Autumn – stay healthy and fit

In seed time learn, in harvest teach, in winter enjoy.
– William Blake

Dear audience,

after a long, extremely hot summer, we are finally being blessed with cooler, fresher air, which provides us instantaneously with more energy and power in our daily life as well as during our regular exercise.

Since I always combine a Western Dietician approach with an Eastern (Ayurvedic) one, which in my opinion and seeing the results from my clients works miracles, I will insert some Ayurvedic facts into this post about being fit and healthy during autumn as well. 

Autumn is a wonderful season, full of colours and warming, invigorating sunshine, detoxifying rain and a new change of our environment within which we, our bodies, change again as well. In order to maintain our strength and energy during autumn we have to increase the elements of fire and water in our organism in order to face the very strong air element in fall.


How do we achieve this? We increase our inner fire by eating warm, steamed or cooked meals, including sweet, pungent and sour taste. Use spices in abundance – where in summer remains a little less spicy and rather tasty through the use of fresh aromatic herbs. My breakfast this morning consisted of cooked, organic soy beans with a peach and homemade apple mousse, added some cinnamon and raisins as well as Goji berries, all this quickly heated in healthy extra virgin coconut oil, accompanied by a good cup of organic green tea.

Always remember your Dosha (which largely corresponds to your blood group in case you are more familiar with that kind of diet) and respect the rules of nutrition for your Dosha. Warming or steaming your food in high quality oil carries the potency of the spices to the deeper tissues of your body for optimal efficacy. Now is the time for root vegetables, which are sweet in taste (like these wonderful black carrots I found in my local supermarket) and provide warmth to your body. At the same time warm food is much easier to digest, so aid your digestive fire, which now in autumn has the additional “job” to keep your body warm. Avoid cold salads, you can steam the leaves for a few seconds – delicious – not too much raw food, just the small portion of grated vegetables with lime juice and olive oil before your meals, which protects the lining of your stomach.

For the sake of your wellbeing and your body’s strength exercise every day, do Yoga and try to meditate, keep your body moving and keep it warm. Exercising prevents you from catching viruses and from feeling tired and low spirited during this change of season.

As mentioned before, root vegetables have warming properties. Now the time of pumpkin is approaching, use sweet potato, add some warming spices and enjoy the soothing sensation of nourishing your body and your mind.

Ayurveda’s Golden Milk is a fantastic warming, disinfecting and healing drink. In our Western hemisphere on colder days we equally enjoy once in a while a hot cup of milk with some honey and cinnamon. I chose a dairy free recipe since so many people suffer from dairy intolerance these days. You can use goat’s milk as well or even coconut milk (beware of the calories in coconut milk though, heavy Kapha types especially!).

Dairy Free Golden Milk
Serves 2

2 t Turmeric powder or a 2-inch coin of fresh turmeric root, peeled
2 c fresh Almond milk or  coconut milk
2 t raw Honey, optional
1 t Ghee or Coconut oil, optional (especially important for Vata)

Add the ingredients to a blender on high speed and mix for a few minutes to heat the drink. Enjoy it warm.

For Vata: Blend in a date and skip the honey. Add some fresh ginger or ginger powder and a dash of cardamom 
For Pitta: Replace the honey with maple syrup
For Kapha: Add ginger generously, black pepper and cinnamon

(recipe from