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What to Eat in the Fall/Winter to Stay Fit & Healthy (Recipe included!)


Fall is a time of natural transition, to reset your system, slow down and restore your body's health. As the we move into Winter, it can become more tempting to pull out the baggy clothes and relax your healthy routine. But beware! This is how the pounds creep on, and sadly this extra weight can hang around for months or years to come! Below I explain what to eat for the cooler months ahead to prevent the common weight gain and flu, and keep you energized, warm, and balanced:

  • Fruits are kept to a minimum in the cooler months, eat seasonal fruits like apples and pears. 
  • Avoid too many raw foods during cooler months because they tend to cool the body and can deplete our digestive "fire" which is the ability to assimilate food efficiently. Note: If you love smoothies any time of the year, drink them at room temperature. Option to add ginger, cayenne or cinnamon to bring more warmth to the body.
  • Sip chai tea, cook with garlic, onions, chilli spices, cinnamon, ginger, enjoy soups, stews, steamed dark leafy greens, starchy carbs like oatmeal, quinoa, beans and root vegetables like squash and sweet potatoes.
  • Consume probiotic rich foods: These sources are fermented and contain lots of good bacteria to help boost your immune system. Examples: kefir (fermented milk) and yogurt, sauerkraut, kombucha, pickled vegetables (NOT the commercial kinds!) miso soup, kimchi, tempeh. Yogurt should contain active and live cultures on the label.
  • Eat fats! Fats keep us warm in the winter. They help us combat dry skin and hair and give us energy! Examples: Coconut oil, organic butter, nuts, seeds, olive oil, avocados, flax, chia, hemp seeds.
  • Eat foods that boost serotonin (the mood boosting hormone!) Examples: Oily fish like salmon, sardines, mackerel. Also a good source of Vitamin D which is useful in the winter to combat seasonal affective disorder or the general "winter blahs".
  • Avoid caffeine! It taxes the adrenals and affects blood sugar, and suppresses serotonin.



This super comforting and delicious oatmeal breakfast is straight out of my upcoming Meal Prep Program launching this Fall! I'm a big fan of batch cooking to help save time during these extra busy months and this recipe makes enough for 3 breakfasts for the week. This breakfast is full of healthy fats, protein, fibre and complex carbs to give you energy all morning! Give it a go and tag me on Instagram (@maya_nutrition) when you try it! 

  • 1.5 cups dry rolled oats
  • a couple pinches of sea salt or pink salt 
  • 2.5 cups almond milk
  • 4 tsps cinnamon powder
  • 2 cups diced apple
  • 1 tb coconut oil
  • 3 tb ground flax seeds
  • 3 tb shredded coconut flakes
  • 3 tb crushed walnuts
  • 3 tsp maple syrup

    Bring almond milk and a couple pinches of salt to a boil in medium saucepan over medium heat, stirring frequently.
    Add oats and 2 tsps of cinnamon; cook over medium-low heat, stirring frequently, for 3 to 5 minutes until desired consistency (note that it continues to thicken up as it cools down!)
    Sauté diced apples in 1tb of coconut oil and 2tsp cinnamon powder in a pan on medium heat until a little browned and softened, about 3 minutes.
    Divide the oatmeal into 3 large mason jars and top with cooked apples, and 1 tb each of ground flax, shredded coconut, and crushed walnuts, drizzle each with 1 tsp of maple syrup.
    Secure lid once oatmeal cools down.

Need more nutrition support? Join our Fit & Healthy Nutrition Facebook Group for daily motivation and nutrition tips! Or email me to set up your FREE 10 minute nutritional consultation.

If reading this on mobile, search: Fit & Healthy Private Group on facebook.



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