

The B-vitamin, biotin, has actually become a celebrity over the last few years, in the skincare stakes! We are finding out more and more about its essential functions in skin health and how we can easily include more biotin into the daily diet, to great effect.

Foods containing the b vitamin Biotin

In terms of how it works, biotin essentially functions in the body as a co-factor helping to produce enzymes. It’s these enzyme reactions that underpin everything the body does. Biotin is used in cell growth and replication which is why it can be so helpful for the skin. Interestingly, a deficiency of biotin often presents as dry, scaly skin or dermatitis (an inflammatory skin condition).

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Biotin is predominantly produced by the gut bacteria but if our good bacteria levels are not optimal (and that’s most of us) then it’s down to the daily diet (and supplementation) to give us what we need. Biotin is very rich in liver (which many of us don’t eat) but can also be found in soy-based foods, nuts, wholegrains, and lentils. Just like all the B-vitamins, it’s water-soluble so isn’t stored in the body, which makes supplements even more useful, especially if your skin isn’t behaving as you would like.

Zinc

Zinc is one of our busiest minerals, being involved in over 200 enzyme reactions. It’s also found in very high concentrations in the skin and is involved in almost all body systems in some way, hence we can use it to very good effect for skin health.

A range of foods containing the mineral Zinc

Just like biotin, skin changes are often a sign of zinc deficiency and improvements in skin health can be quickly noticed when this deficiency is plugged.

A range of seeds on spoons

Zinc is rich in many plant-based foods which is great news for vegetarians and vegans. Wholegrains, legumes, nuts, and seeds are good sources, but seafood (especially oysters) and red meat are great too.

Vitamin A

There are various forms of vitamin A, the most active being retinal and retinoic acid. As with all vitamins, vitamin A provides many essential roles in the body including growth and repair, specifically of cell membranes, and this includes skin cell membranes.

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Forms of retinoic acid have now been developed and are used very effectively in treating skin conditions but also in anti-ageing skin products. However, vitamin A plays a key role in overall skin health (and much more besides) so we need to ensure there is sufficient in the diet.

Another complication with vitamin A is that it’s only found in animal produce. The good news is that the body can convert beta-carotene found primarily in red, yellow and orange foods (carrots are great) into Vitamin A. However, some people have a genetic tendency not to convert as effectively as others. Deficiency symptoms can often be noted as poor immunity, since vitamin A plays an essential role, as well as troublesome skin conditions and problems with the mucous membranes generally.

A range of colourful fruit and vegetables

Vitamin A is a very powerful antioxidant which helps protect the skin from sun damage and also supports the ageing process. All in all, it’s going to be of great benefit to the skin inside and out!

Use the power of nature by increasing your intake of these vitamins and minerals in your diet and help your skin to glow from the inside out!

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Nutrition for women: 5 nutrients to support your health

March 8, 2021March 5, 2021 / feelaliveuk / Leave a comment

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.

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.

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 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.

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.

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.

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Winter wellness: taking care of you

November 13, 2020November 6, 2020 / feelaliveuk / Leave a comment

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

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.

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.

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

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.

‘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

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.

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.

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.

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

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

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

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

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

Guava Fruit

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

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

Eggs

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

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

Avocados

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

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

Pomegranate seeds

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

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

Carrots

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

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

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

Stay well.

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Get back to nature this ‘Love Parks Week’

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

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

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

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

Manage your allergies

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

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

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

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

Go easy on the sun

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

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

Put something different in your picnic basket

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

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

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

Cycle your way around the park

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

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

Walking for enjoyment

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

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

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

Stay well.

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Five ways to simplify your life

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

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

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

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

Mealtime ease

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

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

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

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

Create a rainbow

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

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

Skincare nutrients

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

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

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

Clear your mind

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

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

Detox your life

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

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

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

Stay well.

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Three delicious and nutritious alternatives to fish and chips

June 5, 2020May 29, 2020 / feelaliveuk / Leave a comment

It’s National Fish and Chip Day and whilst we may be enjoying one too many takeaways during lockdown, they are certainly a treat during these challenging times.

