Autumn nutrition: what to eat right now

Happy woman in autumn playing with autumn leaves

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

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

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

Root vegetables

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

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

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

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

Ginger

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

Root ginger with a bwol of ground ginger

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

Quinoa

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

Quinoa and bulgar wheat salad with feta

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

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

White fish

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

Thai fish dish

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

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

Turmeric

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

wooden spoon with powered turmeric and turmeric root

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

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

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

Stay well.

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Top tips for managing your cholesterol

Blueberries and strawberries in a heart shape on a wooden board

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

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

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

Go low glycaemic

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

Bowl of warming porridge with spoon of dry oats next to it

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

Eat essential fats

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

A range of foods containing omega-3 fats

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

Take plant sterols

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

Reduce your stress levels

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

Woman with legs crossed sitting on bed meditating

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

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

Load up on vitamin C

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

A selection of fruit and vegetables high in Vitamin C

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

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

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

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

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock