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Writer's pictureEmi

[Nutrition] 3 Tips for an healthy autumn 🍁

Updated: Jan 10, 2022

Autumn, without any doubt, is one of the most gorgeous seasons! but I don’t know about you, I found the last couple of days, difficult to stay motivated, as the days get shorter and the weather gets colder.

To stay healthy through this season, there are some things to consider;


1. Take some supplements ☀️


Take some supplements like vitamin D. By being less exposed to the sunlight (where we get most of it during spring and summer), vitamin D is necessary for regulating blood pressure, our mood, and preventing infections.

Another way to lift up your mood from the moment you wake up is the wake-up lights. A friend of mine told me about it; it does help to start your day the natural way by slowly increasing the level of light in your bedroom.

The slow build-up of light tells your body to reduce the production of sleep hormones (such as melatonin) and increase wakeful hormones (like cortisol).


2. Take some time for yourself 🧘🏻‍♀️


It’s cocooning time!

Enjoy some activities at home like reading a book (I have a list of must-read about self-improvement you can check), some slow practice like mediation and yoga to release the stress. How about a nice bubble bath with candles, a hot chocolate in front of a movie, or calling a friend? Mine is going for a long walk, listening to my favorite playlist to take some fresh air and a break from work.

Find something you enjoy doing for yourself and it will lift up your mood.


3. Eat healthy 🌶🍠


It is officially soup season!

Autumn means new vegetables and fruits available; Pumpkin, cauliflower, broccoli, mushrooms, leeks, clementines, apples and so much more! Warm and comforting food is all we need but in order to stay healthy, prefer super satisfying and nutritious seasonal dishes.

Here are super simple, delicious soup recipes:

Broccoli soup with grilled kale




📍1 Broccoli (Steam for 25min) and then put it in a mixer

📍Add Almond milk (I do half milk, half bowled water, and the soup is warm)

📍Add 2tbs Nutritional yeast

📍Add Ginger (optional, the taste is strong!)

📍Add Cayenne pepper and Black pepper and mix

📍Grilled kale 🥬 (15min in the oven, kale mixed with olive oil)


Butternut with cayenne pepper



📍Butternut (grilled in the oven for 35min with olive oil, cayenne pepper, black pepper)

📍Keep some pieces of Butternut on the side

📍Add the rest of Butternut in a mixer

📍Add Almond milk ( I do half milk, half bowled water to mix, and the soup is warm)

📍Add 2tbs Nutritional yeast and Mix

📍Add Chia seeds

Cauliflower with Nutrinional yeast




📍1 Cauliflower (Steam for 30min) and then put it in a mixer

📍Keep some pieces of Cauliflower on the side

📍Add Almond milk (I do half milk, half bowled water, and the soup is warm)

📍Add 2tbs Nutritional yeast

📍Add Cayenne pepper and Black pepper and mix

📍Add Chia seeds


" Notice that autumn is more the season of the soul than of nature.” – Friedrich Nietzsche


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