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.

shutterstock_267579800-mushrooms-dec16

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?

FOR MORE GREAT NUTRITION 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Three top nutrients to support your energy this winter

February 21, 2023 / feelaliveuk / Leave a comment

Happy,Girl,With,A,Red,Scarf,On,The,Sky,Background

Winter weather and grey days can really zap our energy levels.

Whilst traditionally the worst month of the year, January, is now behind us, it’s not uncommon to continue feeling decidedly lacklustre and in need of an energy boost through the colder months.

Clinical Nutritionist, Suzie Sawyer, shares her three top nutrients for getting that much needed refuel this winter.

Vitamin B12

Vitamin B12 is important from the first moment of life because it’s needed for DNA synthesis, production of red blood cells and is essential for normal nerve transmission. However, just like all 8 vitamins within the family of B-vitamins, B12 has many other jobs too, including energy production.

Vitamin B12 is unusual from a soluble nutrient perspective, (and unlike the other B-vitamins) because it can be stored in the liver, kidneys, and other tissues, so deficiency can often be missed for a while. That doesn’t mean that levels will be optimal, and frequently people are lacking, partly because it’s essentially found only in animal produce.

A plate with a picture of a brain on to represent eating healthily to support a sharper brain Vitamin B12 is also required for brain function, therefore it’s important to ensure intake is optimal, especially if you want a sharper brain as well as more fuel in the tank.

A range of foods containing Vitamin B12 The best food sources are liver, meat, oysters, sardines, Swiss and cheddar cheese. A warming macaroni cheese might just hit the spot when it’s cold and grey outside. Interestingly, some B12 can be produced in the gut, but this varies from individual, so a supplement is often a good idea especially if you follow a vegan diet.

CoQ10

Coenzyme Q10 is found in the mitochondria of every cell in the body, which is the part that produces energy. So, if you’ve not got enough Co10, energy levels are likely to be low. Its role is similar to a spark plug in a car! It’s especially needed for a healthy heart, as well as energy, because the heart is one of the most metabolically active organs in the body.

Blueberries in a heart shape Although CoQ10 is found in every plant and animal cell, dietary sources can sometimes be limited, but it seems that vegetarians tend to preserve it better within the body. However, best food sources are liver, fatty fish, meat, soybeans, and vegetables, especially broccoli, so a varied diet is certainly going to help. A bean casserole with loads of vegetables added would be a great meal choice for this time of year and won’t break the budget either.

A bowl of mixed bean soup Production of CoQ10 in the body does diminish as we get older, plus certain medications, especially statin drugs cause its depletion, hence supplementation is often needed.

Magnesium

The mineral magnesium is often misunderstood as it’s used for energy production but can also help us to sleep! In truth magnesium is needed for over 300 different enzyme reactions in the body, including energy production, and is used very successfully in cases of chronic fatigue.

Close up of a woman asleep in bed There are different forms of magnesium, which can be confusing to decipher. Magnesium malate (often used for chronic fatigue) and magnesium citrate are used in the Kreb’s cycle (the body’s main way of producing energy). However, magnesium bound to the amino acid glycine can help relieve anxiety but is also effective for aiding sleep.

A range of foods containing magnesium Magnesium is frequently deficient in the typical western diet which includes lots of processed foods. This is because magnesium is mainly found in whole grains, avocado, green leafy vegetables, and beans including soy produce. A tofu stir fry which includes loads of chopped veggies would make a great, magnesium-rich meal.

So, there’s no need to feel low in energy during the winter months with these energy-boosting nutrients!

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

All images: Shutterstock

What are the health benefits of cheese?

January 20, 2023January 18, 2023 / feelaliveuk / Leave a comment

Various,Types,Of,Cheese,On,Rustic,Wooden,Table

Cheese features highly in many people’s diets. In fact, more people are often in love with cheese than chocolate! It not only tastes delicious, in all its various guises, but it provides many health benefits.

There are a wide variety of cheeses with the only common theme being they are made from the same basic ingredient – milk (except for vegan cheese – more on that later).

Cheese is often given a bad rap from a health perspective because of its relatively high fat content. However, various studies have found many positive benefits of eating cheese, in moderation!

Clinical Nutritionist, Suzie Sawyer, shares the various types of cheeses, together with their health benefits.

Let’s start with the basics: what is cheese?

Essentially, cheese making involves coagulating the milk protein, casein, separating the milk into solid curds and draining the liquid whey. This is the process we often see on TV with the large vats of what looks a lot like cottage cheese with big separators moving the liquid around.

A,Cheesemaker,Prepares,A,Form,Of,Parmesan,Cheese,Using,Fresh

Many cheeses are produced from cow’s milk, but they can also come from other animals such as sheep, buffalo, and goat, all of which produce different flavours. Goat’s milk is higher in water than cows milk so yields less cheese, and the cheeses are usually softer.

Cheeses and their moisture content

The moisture content affects both taste and texture. An example of a low moisture hard cheese is Parmesan, and medium moisture would be cheddar.

Parmesan,Cheese,On,A,Wooden,Board,,Hard,Cheese,On,A

High moisture cheese is soft and an example of this would be mozzarella. A cheese with very high moisture is cottage cheese.

Cheese,Collection,,White,Mozzarella,Cheese,Balls,For,Salad,Or,For

Unripened soft cheeses, such as cottage, have a very light texture with little flavour, and ripened ones such as Camembert have mould added to the outside of the cheese which produces protein-digesting enzymes: these also have a stronger flavour.

Camembert,Cheese

Certain hard cheeses such as Stilton have mould added during the cheese-making process and they are then pierced with metal rods, creating air channels, and the mould you see grows within the cheese. This also creates their distinctive flavours.

Slice,Of,French,Roquefort,Cheese,With,Walnuts

What about the health benefits?

The nutritional profile of cheese is going to vary depending on the variety. However, all cheese is a great source of protein, with cheddar cheese producing around 8 grams for every thumb-sized wedge and 120 calories.

For the same number of calories, you can have half a cup of soft cheese which provides 14 grams of protein. Indeed, cottage cheese has a higher protein content than most others, and is lower in calories, hence if appears on many weight-loss programmes.

Cottage,Cheese,And,Mint,In,A,Wooden,Bowl,On,An

When it comes to micronutrients, cheese is a great source of calcium (highest in blue cheeses) which is essential for healthy bones, teeth, and muscles. Cheese also provides vitamin A (essential for immunity), vitamin B12 (needed for the nervous system and red blood cell production), zinc (important for the immune system and a range of body functions) and phosphorus, which works in tandem with calcium.

Grilled,Halloumi,Cheese,On,White,Plate

Cheese is also known to be high in fat, with halloumi, brie and camembert topping the leader board in this respect. Additionally, some cheeses are high in sodium so intake may have to be watched if you have raised blood pressure and are salt sensitive.

What about vegan cheese?

With the rise in veganism, many vegans, understandably, don’t want to miss out on their cheese hit. The good news is there are myriad vegan cheeses available, made from some form of vegetable proteins such as brown rice, nuts, coconut oil, soy, peas, and tapioca; it really comes down to personal taste preference.

Vegan,Cheese,With,Cashew

However, as nutritional yeast is a great protein and nutrient source for vegans, do try and choose vegan cheeses that contains this amazing food. Nutritional yeast is rich in protein but also B-vitamins, and essential minerals including iron, and potassium.

Cheese can certainly provide a healthy and nutrient-dense addition to any balanced eating plan so enjoy!

FOR MORE GREAT NUTRITION 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

All images: Shutterstock

The health benefits of a traditional Christmas dinner

December 12, 2022December 12, 2022 / feelaliveuk / Leave a comment

Concept,Of,Christmas,Or,New,Year,Dinner,With,Roasted,Chicken

Eating a traditional Christmas dinner is obviously incredibly popular, especially in the UK. And whilst many of us will consume more food than usual, the standard Christmas dinner is a well-balanced meal when it comes to nutrition.

From the turkey to the sides, there is much to be revered when it comes to this delicious fayre.

Clinical Nutritionist, Suzie Sawyer, looks at the key foods in a traditional Christmas dinner and shares their nutritional and health benefits.

Turkey

Turkey has more protein than chicken. It also contains less fat (if you keep away from the skin) and slightly less calories overall.

From a micronutrient perspective, turkey provides an excellent source of vitamin B12 (essentially only found in animal produce), and in fact contains all B vitamins, which fulfil so many key functions in the body, not least energy production.

Roast Christmas turkey

When choosing the turkey meat for your plate, try and mix up light meat and dark meat; the dark meat is a richer source of the mineral zinc, essential for the immune system, skin, hair, and eye health.

Brussels sprouts

Love them or hate them, Brussels sprouts generally appear on most Christmas meal plates. They are really worth getting to like because they’re incredibly healthy and nutritionally balanced.

Tasty,Roasted,Brussels,Sprouts,With,Bacon,On,Blue,Wooden,Table,

As part of the super-healthy family of cruciferous vegetables, Brussels sprouts contain indoles which may help prevent certain nasty degenerative diseases. Indoles are also incredibly effective for oestrogen detoxification which helps women better balance hormones, especially as we go through the menopause. Additionally, Brussels sprouts are high in fibre, which is often lacking in UK diets, and the antioxidants vitamin C and beta-carotene.

