I love the change of seasons and the beautiful colours that Autumn brings. But as we move towards colder weather, we may be more inclined to eat stodgy foods, which may in turn lead to weight gain.
So how can we prepare for Winter by changing our diet to maintain our health and energy, and make the most of the seasonal produce available?
Think warming slow-cooked food
Try to reduce sugary foods and drinks, alcohol, caffeine, and processed and junk foods, which can deplete our energy and immunity. Eat meals at regular intervals (every 4 hours) to keep blood sugar balanced and feel energised. Think warming slow-cooked food such as casseroles, stews, soups, and curries, with lean meat, fish, beans, or lentils and plenty of vegetables. These foods are packed with nutrients, such as vitamin C, beta-carotene, protein, and fibre. These may reduce inflammation within the body, support immunity, and digestive health.
Reishi, oyster and shiitake mushrooms have antiviral and antibacterial properties, and are rich in protein, potassium, calcium, magnesium, and B vitamins. Fresh or dried, these can be added to soups and casseroles.
Eat seasonal foods
Try to eat some seasonal food, such as swede, parsnips, potatoes, leeks, kale, beetroot, and carrots. Eating seasonally is better for the environment, as it can be cultivated without additional heating or pesticides, tastes better as it is at its optimum, is typically cheaper to buy, and can support the local economy.
Stewed apples, pears and plums are delicious and warming; perfect for this time of year. Use some warming herbs and spices in your teas and cooking which can boost circulation, try ginger, cinnamon, nutmeg, or cloves. For example, add with some cinnamon to your porridge or yoghurt for a nutritious breakfast. Try some herbal teas to stay well hydrated and avoid confusing hunger with thirst.
Move better, relax more and sleep clever
Other lifestyle factors can also help you to maintain your health and weight during the Autumn. As it gets darker earlier (due to putting the clocks back) try to adjust exercise routines by joining a gym or a class, planning evening runs/walks with a partner, or by exercising in the morning. Enjoy time spent indoors, it may provide an opportunity to learn a new skill or to take time for relaxation. Shorter days can also mean more sleep, this may help to support your immunity.
If you would like support to design a bespoke nutrition plan to suit your individual needs, please get in touch: Joanne@whole-nutrition.co.uk, Tel. 07970 227037.
Joanne Jackson is a Cardiff-based nutritional therapist who has seen in clinic how diet and lifestyle directly impact upon energy, concentration, mood, and ability to handle day to day stress, and has developed nutrition programmes which gives people the knowledge and tools they need to look after their own health and wellbeing. She addresses common every day health concerns and offer simple and practical meal and snack suggestions to beat energy slumps, feel clear headed & focused, lose weight, boost mood and concentration, and safeguard your health.