In the modern world, we have the luxury of living in similar ways season to season, regardless of the time of year. 

We can pick up a pint of strawberries in winter just as we can in summer. Sleep patterns can stay the same all year. And exercise in the gym can continue at a pleasant 70 degrees whether it’s cold out or warm. 

In fact, an entire year can be quite homogenous.

However, for thousands of years, humans have acknowledged and respected the seasons, living accordingly. Humankind is still here today much in thanks to the connection our ancestors had to the earth and its cycles.

We are genetically programmed to ebb and flow with the energy of each season, so conscious living in this day and age may benefit our bodies and minds – even if it’s not a necessity like it once was.

If you’re ready to reconnect to the organic patterns of Mother Earth, look to nature for its cues.

Whether dramatic or faint, distinct seasonal changes happen throughout the entire world. Temperatures rise and fall, daylight increases and then diminishes, plants bloom and die off and animals are active then hibernate.

These signs can help us humans adapt in our own way to each season.

Spring

Coming out of hibernation, spring is a time of outward energy leading to rebirth.  Trees and plants come to life, animals stir and wake, daylight slowly increases, and temperatures begin to warm.

During this time of year:

• make goals for the next six months
• plant seeds in your garden
• take your movement outside
• consume fresh, colourful vegetables like greens, radishes, asparagus, and leeks
• clean and declutter your environment

Springtime can motivate the renewal of body and mind, so use this inspiration mindfully.

Summer

Filled with sunshine, long days, and a bounty of colour, the earth is in full swing come summer. 

Connect with this season by:

• living in nature as much as possible (such as eating outdoors)
• consuming a wide variety of cool and crisp harvested fruits and vegetables
• engaging in outdoor activities and hobbies
• taking a break (or an afternoon nap) to beat the heat

Let summer’s energy fill you with the vitality to explore and enjoy.

Fall

This slowing time of year brings energy inward. The busyness of summer begins to dwindle and preparation for colder months becomes apparent with shorter days, cooler temperatures, and harvests from deep within the soil.

To adapt to fall:

• take measures to slow a hectic schedule
• eat a diet of warm, cooked foods such as roasted root vegetables and cosy soups and stews
• up your vitamin D intake with foods (and supplements, if needed)
• adjust your bedtime to allow for more sleep
• reconnect with others
• reflect on accomplishments and goals from the last six months, reassess what is working and what is not in your life, and make changes if necessary

Transition to fall with determination to nourish, comfort, and soothe the body and mind.

Winter

Cold temperatures and long nights make hibernation seem quite appealing. Energy is stored in the earth, and rest and recovery are needed for the renewal process coming in the spring.

In winter:

• move gently (such as with yoga and stretching)
• increase your vitamin C for immunity intake with citrus fruits
• keep your entire body warm with hats, gloves, scarves, boots, and jackets
• drink warm beverages
• calm your mind and body with reading, meditation, journaling, etc.

Take this time of year to restore yourself for busy seasons ahead.

Living seasonally is about more than just donning sweaters in autumn and swimsuits in summer. Energy from Mother Earth throughout the year can guide your internal needs if you listen closely. 

Try to make purposeful adaptations – whether big or small – to reconnect yourself to this beautiful organic cycle.

REFERENCES:

https://www.almanac.com/living-seasonally
https://earthyvibes.org/how-to-live-with-the-seasons/

With many fruits and vegetables available year-round it’s easy to forget that nature knows best, and that the foods it provides us with do in fact have an optimal eating time.¹ Seasonal fruits and vegetables not only support our nutritional needs more efficiently, but they taste better too! These are just a couple of the reasons why seasonal fruits and vegetables should feature regularly in your diet.

They really do taste better

It’s not a marketing ploy – there’s a fundamental reason why seasonal produce is far better tasting. In-season fruits and vegetables are fresher, sweeter and perfectly ripe. This is because they’ve been picked or harvested at the right time after they’ve naturally ripened in the ground, or on the vine or tree – allowing them to retain greater flavour. When we eat foods that are out of season, they will have been harvested early and undergone a process of refrigeration to keep them from spoiling during transportation. Fridges are beneficial for preservation, but they’re the enemy to flavour, and chilling will always diminish that perfectly-ripe, sweet taste. Often, products will have to undergo extra heating to artificially ripen them once they reach their intended destination too. This greatly reduces the flavour and removes that lovely sweetness that you only get with freshly picked produce. Out-of-season foods can taste floury, fibrous or even flavourless in comparison to their seasonal counterparts.

