Fall is here and sometimes with the cold weather, I crave comfort foods. What is it about this time of year that it seems like we put on weight? I know that the holidays are right around the corner, but could it be something more than just overeating all the wonderful holiday meals and treats?
It seems that there is more to fall weight gain than just holiday eating. We know that there are animals that, before hibernating for the winter, they overeat so that they can put on fat for the times when food is scarce. Looks like our Creator gave us some of those genes as well. Studies have shown that humans have some similar hibernation genes, which may be why we tend to eat as much as 200 more calories a day in the fall than what we eat in the spring.
If you are like me and are not wanting to put on any more weight during the fall and winter, what are some things we can do to avoid the seasonal “fluff”? Since we no longer need put on weight in order to make it through a winter of deprivation that our ancestors may have suffered through, what can we do to avoid the seasonal weight gain?
Turns out, there are a few things that we can do to maintain our middles and avoid seasonal weight gain. Here are a few:
Get outside during the day for a brisk walk to get some exercise and fresh air. Exposing yourself to sunlight/daylight can help you ward off seasonal affective disorder. Plus, getting exercise will help you stay healthy and in shape!
Be active during the day so that you are tired and ready for bed when it’s time to go to sleep.
Shoot for 7 to 8 hours of sleep a night.
Go to bed early and get up early. If you need a nap in the middle of the day, keep it short. A 20 minute snooze should energize you without taking away from your bedtime routine.
Eat your main meals earlier in the day so that your dinner is your smallest meal. This allows you to burn more of your calories during the day. It also allows your digestive system to rest at night.
Finish your dinner no less than 2.5 hours before bedtime. Our bodies will not rest and recover if it is digesting food all night.
Avoid eating at night.
Here is a lovely fall recipe from my November Meal Plan that is full of fiber and fall goodness to give you all the comfort of a steaming cup of soup. Remember, fiber foods help you feel full and helps keep your digestive system happy!
Fall Veggie Stew
Serves 4
1 tablespoon coconut oil
2 large leeks, chopped and washed well
4 garlic cloves, chopped
2 fennel bulbs, chopped
2 yellow squash, chopped
1 bunch Swiss chard
1 cup basil leaves, roughly chopped
Sea salt and black pepper, to taste
2-15 ounce BPA-free cans pinto beans, drained and rinsed
1 teaspoon red chili flakes (optional)
½ bunch parsley, finely chopped
2 cups vegetable broth
4 Roasted Sweet Potatoes
Add coconut oil to a large soup pot over medium heat. When hot, add leek, garlic, and fennel. Sauté for about 3 minutes. Add squash, chard, basil, salt, pepper, beans, chili flakes (optional) and parsley. Cook on high heat for 5 minutes or until some liquid has evaporated. Serve with Large Salad on the side.
Omnivore option: Whole Roasted Garlic Rosemary chicken, chopped and on top of the stew
*Add more vegetable broth if you like more liquid in your soup.
If you are looking for a Holistic Health Coach that can help you stay on track and lose weight during the Holiday Season, let’s chat to see what your goals are and how I can help you!