Changing your diet to fit the season

“It was a beautiful, bright autumn day with air like cider and a sky so blue you could drown in it.” – Diana Gabaldon, Outlander

Let’s talk about seasonal eating, something that was common through the centuries for most humans simply due to necessity. No “Chick-fil-A” around the corner!

The changing of the seasons has a marked effect on our bodies. The arrival of autumn brings with it shorter days, and lowering the influence of the sun can also be seen on a physical level, because UV rays stimulate the production of vitamin D, which is useful to bones and able to strengthen our immune systems. Sunlight also stimulates the production of serotonin, helps muscle relaxation and regulates biological rhythms. Even when the days become shorter, it is important to spend some time outdoors which allows the body to produce melanin during the night, improving the quality of sleep and acting directly on the hormonal balance.

To help us stay on the right side of Vitamin D, look to items such as figs, mushrooms, salmon and other oily fish, cashews, and hazelnuts, as well as Vitamin D-fortified cereals and drinks. (I personally add a Vitamin D supplement; please check with your physician for a recommendation of supplementation.)

Root vegetables are definitely in season and would include carrots, squash (butternut is my favorite!) pumpkin of course, sweet potatoes, turnips (which I admit are an acquired taste) and vegetables such as bell peppers, spinach, kale, artichokes, and broccoli.

Whole grains such as brown rice, quinoa, and oats are also good sources of Vitamin D. Don’t forget the fiber of beans, chickpeas, and lentils. Be sure to add fresh garlic, herbs such as rosemary and basil, and spices to your recipes. By doing so, we can boost our immune systems. For centuries, humans have used herbs, spices, and fresh foods to treat illness and ailments. Continue to use your outdoor grills as well; veggies are very tasty when grilled with herbs as spices as noted above.

Trips to local apple orchards are de rigueur this time of year and many different varieties are available depending on your personal preference of taste. One of my favorite items as we move into Fall is roasted chestnuts. I first became acquainted with their warm, sweet taste in Rome a few years ago on a rainy and chilly November day. There were street vendors on many corners selling these delights and I recommend for a tasty, delicate, and warm treat. You can roast these at home in your oven and it is simple project for one of those chilly Fall days. Depending on your oven, there is a variety of ways to achieve the best result and you can find that information easily online.

As we prepare our palates for this change of season, experiment with recipes which incorporate many of the items mentioned above and I imagine you will find that you feel better, have more energy, and even sleep better because your body will thank you for giving it the attention it deserves!

Bon appétit my friends,

Sharon McMahon, CNWC

The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.