Benefit from a higher nutritional value

It’s not just the flavour that’s retained in seasonally ripened fruits and vegetables, but the nutritional value is far greater too. Eating produce closer to harvesting ensures better retention of nutrients, as many nutrients will start to decrease in foods stored for longer periods of time. Vitamin C, folate and carotenes in particular will rapidly decline in produce that are not consumed soon after harvesting. Larger suppliers may even stock out-of-season fruits and vegetables that have been gassed, irradiated (through radiation) to kill germs and preserved in wax to keep them looking fresh and extend their shelf life. It goes without saying that none of this will be beneficial to our health.

Support your body’s natural requirements

Eating foods that are in season will better support your body’s natural healing and cleaning abilities. In winter, for example, nature provides us with an abundance of citrus fruits which are high in Vitamin C and help to protect against the cold and flu viruses, and many varieties of squash, which contain Vitamin A to strengthen our immune systems ahead of the change in weather. Seasonal changes are always a key time for picking up viruses. So wild garlic, chives and leeks, which all contain natural antibiotics, are great to eat as it moves into the Spring. By contrast, summer brings with it lots of stone fruits that offer extra beta-carotenes and other carotenoids to help protect against sun damage.

Support the environment and the local economy

Purchasing more locally grown fruits and vegetables protects small, local farmland from being financially pressured into expanding and developing for industrial or commercial use. Preserving this farmland also provides animals, insects and birds with a place to live and thrive.² ‘Food miles’ are reduced with less travel, meaning less consumption of fossil fuels and fewer carbon emissions and greenhouse gas emissions. Furthermore, because local farmers don’t have the inflated transportation and distribution costs that large agricultural businesses do, they’re able to retain more of their profits. Helping small, local businesses to become even more successful.

Eating a variety of healthy, nutrient-filled fruits and vegetables is always going to be beneficial to our health and is certainly a giant leap up from processed foods and artificial colours and flavourings. But for the greatest benefits of all, try to keep seasonal fruits and vegetables at the forefront of your shopping list. 

1. https://www.bbcgoodfood.com/seasonal-calendar [↩]
2. https://www.gdrc.org/uem/footprints/food-miles.html [↩]

From better nutrition to improved mental and physical health, the benefits of growing your own food are plentiful.

Whether you are growing a small pot of kitchen herbs or an allotment full of fresh fruits and vegetables, you’re doing good for both your own health, and the environment.

Here are our top five reasons to grow your own food:

Better nutritional benefits

Growing your own food is an excellent way to ensure that your diet is nutritious, healthy and full of variety. Growing a diversity of fresh foods gives you access to plenty of vitamins, minerals and antioxidants. Raw foods are not just arguably one of the tastiest, but studies have also shown that they contain the most nutrients.¹ That’s not to say that cooking is bad though, as there are still plenty of health benefits to come from your food once you cook it – especially as it will be fresher as the time taken to get it from the ground to your plate will have been less than if you had bought it from a shop.

Better for the environment

As well as having less time for its nutritional value to start decreasing, foods that are home grown and haven’t had to undergo transportation are better for the environment and will not be impacting your carbon footprint.² Not only will you be reducing the reliance of fossil fuels for long distance transportation (it’s been estimated that an average of 1,500 miles is travelled before food is consumed)³ but you won’t be using chemicals or pesticides that can be bad for the environment.

Good for your physical health

You might not consider it to be the same as going for a long run, but growing your own food is actually a great way to stay fit and active! From digging to pulling up roots, to planting, weeding, watering and caring for your growing foods, gardening offers you a great physical workout that can help improve your cardiac strength, decrease stress and improve your strength and flexibility. Being outside will also expose you to Vitamin D, which has been proven to be crucial for maintaining healthy bones and teeth, as well as increasing your immunity against certain diseases.⁴

Great for mental wellbeing too

It’s not just your physical body that will thank you for growing your own food and gardening, but your mental health can benefit too. The simple act of getting exercise has been shown to relieve stress, depression and anxiety, as well as boost your energy.⁵

You can save money

The outlay might seem a bit more expensive than simply picking some salad up from the supermarket shelves, but once you are in an established routine, all you really need to grow your own food is time, patience and water. When you consider the higher costs of organic food, you can see that by growing your own, you will soon make back any money you spend on pots, soil etc. at the outset.