But if you’re feeling like a healthier treat is needed why not mark the day instead with an alternative but delicious fish dish that’s much healthier?

Suzie Sawyer Clinical Nutritionist shares her three fish dish favourites.

Salmon Stir-fry

When we’re talking about healthy fish dishes, salmon is top of the list. For those who are not big salmon lovers, this dish is great because it’s got some strong flavours which help mask the fish flavours; it’s tasty and really easy. With any salmon dish, always try to find the Wild Alaskan Salmon because it’s fished in less polluted waters and contains natural astaxanthin – one of the most powerful antioxidants on the planet (it’s also what makes salmon pink!)

Salmon is one of the best sources of omega-3 fats, essential for the brain, joints, hormones, skin and eyes. We all need to eat omega-3s regularly in our diets as they can’t be made in the body.

For this easy dish, simply fry up some onions, peppers, ginger, garlic, carrot strips and tenderstem broccoli in some olive oil, add the chopped salmon and heat until cooked (only a few minutes needed). Add some five spice, soy sauce, a sprinkle of sesame seeds and some chopped fresh coriander. In just a few minutes you’ve got a brilliant brain-healthy meal delivering loads of super-healthy antioxidants from the salmon and colourful veggies. Plus, garlic and ginger are great for the digestion and for boosting immunity. Enjoy with noodles or rice.

Barbecued squid

Squid is a high protein, low fat fish that just oozes thoughts of summer! It also contains good amounts of energising vitamin B12. Squid also includes trace minerals such as potassium, iron, phosphorus, and copper, all frequently deficient in UK diets. You can buy squid already pre-prepared from the supermarket. Better still ask the fishmonger to prepare it for you.

Squid is generally known as calamari, which is deep-fried in breadcrumbs, considerably increasing the fat content (just like traditional fish and chips). This recipe is certainly much healthier, and you’ll not feel bloated and uncomfortable after eating.

Squid is great loaded onto skewers, alternated with red peppers and onions, and wrapping the tentacles (if you have them) around the skewer. Simply barbecue, squeezing lemon juice over the skewers and enjoy immediately.

White fish Thai-style

This recipe can be used with any white fish but works especially well with sea bass. All white fish is rich in protein, low in fat and incredibly versatile. The dish works really well with some roasted sweet vegetables including sliced sweet potatoes and beetroot for a real superfood boost: both of these vegetables are loaded with anti-ageing antioxidants.

For the Thai fish, place the fish in an ovenproof dish and grate some garlic, ginger, finely shopped chilli and the zest of a lime on top. Then squeeze over the juice of the lime, some soy sauce and a few drops of Tabasco. Ideally the fish should be marinated for a couple of hours in the fridge, so the flavours really infuse into the fish. It can then be roasted in the oven for around 20 minutes or until cooked to your liking.

So, enjoy these fish alternatives – you can always add some low-fat oven chips or homemade sweet potato chips as a side for an extra treat!

Stay safe.

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Five healthy herbs for your home garden

June 12, 2019June 12, 2019 / feelaliveuk / Leave a comment

Culinary herbs make a wonderful addition to many dishes. We often enjoyed their amazing tastes but we don’t always realise just how many health benefits they bestow. Even better, many of them are really simple to grow in your home herb garden or on a bright windowsill.

Clinical nutritionist Suzie Sawyer shares her five favourite herbs to grow at home and explains their numerous health benefits.

Mint

Whilst many herbs have a lovely natural aroma, mint is one of most popular scents and it certainly evokes thoughts of summer; think mint as an essential part of summertime Pimms for example!

However, mint delivers some wonderful health benefits and has a long history of traditional medicinal use. It’s very useful for aiding digestive upsets, particularly flatulence and bloating; it seems to control muscle spasms so relaxes the intestines.

