Seasonal Rhythms: An Autumn Diet & Lifestyle Guide
Autumn has arrived in the northern hemisphere… leaves are beginning to change color and the air feels cool and crisp. The intense and busy energy of summer has begun to slow down as we take time to enjoy the year’s growth and harvest.
Naturopathic medicine honors autumn as a season of maturation and fullness — a time to build and store nourishment in preparation for the coming colder months.
Here’s how you can nourish and adapt during the new season…
Elements & Qualities
Equinox… a moment of equal balance between day and night. Autumn marks the start of our journey back towards peak Yin and the longest night.
The fire element of summer has cooled and softened.
As the air element surges, incorporate hats and layers to warm and protect the body against cold, dry winds — especially watching out for ears and toes!
Signs of Imbalance
low energy
gas & bloating
constipation
dry skin
dry lips
flaking scalp
anxiety
loss of appetite
Autumn Habits & Lifestyle
self-massage — use a moderate and nourishing oil like hemp, almond, or sunflower. Add grounding essential oils like basil, cedar, and rosemary.
routine — aim for regular mealtimes and avoid skipping meals or fasting unless medically necessary. Embrace the season of building and nourishing.
movement — enjoy moderate weekly and light daily movement for building muscle, balance, and flexibility
keep warm — stay covered especially in cold sharp winds… use hats, gloves and scarves, and wear socks or slippers around the house.
vitamin N — spend plenty of time in nature! Enjoy the changing landscape, colors, and indulge in an evening bonfire with friends if you can :)
Schedules start to settle as kids go back to school and the vacation season comes to a close… Invite more grounding, rhythm, and routine into your fall lifestyle to avoid burnout from prolonged erratic schedules.
Autumn Diet Guide
A healthy fall diet incorporates lean protein, whole grains, and lots of cooked vegetables that are naturally found in the garden this time of year — think root veggies, squash, and hearty greens.
In order to balance the cold, windy, quick, and dry elements of the season favor warm foods and drinks and incorporate moisture — reducing dry foods like crackers, crisps.
favor
cooked foods
warm spices
slightly sweet
bitter & astringent (early)
salty & sour (late)
reduce
dry, crisp, crunchy
cold raw veggies
carbonated beverages
excessive caffeine
Produce In-Season
carrots
turnips
parsnips
broccoli
kale
spinach
collard greens
squash & pumpkins
apples
pears
figs
cranberries
raisins
cardamom
clove
cinnamon
Aim for regular mealtimes each day and when in doubt, fall back on an easy one-pot veggie soup — rich with fiber and plant-based proteins.
One of my favorite fall breakfasts is a warm cinnamon oatmeal with slow cooked apples, nuts, cranberries, and topped with cacao nibs.
Cozy Morning Cacao Recipe
I LOVE this warm cozy morning cacao drink :)
Cacao is rich in nutrients like magnesium and theobromine which bring a steady and uplifted feeling without the caffeine buzz and crash.
This also makes a great base for other drinks — feel free to get creative and add mushroom powder, ashwagandha, MCT oil, shilajit, etc.
Let me know if you have other ideas!
Ingredients
¼ cup soaked marcona almonds
10 oz. hot water
2 tbsp. pure cacao powder
¼ tsp. pure vanilla extract
honey or maple syrup to taste
cinnamon
cardamom
clove
nutmeg
Directions
Add the water and almonds to a wide-mouth mug
Blend until smooth and creamy using an immersion blender
Add the cacao, sweetener, vanilla, and spices to taste
Blend and enjoy while warm ~
are you ready for a healthy rhythm this fall?
Seasonal transitions are one of the most powerful times to set new health intentions. If you’re looking for a fresh perspective this season — I’d love to support you.