When growing your own foods, remember that variety is key. Don’t be afraid to try things you’ve not had before – particularly as you won’t be contributing to any increased pesticide usage or transportation costs to do so. Try to expose yourself to as many new and interesting fresh foods as you can, to contribute to a healthier you, and a healthier planet.

1. https://pubs.acs.org/doi/pdf/10.1021/jf60202a021 [↩]
2. https://www.sciencedirect.com/science/article/abs/pii/S0921344914002626 [↩]
3. https://cuesa.org/learn/how-far-does-your-food-travel-get-your-plate [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/ [↩]
5. https://journals.lww.com/acsm-essr/Citation/1990/01000/Effect_of_Exercise_on_Depression.16.aspx [↩]

Considering the nutritional value of bone broth paired with its deliciousness, it’s no wonder this simple concoction is on-trend.

Bone broth, made from simmering animal meat bones in water with a variety of vegetables and herbs, is a nutritional powerhouse consisting of collagen (which converts to gelatin when cooked), vitamins, and minerals. It can be used as a foundation for soups, stews, and sauces, and even enjoyed alone as a hot beverage.

The best part? This easy-to-make stock does more than just warm you on a cool day. 

The nutrients bone broth provides can:

• restore, heal, and protect gut health (especially in cases of leaky gut)
• enhance immunity
• support joints and bones
• stimulate healthy skin, hair, and nails
• encourage proper sleep
• help the liver detox
• manage weight and support certain diets such as the ketogenic diet

With all these benefits, are you ready to get simmering?

Try to make your own bone broth with these tips:

• Opt for organic beef, buffalo, or chicken bones with marrow (use them from meat you have roasted or ask your local butcher for options they may have in stock).
• Add a few bones to a slow cooker with ¼ cup of vinegar (white or apple cider), a heavy pinch of salt, and a variety of vegetables such as onions, garlic, mushrooms, carrots, and celery (if preferred). Cover with filtered water.
• Simmer in the slow cooker for 4-6 hours, skimming the fat off the top if desired. 

Use your broth immediately or store it in the refrigerator (up to one week) or freeze.

Keep in mind that there is no exact science to making bone broth. Experiment by adding different herbs such as rosemary and thyme, spices such as turmeric or ginger, produce such as greens and root vegetables, and even adaptogens such as astragalus, nettles or rhodiola.

Does making your own bone broth not sound like your thing?

That’s okay. There are numerous bone broth products available to use as a quick base for your vegetable soup, a marinade for protein, additions to side dishes or casseroles, or even just as an afternoon cup of comfort to sip on. Make sure to look for organic broths in BPA-free containers.

Whether making your own or purchasing premade, bone broth is both a nutritious and delicious way to enhance your health. Eight ounces daily for a few weeks can work to support such areas as your gut, immune system, sleep, and bones.  

REFERENCES:

https://www.canr.msu.edu/news/bone-broths-are-brimming-with-nutrients
https://www.farmersalmanac.com/10-benefits-bone-broth-25512

A crisp fall morning may call for a pumpkin spice coffee and a snowy winter afternoon can mean hot chocolate all around, but mindful hydration in cooler months should go beyond the occasional seasonal beverage.

Hydration is important all year long. Not only does it help your overall sense of wellbeing, but specific benefits include:

• washing out of waste
• transportation of more nutrients throughout the body
• flushing of kidneys and lymphs
• movement of blood through the cardiovascular system
• regulated elimination process with prevention of constipation
• supple skin for resistance to infection
• moist mucus membranes in the nose and mouth for less risk of sickness

Keep in mind that even though sweat may not be as apparent this time of year, hydration is just as important in cooler months as it is in hotter ones.

Ideally, daily hydration intake should be at least half of your body weight in ounces plus an additional 8 ounces for every 30 minutes of activity (such as a workout, walk, yoga session, etc.). 

This can include a variety of liquids, although filtered water and herbal tea are most optimal.

Here are five ways to properly hydrate in fall and winter, helping you to feel your best.

1. Hydrate first thing in the morning. As soon as the alarm clock goes off, enjoy a full glass of fresh water. This can help replenish the loss of liquids from sweating and detoxification that may have occurred during sleep.

2. Drink warm beverages. Opposite of the temperatures outside, cooler months beg for consumption of warmer liquids. Opt for herbal teas and coffee that bring cosy comfort to the body for an easy warm up.

3. Cook more broths and soups. Packed with nutrients as well as fluids, a cup of homemade bone broth or a bowl of your favourite soup can offer the body sustaining nourishment and hydration at the same time.

