Autumn & Winter

Autumn & Winter

The colder months are approaching which is lovely. I love seeing the seasons change and the weather is beautiful in Autumn & Winter. 

As we are entering the colder months it is important for our health that we take care of ourselves both on the inside and out. This means that we have to give our bodies lots of nutrition and our minds the time to cope and relax.

The mind is as important as the body itself. Find something that makes you happy and relaxed, I personally do a little yoga, a run throw the Autumn leaves, but if you find comfort in reading a book or taking a long bath with epsom Salt or something completely different – then do it. Treat yourself and do something that makes you happy.

Giving love and sharing happiness with others is the key to a good life but doing something for ourselves whether it being enjoying a soothing cup of tea, lighting an aromatic candle and reading a good book or making a beautiful meal without toxins is so important for our health. 

We cannot give love to others without giving it to ourselves first. And for that to happen we have to stay healthy and strong. 

Many clients ask me what I think about vitamins. Proper amount of nutrients would be easier if you could just eat a pill. Supplements are good and I take them too, but they can't replace healthy whole foods and are not meant to. When you eat whole foods they provide you with more nutrients and fibers than supplements in a more balanced way.

Here’s a list of vitamins that are essential to think about during the colder months and where to find them. 

Vitamin A helps with your immune system as is strengthens it. 

Good sources of vitamin A are egg yolks, fatty fish, carrots, tomatoes, green leafy vegetables, mangos. Sea buckthorn, apricots and apricot kernels are major contributors of vitamin A and you can easily incorporate them in your diet. 


Apricot kernels 


Vitamin C acts as an antioxidant which means it protects the body against disease. Vitamin C does not prevent colds as many believe but it will reduce the length and symptoms severely. 

Good sources to vitamin C are fruits as citrus, kiwi and cranberries and green vegetables like broccoli, cabbage and beans. Cherries, Goji berries and pomegranate from NP Cares, are great to have in your bag and you can eat them as snacks on to go, or when the sweet tooth is taking over. 




Vitamin D is needed to absorb calcium and phosphate from our diet and is important for healthy bones, teeth and muscles. 

Good source of vitamin D are oily fish as salmon, sardines, eggs and of course the sun. You could also to take a fish oil supplement which are full of vitamin D and omega-3 fatty acid. I recommend the supplements from Nordic Naturals as they use raw materials, practice CSR (Corporate Social Responsibility) and are keeping an eye out for our environment. 

Vitamin E as vitamin C, acts as an antioxidant protecting the cell membranes from damage, and is also said to protect against some cancers and heart disease.

Good sources of vitamin E are nuts and oils, green leafy vegetables (broccoli, spinach and cabbage). Kalechips, peanutbutter and quinoa are great options if you want to pump up the amount of vitamin E in your diet. 

Kale chips 



The idea that you can get all your nutrients from food is fine in theory, but virtually impossible in practice.

Start with small steps and app up.

Our soil and the environmental toxins can cause nutrient deficiencies. There is evidence that consuming nutrients from food is more beneficial than supplements, which is why you should focus on a nutrient rich diet first. However, it’s rarely enough and therefore you can start with eating whole foods and then get an appointment with me or another health practioner about which supplements you can take.

It’s the combination of nutrients from whole organic foods and good quality supplements working together that keeps us healthy.

Let me help you with your eating habits and supplements. How do you stay healthy in this Autumn & Winter?

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