Holy Shift!  That was a lovely extended summer and quick entry into Fall this year.

Did you know that our minds and bodies have different needs at different times of the year?  During Spring and Summer, we tend to be more drawn to cool foods (salads, cold drinks, ice cream), whereas in Fall and Winter, we are drawn to warmer foods, which becomes easier for our bodies to digest (soups, stews, cooked veggies).  

When we’re not attending to the shift in our needs, we may feel out of alignment, tense or anxious.  Tuning in and attending to your body’s needs is essential to manage these seasonal shifts effectively.  

Tips to support your body’s changing needs into Fall/Winter:

Try switching from cold water to room temperature water

Add in some warm herbal teas

Move from cold, raw veggies, which can become harder to digest, into steamed, roasted or sauteed veggies

Try adding some warming spices to your dishes

Andrea’s Anecdote:
A few years ago, I had the opportunity to work with a wonderful Ayurvedic practitioner, who helped me to learn about warm and cool foods and their impact on the mind-body seasonally.  As I started to tend more to what my needs were during different times, I was able to manage and mitigate some of the anxious symptoms and tension that would occur when I was still eating salads when my body really needed warmer food.  I started drinking warm CCF (cumin, coriander and fennel) tea in the mornings, which felt like a warm hug and enhanced digestion.  The impact these small changes had on reducing the anxious symptoms and tension was remarkable.  

The difference in our needs and emotional states during different seasons is stark.  During the Spring/Summer, we tend to feel hopeful, optimistic and Mother Nature is inviting us out to absorb sunshine and store energy.  In the Fall/Winter, we may feel more serious and have access to our deeper emotional states, as we prepare for our human  hibernation.  This becomes an opportunity to reflect and process more profoundly and we may need food and drink prepared to be as comforting and supportive as possible.  Mother Nature invites us in to protect and preserve our energetic stores.  Like the divine intelligence of nature (no one has to push a button for seasonal changes to occur and nature knows exactly what to do), we can tune into our divine intelligence and make the healthy changes required to cultivate vibrant health.

Shifting Seasonally with Apples

Did you know that incorporating stewed apples into your diet can work wonders for your mental well-being and gut health?

When apples are gently cooked, they release an abundance of pectin, a soluble fiber that can greatly enhance our body’s elimination and detoxification processes. The soluble fiber in pectin is a nourishing source for our beneficial gut bacteria, supporting a healthier digestive system. It also serves as a prebiotic, nourishing the beneficial bacteria in your gut. This, in turn, enhances your gut microbiome and contributes to overall digestive well-being.

Stewed apples also contain flavonoids, which have anti-inflammatory properties. These compounds can help reduce inflammation in the gut, which in turn can positively influence mood and mental well-being.

Here are a few creative ways to enjoy stewed apples:

  1. Add them to your morning porridge.
  2. Serve stewed apples, either warm or cold, alongside yogurt or cream.
  3. Add them in while baking, whether it’s muffins or cakes.
  4. Puree them for a nutritious and easy-to-digest option for your little ones.
  5. Elevate your smoothies with the goodness of stewed apples, enhancing both flavor and nutrition.

Here’s a simple recipe for stewed apples:


4-6 apples 

1/4 cup water

1/4 cup granulated sugar (adjust to taste)

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg (optional)

1/4 teaspoon vanilla extract (optional)


  1. Prepare the Apples:

   – Wash, peel, and core the apples.

   – Cut them into evenly sized chunks or slices. You can adjust the size to your preference, whether you like your stewed apples chunky or smooth.

  1. Cook the Apples:

   – In a medium-sized saucepan, combine the chopped apples, water, sugar, ground cinnamon, and ground nutmeg (if using).

   – Stir to evenly coat the apples with the mixture.

  1. Simmer:

   – Place the saucepan over medium heat and bring the mixture to a simmer.

   – Once it’s simmering, reduce the heat to low, cover the saucepan, and let it cook for about 15-20 minutes, or until the apples become soft and tender. Stir occasionally to prevent sticking and ensure even cooking.

  1. Flavor Enhancements (Optional):

   – If you want to add extra flavor, stir in the vanilla extract just before removing the stewed apples from the heat.

  1. Taste and Adjust:

   – Taste the stewed apples and adjust the sweetness by adding more sugar if needed. You can also adjust the spices to your liking.

  1. Serve:

   – Remove the saucepan from the heat, and let the stewed apples cool slightly.

   – You can serve them warm as a delightful dessert or side dish. Optionally, top with a dollop of yogurt, a sprinkle of granola, or a drizzle of honey for extra flavor.

  1. Storage:

   – Leftover stewed apples can be stored in an airtight container in the refrigerator for a few days. They’re also freezer-friendly if you want to enjoy them later.

To learn more about supporting your well-being during this seasonal shift, contact our Registered Holistic Nutritionist, Jennifer Kotwinski jennifer.k.sha@gmail.com

© Sunnyside Healing Arts, Inc. 2023

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