4. Keep popsicles on hand. Autumn and winter are cold and flu seasons, which makes hydration even more important. For when sickness hits, have herbal or electrolyte popsicles available in the freezer (particularly helpful for kids).

5. Eat water-based foods. Greens and apples in fall followed by citrus in winter are all examples of foods that provide hydration.

Although liquids can be enjoyed any time of the day, a few tips to keep in mind are:

• Drink most fluids outside of a meal; a small amount of liquid can be consumed with food, but not too much as it can dilute digestive acids and enzymes
• Reduce liquid intake 3 to 4 hours before bedtime if urination is disruptive during sleep
• Eliminate caffeinated beverages at least 6 to 11 hours prior to bedtime for less interrupted sleep

Hydration may seem like a simple concept – and in some ways it is – however, it is one that has a variety of positive effects on the body so conscious choices can make a big difference.

Are you thirsty yet?

REFERENCES:

https://www.sleep.org/how-much-caffeine-should-i-have/

https://frontlineerdallas.com/10-tips-for-staying-hydrated-during-fall

If you think fresh and nutrient-dense foods are only available in warmer months, think again. Winter is a wonderful time of year to take advantage of the abundance of delicious and nutritious foods. 

Whether it’s roasting root vegetables for fibre and antioxidants, simmering broths for bone health and weight loss, or slicing citrus for immunity and hydration, winter has plenty of foods to keep you warm and healthy.

So cosy up by the fireplace and enjoy what the season has to offer with some of the following flavorful, comforting, and nutrient-packed fare.

Root vegetables

Winter squashes, beets, turnips, kohlrabi, radishes, and parsnips are all excellent seasonal produce in cooler months. 

These starches are good sources of fibre, beta carotene, vitamin C, iron, potassium, and other nutrients which can help support:

• detoxification
• immunity
• heart health
• weight management
• proper digestion

Try including root vegetables in your winter diet by:

• roasting them with herbs
• adding them to smoothies (especially beets)
• including them in winter stews and soups
• combining them into risotto, rice, or pasta dishes

Enjoy the natural sweetness root vegetables have to offer and simultaneously reap the benefits for your health.

Bone broths

Winter can, at times, be filled with heavy meals that don’t necessarily support goals of weight management and healthy eating. Broths can help offset those rich feasts while still satisfying and comforting your body.

Bone broths, made from animal proteins and bones, can boast high vitamin and mineral content inclusive of collagen (which transforms into amino acids), iron, vitamin A, vitamin K, selenium, zinc, and manganese.

These flavorful broths can help:

• strengthen bones
• reduce inflammation in joints and the gut
• encourage proper sleep
• support hair, nails, and skin

They can be enjoyed as a light meal, as a foundation for soup or stew, or even just sipped as a warm beverage.

To make one quart of broth, add 2-3 large chunks of beef or buffalo bone (or animal bone of your choice) to a slow cooker with 1/4 cup vinegar (white or apple cider), and a hefty pinch of salt. If desired, add herbs, onions, garlic, and/or vegetables. Fill the remainder of the slow cooker with water and simmer for 4-6 hours.

For a non-animal protein broth, check out Rebecca Katz’s Magic Mineral Broth™ recipe.

Citrus

Winter can bring with it its fair share of colds and flu, which is why citrus is such a treasure this time of year.

These fruits ripen to their sweetest during cooler months in North America, making them both an excellent source of nutrients and antioxidants and a bright way to liven up your diet.

Grapefruits, oranges, lemons, tangerines, and kumquats offer high levels of vitamin C, fibre, and antioxidants that can:

• enhance immunity
• reduce inflammation
• help balance mood (particularly helpful in winter months)
• protect the brain
• support heart health

Add them to your diet:

• as a snack
• on top of salads
• in smoothies or juices
• as a fresh-squeezed juice
• as dessert

Just remember that moderation is key as these fruits do contain natural sugars and elevated acid levels.

As you can see, winter doesn’t have to be filled with heavy meals that help put on weight rather than manage it. By including root vegetables, broths, and citrus, you can increase your nutrient content while still enjoying full flavour and comfort.

REFERENCES:

https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
https://www.onegreenplanet.org/natural-health/citrus-winter-fruits-benefits/

Winter is a time of hibernation in nature. For humans, this can make shopping for fresh produce feel stark and desolate.

If you find yourself missing the sweet strawberries and ripe tomatoes of summer, don’t fret. Winter offers an abundance of nutrient-dense foods that can take your season from drab and boring to delicious and nutritious.

