AUTUMN: tips for seasonal eating & self-care
Article by Maddy Trueman | Image via pinterest
As days spent soaking in the sun by the ocean start to come to an end and the cooler knits come out, we welcome autumn with open arms. Autumn is the season of connection - a season of slowing down, going inward and creating abundance. As the weather starts to chill it is important for us to also relax and reset, embracing the pace of this slower season. Consider incorporating these eating and self-care rituals over the coming months.
eating rituals for autumn:
The best way to support your body as the season changes is to adopt seasonal eating practices. Seasonal eating is beneficial to your health, the environment and your wallet. In the cooler months we actually start to see produce high in vitamin C come in the picture, the earth and our bodies way of equipping us with extra immunity as the temperature changes.
Autumn brings an abundance of beautiful produce and if you have the chance to shop locally that will produce an even greater benefit to your health. You can find most of these varieties at your local farmer’s market, depending on what region you are in:
Fruits: avocado, blackberries, banana, cumquat, custard apple, feijoa, figs, grapefruit, grapes, guava, kiwi fruit, lemons, lemonade fruit, lime, mandarin, orange, papaya, passionfruit, pear, persimmon, plum, pomegranate, quince, raspberries, rhubarb, strawberries, tamarillo
Vegetables: artichoke, asian green varieties, avocado, beetroot, broccoli, brussel sprouts, cabbage, corn, cucumber, daikon, eggplant, fennel, leek, lettuce, mushrooms, onion, parsnip, potato, pumpkin, shallot, silverbeet, spinach, spring onion, squash, sweet potato, tomato, turnip, zucchini
As the temperature is dropping it is important that we start to cosy up and cook warmer meals. For breakfast, consider slow cooked grains, porridges and crumbles. For lunch and dinners, think soups, stews, chillis, risottos, curries and even roast vegetable buddha bowls. Experiment with seasonal herbs and spices to add flavour and extra nourishment to your meals. Swap smoothies and iced drinks for warming tonics and cups of herbal tea.
self care rituals in autumn:
Yoga nidra- decreasing stress levels is especially important in the cooler months to help protect our immunity. One of my favourite ways to embrace the pace of this slower season is to incorporate more mindfulness in to each day. You only need to spare 5 - 20 minutes in the morning or evening and there are many free resources, via apps or the internet, to help guide you in your practice, more practices coming here soon.
Salt baths - Adding epsom salts or magnesium to your bath can help relieve muscle tension, rejuvenate your skin, improve your sleep and rest your mind. Consider making a deeper, evening wind-down ritual out of this, light a candle, read a book or even focus on some deep cyclical breathing for the duration of your bath.
Dry body brushing - a wonderful daily practice to recommit to in the cooler months. Dry brushing is an ayurvedic ritual that involves brushing your entire body with a special bristled tool. This ritual encourages circulation and lymphatic draining in the body. Consistent practice will leave your skin soft and your body energised.
Daily movement - It is important to still keep up with our movement practices, even when going outside may not sound as enticing as it once was. Autumn is the perfect time to look at new, slower movement practices - such as yoga, tai chi, pilates, hiking and walking. If there is a forest or national park close to you, consider the traditional Japanese ritual of forest bathing. Forest bathing involves moving at a slow pace in nature, without any outside stimulation (headphones), tuning in and listening to nature. This practice has been shown to improve stress levels and encourage mindfulness.