Transition to Winter with Ease
Here are some Ayurveda-inspired self-care tips for making simple shifts to your daily rituals to keep you healthy with the change of seasons.
These were compiled from a series of social media posts that ran from December 4-20th, during the two weeks before the first day of winter. No worries if you’re reading this way after winter has begun because these practices will continue to be powerful throughout all of the winter months. It’s definitely never too late to start! Try these over the course of the next 14 days or spread it out if you need more time!
Tip #1: Adding more strength training to your work out regimen in the fall and winter balances out the light, airy, moving nature of the seasons.
You can add more time to your sessions, add an extra day, or even add some isometric holds (holding the exercise in place at the hardest part; for instance sitting into a squat and holding there) for up to 1 minute (depending on the exercise!).
Don’t forget: strength training includes bodyweight exercise, workouts using resistance (dumbbells, resistance bands, TRX, stability balls, kettlebells, etc), Pilates, & Yoga!
With the change in my boys’ schedule last week, I was struggling to get my normal strength training workouts in so this morning I changed my schedule and got a workout in a little earlier and I’m feeling so strong heading into the week! Hit me with any questions below or let me know what strength training plans you’ve got in store this week!
Tip #2: Tip #2 in preparing for winter: add papaya to your fruit list. It is high in fiber, contains an enzyme that supports digestion, and prevents constipation, which is common this time of the year. Papaya is full of vitamins and antioxidants and reduces inflammation. Simply peel when the fruit is ripe (reddish orange skin), discard the seeds, and enjoy! You can save the peel to rub on your face for a natural moisturizing clean!
Tip #3: Here’s a great tool for self-awareness in the moment: Ujjayi Breathing (also called Darth Vader Breath😆) It helps to focus your mind during challenges, gives you stamina to find your way, and resilience to not give up. It also is effective for warming you from the inside, which is why this is also today’s Tip #3 for preparing for winter! Enjoy
Tip #4: Chai☕️ is Tip #4 in making a smooth transition to winter. This fragrant tea is full of warming spices and cardamom is the star ingredient. Quick and easy instructions can be found here.
Tip #5: Add some light, warmth, and coziness to your space with scented candles is tip #5 for preparing for winter. Apple, fig, citrus, ginger, cinnamon, and cloves are great scents for the season. Lift your spirits or help yourself relax with this simple pleasure. Unscented candles are calming, too!
Tip #6: Tis the season for figs and dates! Fresh are better than dried for fall and winter but if it’s hard for you to find fresh like it is for me, you can plump them up in water to give them back some moisture before you cook or eat them.
Try not to wrinkle your nose at the thought of these two😆 It took me some time to start to like them because raisins, figs, dates, etc aren’t my jam. And besides being nutritious, they really are so good! Enjoy tip #6!
What do you enjoy making with these?
Tip #7: Snuggle up under the blanket or in your favorite warm lounging clothes for some 1:1 time with yourself is tip #7 in preparing for winter. Sit quietly or with an activity that is calming (and give your TV, phone, etc some time to rest, too!😉). Nurturing yourself in this manner promotes a clear head, grounding, and stability. I know I need more of this in my life!💜
Tip#8: The energy from today’s solar eclipse is pushing us to be liberated by standing strong in our convictions. The fall is vata season in Ayurveda and vata energy is characterized by cool, dry, rough, and active qualities. It’s also a season of shedding the old limiting thoughts, beliefs, and actions that aren’t aligned with our needs, dreams, and non-negotiables.
Tip #8 in preparing for winter is hard mental and emotional work, but it’ll be worth it in the long run. It’s perfect timing as you begin your end of year purge and prep for the New Year, right?! I thought so😬. And, you’re welcome😆.
What are some of your non-negotiable you need to accept?
Tip #9: Have we talked about my family’s love affair with spiced oatmeal yet?! Remember the figs and dates we talked about over the weekend??? Finely chop a few of each (maybe start with 1 each if you’re making a small batch and unsure if you’ll like it) and add them to the milk (the preference in our house) or water as it warms on the stove (yes the stove!). Then add your oats, a splash of vanilla, and spices - we love cinnamon, freshly ground nutmeg and add ground cloves and cardamom in the fall and winter and stir frequently as it does its thing. Add coconut sugar or maple syrup for sweetness towards the end of cooking.
I know I didn’t give you measurements - I actually go off of feel and taste for this. For someone who does not like gray area or trial and error, oatmeal has been a great help in letting go of my need for control😆 If you need a recipe, let me know in the comments and I’ll create one for you!
This is the perfect recipe for soul-warming goodness and is also my tip #9 for you as you make the transition to winter. We eat this for breakfast, lunch, or dinner!😋 Anyone else love oatmeal as much as we do??
Tip #10: Come breathe with me. Today’s Well-Being Wednesday tool is also your tip #10 in preparing for winter: elongating the breath and/or lengthening the amount of time you practice. Go grab your paint brush and enjoy!
Tip #11: Pomegranate seeds (or Pomagrandma, as my little Q calls them😆) are plentiful this time of the year and it's no wonder - they promote balance within our being during the seasonal change. This sweet fruit is full of antioxidants, minerals, and anti-inflammatory properties and really doesn't get the hype they deserve because they are A - MAY - ZING!!!!!😋 Tip #11 in preparing for winter: be sure to add pomegranate to your next shopping list!!
Tip #12: Focusing on strength training for longer bouts or lengthening your cardio’s interval time will aid in balancing out the mobile, fast, light nature of fall and winter. Use this season as a time to build physical strength, mental perseverance, and emotional stability. Tip #12 is a big one, right?!
Outside of your workouts, take your time as you complete your work and tasks around the house. Do your best to focus on one duty at a time and try not to rush. Breathe deeply anytime you feel anxious, stuck, or mad. Cultivating endurance requires time and space, my friends, so give that to yourself often.
How do you think you can slow down over the next few days as we do our final prep for welcoming winter on Monday?
Tip #13: Need an immunity boost? Elderberry tea with mint, ginger, and turmeric is one of my favorites this year, thanks to a recipe my friend, @emiliebergeryoga shared with me. It is full of antioxidants and nutrients and can be sipped throughout the day! You can find the recipe here.
Tip #14:What are some of your accomplishments from the fall? Tip #14 in preparing for winter: take some time today to reflect on what you're proud you did. I know it may seem silly or unnecessary to do but this is a really important practice, especially during seasonal changes and transitional periods. Reflecting on how you showed up for yourself keeps the good in the forefront of your mind.
Write these achievements down so you can come back to them often, especially on the winter days you're being hard on yourself for not doing or being enough. And remember, these accomplishments don't have to be grandiose. What you'd normally call "small wins" are HUGE feats this year. If you did it and are proud of it, add it to the list! And self-care practices count, too! Keep this list close so it'll keep your heart warm through the winter months.