Here are ten ways to liven up your diet with vitamins, antioxidants, flavonoids, minerals, fibre, and more.

1. Cacao hot chocolate. Swap traditional high-sugar hot chocolate to one made from cacao nibs or dark chocolate with at least 75% cacao. Enjoy the methylxanthine benefits of this superfood such as balanced mood and healthy lung function.

2. Bone broth with mushrooms, onion, and garlic. Keep the bones from the chicken you roasted or the steak you broiled and simmer them for 4-6 hours in water with a variety of mushrooms, sliced onions, and chopped garlic along with any other desired vegetables and/or herbs. Use the broth as a foundation for soups and stews or enjoy as a warm beverage. Your immune system will thank you.

3. Matcha morning waffles. Add a little excitement to your weekend brunch by including matcha powder in your waffle or pancake mix. These powerful antioxidants are great for everything from your skin to your heart.

4. Stew with lentils or beans. A good winter stew is welcoming after a cool day outside. Add lentils or beans to increase fibre intake and receive valuable vitamins such as zinc, iron, and magnesium.

5. Winter greens smoothie. Support the liver and calm inflammation by adding dandelion greens, kale, collard greens, Swiss chard, or mustard greens to smoothies, soups, sauces, or stews.

6. Pomegranates. These juicy fruit seeds are chock full of polyphenols and antioxidants that are known to promote healthy fertility, immunity, the heart, and even oral health. Add them to salads or snack on them for a tart and energizing way to excite the palate.

7. Adaptogen tea. A piping cup of tea is an excellent way to warm up during cooler months, and one made from adaptogen herbs can help manage stress at the same time. Try holy basil (also known as tulsi), moringa, nettles, or a combination of adaptogens.

8. Freshly squeezed juice. Forgo juice from concentrate and opt for squeezing your own.  Grapefruit, oranges, tangerines, and lemons are all ripest in winter and can make for a refreshing and powerful cup of vitamin C, potassium, and fibre. For the greatest effect, make sure the pulp is included.

9. Roasted root vegetables. Squash, parsnips, beets, carrots, and rutabagas are all fibre- and antioxidant-filled winter vegetables that can be roasted and enjoyed on their own or added to everything from soups and stews to sauces and smoothies. 

10. Fermented foods. Promote good gut health throughout the season with fermented foods such as sauerkraut, kimchi, miso, kefir, and kombucha. These foods store easily in the winter months and can balance the gut’s microflora to support immunity when colds and flu are on the rise.

Are you ready to invigorate your winter diet with flavour and nutrients? Take these ideas as inspiration to explore what the season has to offer and try new foods as you reap the health benefits.

REFERENCES:

https://slowfoodusa.org/winter-eating-in-your-region/

https://extension.psu.edu/eating-seasonally-and-locally-in-the-winter

Did you know the more connected we are with nature (like that of nature therapy), the healthier we may be? 

Considering the great outdoors can do everything from nourish our bodies to boost our mood, it may be time to develop a deeper relationship with it in order to gain as many benefits as we can.

One way to do this is by seasonal living, in which aspects of our lives such as diet, movement, sleep, and activities are adapted to the specific time of year. Taking cues from light, the weather, plants, and animals, we can learn to live respectfully and in sync with the cycles of Mother Earth.

Doing this can take conscious effort yet creating a purposeful transition from season to season can be an easy and enjoyable approach.

First: Listen to your body

When temperatures change and the outside world begins to look different, we may experience signs pointing to what the body intrinsically needs.

Such seasonal transition cues can be:

• food cravings (such as fresh, crunchy greens in spring and warm root vegetables in fall)
• energy shifts (outward energy in spring/summer and inward energy in fall/winter)
• change of hobbies/interests based on weather and daylight
• the need for more or less sleep
• an overall sense of wanting change (like wanting to simplify or yearning to read more)

In addition, simply not feeling well in certain seasons (like having low energy, mood issues, and an overall sense of un-wellness) can be due to the lack of nourishment required for the specific season. 

Listen closely to what your body desires and adapt diet, sleep, and routine to nurture its needs.

Next: Choose how you’ll tangibly transition

More than switching out your wardrobe or ordering a certain flavour of coffee, a distinct transition from season to season can bring closure to one way of living and open the door for another.

Ideas for this transition are:

• a diet reset or fasting to provide the digestive system rest and recovery
• taking a break from social media, news, and other online outlets to make space for reflection on the past season and goal setting for the new one
• mindful transitional movement such as yoga, stretching and walking
• focus on liquid intake for proper hydration

Transition periods can be what you choose, from one to three days to a week or longer. 