If you’re wanting to gain maximum health benefits from mint, then it’s probably best taken in a tea. However, it works really well in either sweet or savoury dishes, particularly accompanying Jersey royal potatoes which are in season right now. It also works brilliantly with roasted aubergine, garlic, plain yoghurt and a little ground pepper.

Parsley

Parsley is king of green herbs and is often used in green juices and smoothies, for very good reason. It is a great liver tonic and is very cleansing for the body overall. It also helps to calm any troublesome and persistent skin conditions.

Parsley’s ‘claim-to-fame’ is largely down to two of its key components. It contains volatile oils which contribute towards its liver health benefits and also contains antioxidants which help protect the body from many degenerative diseases. Parsley is also a rich source of energising folate and vitamin C, another powerful antioxidant.

Parsley has a wealth of culinary uses in salads, soups, sauces and pesto. It’s particularly lovely very simply used with grilled fish and a little butter.

Rosemary

Rosemary is a perennial favourite herb available all year round and is very easy to grow in a small pot. It will also deliver a wonderful aromatic smell on your patio!

From a health perspective, rosemary is a powerful antioxidant so is great to eat during the summer months to help protect the skin from sun damage. Rosemary also helps support both the immune and digestive systems.

Even better, there are so many wonderful ways that its amazing pine-like aroma and distinctive pungent flavour can be added to dishes. It’s a favourite in lamb or chicken dishes or can be added fresh to egg frittatas. Rosemary can also be crushed and added to olive oil, perhaps with some fresh garlic, and used as a dipping sauce for bread.

Basil

Basil is a great go-to herb and will always sit well in any kitchen herb garden. It’s another herb that contains an array of powerful volatile oils which have the potential to protect DNA from oxidation. This process is one of the main causes of body ageing.

These volatile oils also help protect the digestive tract from unwanted bacteria. If you’re planning on travelling abroad or further afield this summer, then it makes sense to try and include basil as much as possible in your dishes. Basil leaves are also a tasty addition to salads.

Basil is probably best known as being the main ingredient in pesto alongside pine nuts, olive oil and parmesan cheese. Plus basil is perfect with mozzarella and tomatoes, as well as when added to soups, salmon or pasta dishes.

Chillies

They are slightly more sensitive to grow at home, but if you’ve got a warm, sunny windowsill, then it’s certainly worth persevering and growing some chillies. Best known for the ‘heat’ they add to dishes, chillies contain capsaicin which delivers their delicious pungent flavour; the hotter the flavour, the more capsaicin they have.

There’s often a question mark around hot spices and whether they are any good for the digestive system. To the contrary, chilli may actually help protect the gut from stomach ulcers. However, chillies may have an adverse effect on the beneficial gut bacteria. If you’re eating them regularly, then make sure you’re also eating natural yoghurt or other fermented foods which help feed the good gut bacteria. Even better, chillies and yoghurt can be combined into a delicious dip.

Chillies are also known to help with weight loss; they are thermogenic which means they produce calorie-burning heat. They can be added to so many different dishes – think curries, stews and stir-fries. Just remember to wash your hands after chopping and handling them! There’s a wide variety of chillies to grow depending on your requirement for mild to very hot – always do your research and find the chillies which will suit your palette the best.

So enjoy creating your herb garden and bring healthy and delicious herbal additions to your daily dishes.

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Seasonal nutrition: Re-charge your June diet

June 3, 2019May 31, 2019 / feelaliveuk / Leave a comment

Every season brings a wealth of delicious, nutritious and colourful foods and summer has it all! It’s always best to eat with the seasons to gain maximum nutritional benefit from foods. However, it’s also a great time to make sure your June diet is on-track, keeping you feeling healthy and energised through the summer season.

Clinical nutritionist Suzie Sawyer shares the range of foods that can help kick-start your healthy eating plan for June.

Favourite fruits

Summer always brings a wealth of colour variety and nutritional goodness with all the delicious fruits available. It’s actually the best month for one of our all-time fruit favourites, strawberries! They contain some of the highest levels of vitamin C of all fruits, plus a wealth of beneficial plant compounds providing antioxidant protection. Many of these benefits are found in the skin and seeds.

