Martina's Blog > Nutrition > Feed into Fall

Feed into Fall

Boots, scattered leaves, schoolbooks, sweaters, and pumpkin spiced everything - these are just a few signs that summer has slipped away, and the crisp Fall season has crept up on us. However, nature (and our wardrobe) is not the only thing indicating this change. Fall is a transition season, and one of change that is reflected beyond the colourful bouquet of leaves. Balancing our own body with nature helps with these changes and alleviates any shock to the system, as the winds pick up, temperatures drop and the air begins to dry. Altering the way we eat gives the body a chance to prepare for the impending demands of our upcoming winter weather.

Summer is a season of light, airy, expansion, while Fall helps us transition into the retreat, grounding and contraction that winter brings. Our food choices will drastically change from light summer salads to warming and grounding root vegetables. Here are a few ways to help ease this transition and embrace this season of colour!


Fall is about nourishing warmth and focusing on the core. In order to stay warm, the body will bring blood away from the extremities and start to focus on protecting the vital organs. Hearty and substantial meals will help bring this warmth back to the core. As our body’s are naturally aligned with nature, look for foods that reflect the colours of the season – orange, yellow, red and brown. Ingredients such as gourds (pumpkin, squash), root vegetables (beets, carrots, parsnips, potatoes), spices (turmeric, ginger, cinnamon, nutmeg, cumin), and oils (pure olive, avocado, coconut), will satiate the taste buds and the body’s natural desire for warmth.


As we begin to root down towards the earth through our diet, it is also an opportunity to grow our own roots and connect inwards. We are moving away from the outdoor social season of summer, and retreating indoors back to our homes and sanctuaries. During this time of inner reflection, empower yourself by bringing awareness to your environment. Observe how change is happening around you, with relationships, your body, and nature. When things begin to get hectic, bring your attention back to your feet, ground yourself, and feel a connection back to earth.


Although these transitional steps are moving us through the season, take time as you find a balance that works for you. Fight the urge to disappear into your home straight away. Embrace the flow of Fall and its’ fluctuations in weather. At the start of the season, there are still spectacular sunny days filled with crisp air begging you to take a hike on a trail, run through the forest, or jump in a pile of leaves. So, get outside! On those colder rainy days, bring your activities inwards. Create a sanctuary of warmth and indulgence with candles, incense, essential oils and inviting blankets. Practice meditation, breathing and yoga. Cozy up with a cup of tea and read a book. Towards the end of the season, spend time cooking in preparation for the winter months so when the extreme cold creeps in, you are equipped with hearty meals. Focus on yourself so you are ready for the deep weight that winter can create.

Fall can be a fickle season throwing us from one thing to another. The weather can change as fast as the colour on the leaves, and we move from long bright sunny days to short and dark ones. Try to find fun in the flow, and experiment with foods that feed and nourish you through this transitional phase. Take a peak through my recipes for delicious fall food recipes.

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