Then: Live seasonally

Once a transition takes place, revel in the joy of the new season.

What you eat, how you move, when you sleep, and where you go can all be influenced by nature for optimal health.

For conscious seasonal living, try:

• cooking based on outdoor temperatures (cooling foods in spring and summer and warming foods in fall and winter) with a focus on in-season produce
• movement inspired by temperatures, daylight, and natural surroundings (such as running in spring, kayaking in summer, hiking in fall, and snowshoeing in winter)
• adjusting sleep patterns (more in winter for rest and recovery and less in summer for movement and harvest)
• dwelling in environments that fit the season (eating outdoors in summer or working from a cosy coffee shop in fall)

Even though we can access much of what we desire all year long and can choose to live the exact same way day to day, seasonal change can provide us with a variety of different nutrients, movements, and ways of living to enhance life.

Think about how you can gently evolve your daily routine to honour the season today.

References:
https://www.seasonsofchange.com/seasons-of-change
 

In addition to the beautiful change of nature’s colours, the crisp feel of an autumn morning, and the cosiness of the early evening twilight, for many, falling in love with fall includes enjoying the rich, nutrient-dense foods that fill our plates.

And for good reason. Even though today’s world offers the ease and accessibility of consuming any type of food any time of year (think berries in winter or asparagus in fall), the earth was not designed to have the same availability all year long.

For thousands of years, our ancestors lived seasonally, knowing it was a necessity to survive.  The functionality of what was consumed during each time of year was essential to life – much different than our modern world, in which we don’t have to live as carefully.

However, fall is a time of year that inspires reconnection with the earth and the harvest it has to offer. With intention and mindfulness, you can enjoy the transition and learn to live seasonally.

Resetting

During autumn, nature begins to slow. Daylight lessens, temperatures drop, and leaves fall, making way for reflection and awareness. This makes it an encouraging time to reset, particularly when it comes to diet.

Cleansing the body of built-up toxins and old cells, providing the digestive system with a rest, and creating fresh seasonal eating goals are all distinct ways to regroup with the new season.

For example, such options are:

• Intermittent fasting – restricted eating within an 8-hour period
• Consecutive fasting – fasting for an extended period of time
• Elimination diet – eliminating food sensitivity triggers such as sugar, dairy, and/or gluten
• Modified diet – consuming only designated foods such as organic and/or non-processed fruits, vegetables, whole grains, healthy fats, and lean proteins
• Proper hydration – providing the body proper fluid for cooler months

A reset can be as simple or intense as you’d like, lasting one to three days, a week, or even longer (oversight from a health care practitioner is advised for substantial diet changes such as fasting) – just remember to be prepared before you start.

Organize your reset with:

• a detailed plan of what you will eat and when
• a pantry of stocked items needed
• appropriate cooking instruments
• encouragement from your family, friends, a nutritional counsellor, a health care provider, or an online support group

Nourish

Once the work has been done to start anew, it’s essential to move forward with proper nourishment and fall boasts a plethora of ways to do that.

First, transition from cooling summer foods to warm fall foods. Swap the raw and uncooked for:

• roasted vegetables
• baked fruit
• cooked lean proteins
• homemade broths
• warm soups and stews
• hot teas and coffees

Second, look to nature’s bounty (available at many local farmers’ markets or grocery stores with seasonal produce) for what foods to cook such as:

• root vegetables (sweet potatoes, carrots, turnips, rutabaga, and beets)
• squash (butternut, acorn, red kuri, spaghetti, and delicata)
• pumpkin
• kale
• arugula
• apples
• pears
• pomegranates
• cranberries
• figs
• Brussel sprouts
• cauliflower

Lastly, take time to cook favourite fall recipes and try new ones. Slowly chew and savour your meals, and if preferred, share dishes made with love and nutrients with others.

Pumpkin-flavoured anything can be fun when the mercury dips but the season has much more to offer than what we add to our coffees (although that’s an enjoyable part of it, too). 

Consider how you will reset your system and then nourish it properly for a fruitful and healthy autumn.   

References:
https://shawellnessclinic.com/en/shamagazine/the-seasonal-foods-you-should-be-eating-this-autumn/
https://platefulnutrition.co/5-tips-for-transitioning-into-fall/

Many of us already know that organic whole foods are highly nutritious with little to none of the additives and preservatives that can be found in some of the processed foods lining our supermarket shelves. Yet many also believe that sourcing good quality produce involves specialist suppliers or higher price tags. Yet there’s another option for anyone looking to introduce more whole foods into their diet; why not have a go at “growing your own” at home?

