Set Your Nourishing Fall Goals

...And Fight Off Cold and Flu

Cozy sweaters, crisper weather and pumpkin-spice-everything: Autumn is officially upon us. Instead of looking back at missed opportunities this summer or dreading the winter ahead, I’m a big fan of Mother Nature’s shift in seasons. For me, these are great opportunities to pause, reflect and, if necessary, set up practices to move my well-being in a positive direction.


In other words, if you’re craving healthy changes, now is a fantastic time to set some nourishing fall goals. To do so, begin by thinking of how you want to feel. This might look like:


  • Scheduling solitude time to feel more grounded after a few social summer months.


  • Prioritizing good sleep habits to feel more rested, especially if you’ve had a lot of late nights recently.


  • Or, packing snacks to feel more nourished, if you’re feeling like your eating habits have been chaotic.


Whatever your goals are this Fall, it’s important to practice flexibility in the process. Your needs, priorities and circumstances are always changing. As will your practices. If feeling healthy in the face of the flu is at the top of your fall goal list, I’ve listed a few immune boosting tips to try out below. With each tip you implement, be sure to pay attention to how it makes you feel and decide if you’d like to keep it as a focus throughout the fall.


If you want to beat the cold and flu bugs:


  • Include fermented foods (kefir, sauerkraut, miso, and tempeh). Fact: 70 per cent of your immune system is found in your gut, so it’s integral to incorporate fermented foods into your diet daily to keep the good bacteria thriving and the bad to a minimum.


  • Reach for Vitamin C-rich foods. Vitamin C is an antioxidant that stimulates components of the immune system. Think berries, sweet potatoes, peppers, oranges, papayas and kiwi.


  • Sip ginger tea. Ginger is not only soothing, but it also contains chemicals that target rhinoviruses (the most common family of cold viruses).


  • Give yourself the rest you need. Optimal sleep means optimal immune function. Head to bed a little bit earlier, even if it is just five minutes, to improve your immune health and reduce the risk of getting sick.


Start by focusing on one tip. Ask yourself, ‘What’s doable/sustainable in my life right now?’ No goal is too small.  Give yourself permission to relax when you need to and compassion when your intentions don’t go according to plan.


Claire LeGresley is here to help you rediscover your relationship with food. No experience required, we start where you are. For more information, please visit

Categories: Nourished