And whilst there’s often a big question mark around fruit and sugar content, the good news is that strawberries (and all berry fruits) are low on the glycaemic index, so won’t upset blood sugar levels. Plus cherries are in season now too! Peaches are also on trend and they’re loaded with immune-boosting beta-carotene which helps protect skin from sun damage.

Flavoursome fish

Our fish arrives on the supermarket shelves from all over the world so it’s really heart-warming to know that at certain times of year, we can actually eat fairly locally-sourced fish. Scallops from UK waters are always delicious with a sweet taste and firm texture. Additionally, crab is at its best right now, and so is plaice.

These fish are all high in protein, low in fat and can be used in many recipes. Scallops are great gently pan fried in a little butter with lemon and garlic, plaice works really well also pan-fried with capers and chopped tomatoes and there’s few better salads than one that includes some freshly dressed crab.

Versatile vegetables

Vegetables should always play a hugely important role in the daily diet at whatever time of year. However, make the most of the array of vegetables in season and maybe try some different ones? English asparagus and Jersey Royal potatoes are just two of our seasonal favourites.

However, why not try some broad beans? As a member of the legume family, they provide a good source of protein, plus heaps of energising B-vitamins and immune-boosting vitamin A. They’re hugely versatile and very tasty. They can be blended with some frozen peas, lightly cooked for around 3 minutes, whizzed up with some garlic and a little extra virgin olive oil and then spread onto sourdough bread with a goat’s cheese base. Equally, if you’re feeling in the mood for beans then runners come into season in June and are great to eat whilst still tender. They’re perfect with roasted lamb, also now in season.

Plus, don’t forget carrots! They partner well with everything or can be eaten on their own with some hummus, aubergines (fantastic roasted and then eaten hot or cold) and globe artichokes (great for feeding the healthy gut bacteria and delicious too!)

Healthy herbs

Whilst there’s some wonderful perennial herbs such as sage, rosemary and thyme, there’s plenty of others coming into season in June. Herbs have clearly been used medicinally for many years and whilst we generally choose them to add to our favourite dishes, it’s always good to remember their medicinal powers too.

Basil, which is the main ingredient in pesto, livens up many dishes that would otherwise be plain, such as pasta. However, it also works really well with chicken, mozzarella and tomato as well as white fish. Basil naturally helps the digestion which is why it’s often used with fattier foods.

Coriander is an essential herb in many curries, soups and casseroles and was originally used to help the urinary tract. Mint also aids digestion; another favourite in tea. Mint, of course is quite unique in that it works really well with sweet or savoury dishes: it’s a must with Jersey Royals and of course summer Pimms!

So why not make a point of eating as much seasonal food this June as you can and reap the fresh nutritional benefits?

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Nutritional advice for 5 everyday health concerns

May 29, 2019May 24, 2019 / feelaliveuk / Leave a comment

Good health is the most important part of life. Indeed, feeling optimally well has to be our ultimate aim so that we can embrace all that life has to offer. But what happens, when the body lets you down and health niggles start kicking in?

Eating the right foods is the cornerstone of life and it’s never too late to get your diet on track. Most importantly, what you eat can have a really positive influence on many daily health issues.

Clinical nutritionist Suzie Sawyer shares some great nutritional advice for five everyday health concerns.

Ultimate immunity

Having an effective immune system that keeps out unwanted viruses and bacteria is essential for the body to stay healthy. Whilst nature is very clever in providing us with plenty of armoury, the right nutrition can also really make a difference. And as with everything, prevention is better than cure.

Sugar in all its forms is more disruptive than anything to the immune system. Refined, sugar-laden carbs such as cakes, pastries, biscuits and fizzy drinks and alcohol are not the immune system’s friend, so they need to be kept as low as possible. Allow yourself one or two treat days a week but try and keep sugar low on the other days.