As some of us find Brussels a little bitter, they are often more palatable lightly boiled and then stir-fried with some bacon and pine nuts.

Roast Potatoes

Roast potatoes are often given a bad rap due to their fat content but it’s only down to the fat they’re cooked in; unfortunately, traditional goose fat falls into this category but it’s only one day, so enjoy those delicious roasties!

Roasted,Baby,Potatoes,In,Iron,Skillet.,Dark,Grey,Background.,Close

Potatoes are a good energy source and if eaten with protein, such as turkey, have less effect on blood sugar levels.

They’re also a great source of immune-boosting vitamin C, heart-loving potassium and fibre and no-one can deny that they are an absolute essential on the Christmas table, well roasted and crispy – yum!

Parsnips

Parsnips can often be used in dishes as an alternative to potatoes but when it comes to Christmas dinner, they should definitely have their own place.

Parsnips are a traditional root vegetable that come into season during the winter months for very good reason; all root vegetables provide good energy but can also be used in a myriad of hearty, warming dishes.

A bowl of roast parsnips

When planning a traditional Christmas dinner, roasted is certainly the best option, and many of us like to cook them in a little honey for added sweetness. In the scheme of things, this isn’t a problem and parsnips certainly give back in terms of their nutrients. They are high in vitamin C and vitamin E, both needed for healthy blood cells, as well as folate, which helps support the nervous system and energy levels. And let’s not forget parsnips’ very useful fibre content too, supporting our digestion.

Carrots

The biggest nutritional benefit of carrots is that they are an excellent source of beta-carotene. This nutrient is one of our most powerful antioxidants, protecting the body from free radical damage. This in turn, helps protect us from the ageing process and, hopefully, some of our serious degenerative diseases.

Fried,Carrots,With,Green,Herbs,In,Baking,Tray,,Close,Up

Beta carotene is turned into vitamin A in the body as needed which is essential for sight and especially night vision. Just one carrot a day can help with poor night vision if this is becoming noticeable.

The good news is that cooking carrots actually improves bioavailability of beta carotene, which means it is more easily converted into vitamin A.

All in all, a traditional Christmas meal is healthy and nutritious and should be enjoyed with great gusto!

FOR MORE GREAT NUTRITION 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

All images: Shutterstock

Nutritional tips to support brain function

October 10, 2022October 7, 2022 / feelaliveuk / Leave a comment

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

Having a foggy brain is not uncommon and can affect people at any age. However, brain function does noticeably decline in our 50s and accelerates as we get older. The good news is that we can do so much to support brain function and the sooner we start the better.

The brain uses about 25% of all the energy we take in as food. It is a highly complex organ and acts as the command centre for the nervous system; as such it needs a wide range of nutrients to effectively perform its many functions.

Clinical Nutritionist, Suzie Sawyer, shares three of her top nutrients to help support your brain.

Omega-3 fish oils

Omega 3s play a key role in brain health. The brain is made up of 60% fat, much of which are the essential omegas (essential because the body can’t make them, so they need to feature in the diet). In general, the UK population has a lack of these through not eating enough in the diet.

A range of foods containing healthy Omega-3 fats

Deficiency is mainly down to omega-3s only being found predominantly in oily fish such as salmon, mackerel, and sardines – foods that are not widely eaten. Omega-3s are also found in flaxseeds, nuts, and seeds but they have to be eaten very regularly to obtain what the body needs.

Ideally aim for one to two portions of oily fish every week and sprinkle at least one tablespoon of flaxseeds onto your cereal, yoghurt or in a smoothie every day. Your brain will certainly thank you for it.

Zinc

The mineral zinc is one of the busiest, being involved in around 300 different enzyme reactions in the body. Zinc is significant when it comes to brain health because it’s needed for the production of those all-important brain neurotransmitters. These include serotonin, needed for mood and motivation, and melatonin, essential for sleep. Zinc is also used in the production of adrenaline and noradrenaline, essential neurotransmitters for the stress response.

A range of foods containing the mineral Zinc

In short, the brain can’t function without zinc. Minerals are often referred to as ‘trace minerals’: they are of course needed in small amounts but are crucial to overall health. Therefore, the diet should ideally be rich in foods containing zinc – think wholegrains, fish, meat, nuts, seeds, and eggs. The best source of zinc is oysters, so never worry about enjoying them more regularly rather than as a treat.

It’s not that difficult to be slightly lacking in zinc, with white spots on the nails being a tell-tale deficiency sign. General hormonal disruptions can also be a nudge that you need to eat more zinc-rich foods.