There’s something special about growing your own fruits and vegetables. From planting the seeds and seeing the first tiny shoots appear, to watching your plants grow and mature…then of course, the excitement of picking your own crops and getting to eat the fruits and vegetables of your labour.

Easier than you think…

Here’s the great thing…you don’t necessarily need to have a vegetable patch or even a garden! You can easily grow your own using window boxes and pots on a balcony or in a tiny paved backyard.¹ If you already have a garden, but don’t think you have space for a dedicated vegetable plot, use containers or hanging baskets instead or try growing vegetables in between flowers and other plants.

From a nutritional point of view, you’ll also have the extra satisfaction of knowing that not only are you getting essential nutrients from a natural source – but that you nurtured them yourself, bringing them from the earth to your table with your own two hands!

To help you get started, here are some ideas for simple and nutritionally beneficial foods to grow at home. All of these can be grown from seed or, if you’d prefer, you can buy small plug plants ready to grow on at a garden centre or nursery.

Tomatoes

One of the key benefits of growing tomatoes is that they’re very versatile. You can eat them freshly picked in salads, grill them on toast for breakfast, bake them or use them as an ingredient in many dishes.

They are nutritionally rich in vitamins A, C and E, plus they’re an excellent source of the antioxidant lycopene, which gives most tomatoes their classic red hue.² They’re also easy to grow in pots, tubs, grow-bags and even hanging baskets, where the fruit will tumble down the sides. The smaller varieties of cherry tomatoes are particularly good for growing in hanging baskets.

Salad leaves

Salad leaves, such as lettuce, spinach, cress or endive are also easy to grow, and in fact make a great partner for tomatoes; they can grow between other plants as long as enough light can get through to them. Salad leaves grow well in window boxes or any small containers, and don’t take up too much space.

Picked and eaten fresh, these seemingly light leaves are packed with vitamins and minerals.³ For example, cress is a good source of vitamin C, whereas young spinach leaves and endive are rich in folate and iron – 90g serving of spinach and endive provides approximately 130mcg of folate.⁴

Courgettes

Although courgettes take up a bit more room, they’re easy to grow and can be prolific fruiters – plus they are incredibly versatile, nutritional powerhouses.⁵

They’re a good source of potassium and vitamin C. In fact, a 100g serving of lightly cooked courgettes can provide approximately half of your recommended daily vitamin C intake!⁶

Bake them, sauté them stuff them… they’re a useful ingredient in a variety of dishes – plus if you’ve grown your own tomatoes too, you’re on your way to a delicious ratatouille!

Carrots

Root vegetables, such as carrots, are a good staple vegetable⁷ to include in your diet and are even sweeter and tastier when grown organically at home. Although traditionally grown in the ground, it’s possible to successfully grow “short-root” varieties in pots. Alternatively, some people grow carrots in tall thin pots or even drainpipe tubes!

Their distinctive orange colour comes from the antioxidant beta carotene. Raw, sliced or chopped, boiled, steamed or added to casseroles, soups or stews – carrots are versatile, and will preserve their nutrients very well however prepared.

Strawberries

A favourite for children and adults alike, strawberries are versatile in that they can be grown in a garden, tub or even a hanging basket. It’s possible to buy specially designed strawberry planters, with holes or pockets for the plants to grow out of and the fruits to cascade down the sides.

Freshly picked juicy strawberries are a real treat, and even better when you’ve  picked your own crop – growers often remark that they can ‘taste the sunshine’ in their own strawberries. Rich in potassium, folate and vitamin C, strawberries are one of the tastiest and most indulgent ways to supply yourself with key nutrients.⁸

Taking things further

These are just a few easy ideas to start with, but if you get the gardening bug why not broaden your horizons? You can invest in growbags or convert an area of your garden into a designated plot. If you’re lacking space and want to investigate further growing opportunities, look for a local allotment near you where you could rent a plot, or find out if there are any community gardening schemes in your area.

Finally, remember that a golden rule in nutrition is the more variation the better, so why not look into diversifying and expanding your harvest as you become more confident? Growing different produce can also help you discover new recipes, as you seek to make the most of your newfound bounty!

There’s no doubt that growing your own whole foods can be nutritionally beneficial, but it can be so much more. Cultivating your own little patch of soil and connecting with nature to “create” food of your own can be emotionally satisfying.