Vitamin C is the key nutrient for the immune system. Of course there are many other key immune-loving nutrients but make vitamin C your focus. This means trying to eat as many vegetables as possible; peppers, broccoli, cauliflower, spinach, tomatoes are especially high in vitamin C. Go easy on the fruit and make vegetables the main event. However, all berry fruits are loaded with vitamin C and in season right now, so try to include one portion of these per day.

Glowing skin and glossy hair

Who doesn’t want both of these! Glowing skin and glossy hair are primarily a reflection of what’s within; what you eat makes a massive difference to how you look. As both skin and hair contain protein in the form of collagen and keratin, it’s really important to make sure you’re eating plenty of protein.

Eat protein at every meal. Include meat, fish, chicken, soya, beans, lentils or dairy produce – all are great sources. It’s also worth bearing in mind that biotin is the most important B-vitamin when it comes to hair and skin. It’s rich in liver, eggs, dairy, and salmon so you might want to also consider these when making your protein choices to get double the benefit.

Smooth joints and strong bones

Having a strong skeletal frame is clearly very important; it works very hard for you! Peak bone density is reached at the end of your teenage years so having sufficient calcium, magnesium and vitamin D (being the key bone-building nutrients) is important in the early years.

However, bones and joints need feeding throughout life to maintain strength. Key foods are dairy produce and green leafy vegetables. Additionally, try and get 15 minutes of sunshine every day daily to help the body produce vitamin D. It’s also advisable to take a daily supplement of vitamin D all-year round because even when the sun shines, we’re not necessarily outside enough to reap the benefits.

Joints also need ‘oiling’ to keep them running smoothly and to this end the omega-3 essential fats are key. Oily fish and nuts and seeds are the key foods, so include them in the diet as much as possible.

Abundant energy

We all want to feel vibrant every day with plenty of energy to enjoy life to the full. However, many people of all ages complain of poor energy levels which negatively affects their quality of life.

The main energising nutrients are the B-vitamins because they help the body produce energy from food. They are a family of eight vitamins and they can be found in a range of foods. However foods which contain most of the B-vitamins in one source are salmon, liver, eggs, beans, wholegrains, chicken and turkey, so there’s plenty of choice.

Additionally, B-vitamins are used up quickly during times of stress or by drinking alcohol. Interestingly, both of these factors also impact our immune system so it makes sense to balance these as much as possible.

Balanced mood

If you’re frequently feeling low, edgy, anxious or irritable then there may be something amiss with your diet. About 70% of the body’s ‘happy hormone’ serotonin is produced in the gut so what you eat makes a massive difference to how you feel.

Too much caffeine is never going to keep mood balanced; it’s very individual as to how much each person is affected. As a general rule, though, no more than 2-3 caffeinated drinks per day should be consumed; this includes cola and similar caffeine-containing drinks.

There are some real stand-out foods in terms of keeping your mood boosted through the day. One of the best breakfasts is a bowl of oats, either as porridge or within an oat-based cereal. Oats are packed with complex carbs that keep energy and mood balanced throughout the day. Plus they contain tryptophan, the amino acid that produces serotonin. Top it with a banana, also rich in tryptophan, and natural yoghurt to feed the good gut bacteria and life will feel better for it.

So with a few simple tweaks, what you eat can really make a difference to how you look and feel!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

Biotin

Zinc

Vitamin A

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Magnesium

Vitamin B6

Biotin

Zinc

Chromium

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Sleep – the cornerstone of wellness

Energy – feed it to your body

Skin – radiate from within

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Guava Fruit

Eggs

Avocados

Pomegranate seeds

Carrots

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Manage your allergies

Go easy on the sun

Put something different in your picnic basket

Cycle your way around the park

Walking for enjoyment

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Mealtime ease

Create a rainbow

Skincare nutrients

Clear your mind

Detox your life

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Salmon Stir-fry

Barbecued squid

White fish Thai-style

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Favourite fruits

Flavoursome fish

Versatile vegetables

Healthy herbs

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Ultimate immunity

Glowing skin and glossy hair

Smooth joints and strong bones

Abundant energy

Balanced mood

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