As Autumn gets into full swing, just like the clothes that we wear change so should the food that we eat! As foods change with the season it reflects the needs for our bodies and what we should eat to help keep us fit and well, which is imperative currently. Eating a salad in winter is like the equivalent of “wearing a bikini when the temperatures are cold.”

We need to adapt our diet to the seasons as it is crucial for our health and wellbeing, both physically and mentally. I want you to feel energised throughout the day and avoid getting sick this winter!

As the dark nights are approaching, we can sometimes find the transition to the shorter, busier days of Autumn can be a challenge.

To help ease this transition I have put together 8 Autumn/Winter Wellness Tips to get you ready for the colder months and keep your mental (and physical!) health in check.

1) Boost your immune system!

70% of it is within our gut so it is important to look after our Microbiome…. (you will hear me talking a lot about this) essentially it is like the engine in your car, we are, after all, a vehicle! You can do this by drinking plenty of water, washing your hands often to prevent sickness, and eating nutritious foods (more on that a bit later).

Also, I would recommend a Vitamin C supplement along with a good quality multi-strain probiotic. I recommend either Just for Tummies or Optibac – just ask me if you need any advice.

Another essential vitamin is Vitamin D as we get most of this from the sun, our intake decreases when the weather is colder since we spend most of our time inside during the autumn/winter seasons. If you find you are not getting outside much, a Vitamin D supplement can boost your mood and immune system!

Have a look at the details of my 21-day purify programme there is a great video about the microbiome and the importance of it, along with webinars every 2 weeks if you are interested in watching. Just get in touch for the details or follow me on Facebook to find out more.


2) Take some time to yourself.

Autumn and winter are Mother Earth’s way of telling us to slow down. It is natural to want to snuggle down and hibernate…just like animals. If it floats your boat start a journal or track your moods to get more in touch with how your feeling. Take this time to nurture yourself. Reading a good book or binge-watching a good series on Netflix or the TV whilst sitting by the fire on a chilly winter night is a winner!

Be mindful though that you do not get stuck to the sofa …make sure you do shower and change your clothes!

3) Buy seasonal foods.

There are some great choices of seasonal vegetables that are out there and taste delicious. Jazz up the way of cooking them too. Stir-frying in coconut oil, roasting with herbs and spices, soups, spiralizing is another great way of seeing food a bit differently. We all get stuck in a rut from time to time so be adventurous.

It is important that where you can eat seasonally and locally. That is a good rule of thumb to live by. The following is just a small taste of what is in season now and that can be a part of our diet:

  • Root vegetables: Beetroot, broccoli, cabbage, carrots, swede, turnip, kale, butternut squash, carrots, pumpkin and sweet potato
  • Whole grains: brown rice, quinoa, oats, and millet
  • Legumes: beans, chickpeas, lentils, soybeans.
  • Green vegetables: broccoli, spinach, kale, celery, rocket, and artichokes, dark leafy greens
  • Fruit: apples, pomegranates, citrus fruits, and pears
  • Fish: sea bass, cod, sole and haddock
  • Herbs: ginger, turmeric, cinnamon, rosemary, thyme, basil and dill.

I am not actually sure if a Pumpkin Spice Lattes count, but it does taste nice! 😉.

Bone broth is another great way of getting nutrients inside you – have a look at my videos for both the traditional bone broth and a plant-based version too!!

4) Stay active!

It can be easy to just sit around all the time, and it’s natural to want to hibernate and stay in all snuggly watching Netflix (as mentioned in point 2). However, it is important to get in some movement throughout the day and get those steps up! Even raking leaves or digging in the garden counts! Its also good for your bowel movements too 😊 as it gets everything moving.

5) Do some “spring cleaning” in the Autumn.

Clean out your closet, organize that spare room, and rid yourself of things you do not need. Charity places are in desperate need of all sorts of clothes and furniture. Plus, do not forget to get a colonic! Its good to clear the clutter and feel fresh and organised which leads me nicely on to my next point

6) Keep a schedule.

When we hit those cold months, it can seem to drag on and push us into isolation. Especially at this moment in time with so much going on. Attempt to stay on track by scheduling time in your day to do things you like to do. Make some plans for the cold months as in the winter, we tend to hibernate if we do not have things to keep us busy. So, book treats for yourself whether that’s a massage or getting a round of golf in or a trip out somewhere, it’s good to have a goal in the diary.

7) Listen to your body

The autumn and winter can cause weight gain, as the shorter days can cause low mood, and the flu season can cause sickness especially with the current climate! Please listen to your body and give it what it needs, and do not beat yourself up! Try reframing negative thoughts into positive ones. Just remember nothing is forever… everything changes and nothing stays the same…

8) Get yourself ready for Daylight Saving Time.

Yep, when the clocks go back the dark nights draw in, so where you can go to bed earlier. Longer periods of darkness = longer periods of sleep! Also, whilst most devices change their times automatically, don’t forget to change any manual clocks (like an alarm clock!) or your clock in your car!

To help you along here are a few recipe ideas.


Start with a nourishing and warming porridge made with pre-soaked oats, plant-based milk, grated apple, ginger and cinnamon and some nuts and seeds of your choice.


Combine some sort of grain with root vegetables, legumes and a side of green vegetables to make a macro bowl.



Prepare a warm soup with vegetables and legumes or grains.

Or steam or bake a fish of your choice with a side of vegetables.

Steamed fish


In between snacks:

  • Turmeric latte
  • Warming herbal teas
  • Nuts and seeds
  • Energy balls
  • Granola bars


Tip: You can switch up your meals by having grains in the evening and a lighter lunch consisting of a soup or warm salad. It’s up to you to decide how you want to distribute your meals.

Look after yourself, there is only one you! Complete Health Clinic #colonicsqueen #Manchester