Easy to start, infinitely rewarding to master, why don’t you give it a go? Next stop: self-sufficiency!

1. https://www.rd.com/home/gardening/window-box-ideas/ [↩]
2. https://www.medicalnewstoday.com/articles/273031.php [↩]
3. https://www.health.harvard.edu/staying-healthy/salad-greens-getting-the-most-bang-for-the-bite [↩]
4. https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid#4.-Leafy-greens [↩]
5. https://www.stylecraze.com/articles/benefits-of-zucchini-for-skin-hair-and-health/#gref [↩]
6. https://www.healthline.com/nutrition/zucchini-benefits [↩]
7. https://www.rd.com/health/wellness/benefits-of-carrots/ [↩]
8. https://www.healthline.com/nutrition/foods/strawberries [↩]

Small, shiny, tasty – and good for you too, no wonder cherries are a firm favourite for so many.

In fact, cherries are beloved in countries around the world, with National Cherry Day¹ in the UK, and whole festivals dedicated to them in the USA. We just can’t seem to get enough of this small red fruit and its firm texture and delicious sweetness or tartness (depending on your preference).

Not only this; cherries have been used medicinally for many years due to the perceived health punch they can provide as they are packed with nutrients, vitamins and minerals.

The Science of Cherries

The deep red pigmented flesh of the fruit contains polyphenolic flavonoid compounds known as anthocyanin glycosides. Anthocyanins are the red, purple or blue pigments that are found in many fruits and vegetables. The anthocyanins are largely concentrated in the skin and are known to provide a number of powerful antioxidant properties.

Some recent studies have looked at this quite closely; researchers focusing on Montmorency cherries have discovered a number of potential benefits associated with tart juice concentrate from this particular type².

Suggested benefit: exercise recovery

Cyclists who are preparing for a race day may find a new kind of sports drink – tart cherry juice – beneficial to help with their post-exercise recovery. A study found Montmorency cherry juice helped to accelerate recovery, maintain muscle function³ and reduce certain markers of exercise-induced inflammation among a group of cyclists competing in a simulated road race.

16 well-trained male cyclists who were divided into two groups. One group consumed Montmorency tart cherry juice, while the other group were given a placebo drink that contained an equal amount of carbohydrates. Researchers found the cyclists in the Montmorency tart cherry group maintained muscle function and experienced a reduction in certain inflammatory responses, compared to those consuming the placebo drink.

Interestingly, the tart cherry juice also appeared to maintain exercise efficiency, reducing the amount of oxygen muscles needed to do work. The juice group’s maximum oxygen consumption values were lower after 24 hours, compared to the placebo group.

Suggested benefit: improved sleep

Research suggests having a daily ritual of drinking tart cherry juice in the morning and evening may help you to sleep better at night⁴. Montmorency tart cherries are a natural source of melatonin, a hormone that helps regulate the sleep-wake cycle.

Researchers found drinking Montmorency tart cherry juice twice a day for two weeks helped to increase sleep duration by nearly 90 minutes among older adults with insomnia.

Those that drank tart cherry juice twice a day were able to sleep in a controlled setting more than an hour longer each night (on average 84 minutes).

The research suggests that cherry concentrate could even be beneficial for those that have difficulty sleeping such as people affected by insomnia, shift work or jet lag.

Suggested benefit: gout relief  

Researchers have found⁵ that after drinking Montmorency cherry juice concentrate, uric acid levels in the bodies of an experimental sample group reduced significantly, in just a few hours. This is of potential interest, as high levels of uric acid can lead to gout. Not particularly glamourous, perhaps, but yet another demonstration of the wide variety of ways in which a simple cherry may help support our bodies’ functions.

Small…but packing a punch

Those are just some of the more recent findings on the potential for this small yet powerful stone fruit.  With no sign that their popularity will fade anytime soon, it looks like there’s even more reason to add them to your diet – and perhaps next time you enjoy a sweet dessert with a cherry on top, you needn’t feel quite so guilty…

1. https://www.gov.uk/government/news/pip-pip-hooray-its-national-cherry-day [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872786/ [↩]
3. https://www.northumbria.ac.uk/research/research-impact-at-northumbria/economic-impact/studies-on-cherry-juice-unravel-a-multitude-of-health-benefits/ [↩]
4. https://blog.euromonitor.com/cherries-more-than-just-antioxidants/ [↩]
5. https://www.eurekalert.org/pub_releases/2018-08/wsc-ner080618.php [↩]