It’s that time of year again…
As I write this, the weather is absolutely miserable. The nights are darker, the jumpers are out, and ladies, if you’re anything like me, you can’t be bothered to shave your legs. I’ve also noticed my jeans feeling a little tighter lately, which, to be honest, isn’t a surprise. I’ve been indulging a bit more than usual, eating out and enjoying some fabulous food with fabulous company.
Plus, after nearly eight weeks out of action following my eye surgery, I haven’t moved as much as usual… and yes, I may have used it as an excuse to enjoy extra ice cream. (my weakness!)
Years ago, this would’ve sent me into full panic mode. I’d have gone one of two ways: either the “oh well, it’s nearly Christmas” approach, eating everything in sight because I’d already “messed up,” or straight back to a strict, low calorie diet that left me miserable and eventually led to a binge.
But now, I do things differently. I stepped on the scales, viewed it as data, and decided to make a few small, sustainable changes that fit my life right now. Nothing extreme, just simple tweaks I can actually stick to as we lead into the festive season.
I’ve gone back to tracking, making sure I’m eating plenty of protein and fibre, and I have a little rule: at least one fruit or vegetable with every meal. I’m also moving in ways I enjoy beautiful, leafy walks with the hubster and pooches, and, of course, yoga.
It’s the same approach I’m taking with my new 1:1 coaching project, which launched this month. It’s been so lovely connecting with women who are ready to stop the all or nothing cycle and find a calmer, more confident balance not through restriction, but through realistic change.
If you’ve found yourself in that same place, feeling a bit “meh” in your body or struggling with the changing season, don’t panic. You’re not alone, and it’s never too late to start feeling more in control again.
Nourish for November
As the temperature drops, our bodies naturally crave warmth and comfort, and that’s not a bad thing! Instead of fighting it, lean into grounding, nutrient dense foods that help balance hormones, support energy, and keep digestion happy.
Think:
Roasted vegetables, pulses, and hearty soups and stews.
Slow-release carbs like your morning porridge oats.
Protein and fibre-rich meals that stabilise mood and reduce cravings.
Warm drinks and herbal teas.
And as always, consistency over perfection. Even if you’re not eating “perfectly,” simply adding more colour, fibre, and protein to your meals can make a big difference to your energy and mood through the darker months.
Recipe: Creamy Roasted Cherry Tomato Soup
Serves 4 (or 2 Generous Bowls!)
A super-simple, warming recipe that’s full of fibre, protein, vitamin C and flavour. Perfect for lunch or dinner this time of year.
Ingredients:
- 1200g fresh tomatoes (I picked up four yellow-sticker packs in the reduced fridge!)
- 1 tbsp extra virgin olive oil
- Garlic and chilli (lazy, fresh, or dried)
- 500ml vegetable stock
- 1 block silken tofu
- Basil (fresh or dried)
- Drizzle of balsamic vinegar
- Sea salt & pepper
Method:
- Roast the tomatoes with olive oil, garlic, chilli, salt, and pepper at 200°C until charred and splitting.
- Remove from the oven and blend in a pot with the other ingredients. Heat gently until bubbling.
- Serve and enjoy.
Seasonal Spotlight
I know I keep banging on about it, but adding just one extra fruit or vegetable to your meals each day can make a big difference. More colour on your plate means more fibre for your gut, more antioxidants for your immune system, and more slow release energy to support your mood through the darker months. Seasonal foods are often fresher, cheaper, and naturally aligned with what our bodies crave right now.
Sometimes I throw leftover fridge veggies on a tray and roast. Or straight into a pot with some stock, then blend. Just add some herbs and spices for extra flavour.
Fruit: Apples, Cranberries, Elderberries, Pears
Vegetables: Beetroot, Brussels Sprouts, Butternut Squash, Cabbage, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Jerusalem Artichokes, Kale, Leeks, Onions, Parsnips, Potatoes, Pumpkin, Swede, Swiss Chard, Turnips, Watercress, Wild Mushrooms, Winter Squash
Thank you💚
As always, I really appreciate you letting me drop into your inbox each month and well done for reading this far! Plus, a big thanks for all your lovely well wishes.
If any part of this newsletter resonates with you, I would love to hear from you. Also, do let me know if there’s anything specific you’d like to learn more about and how I can help you.
Take care of yourself.
Paula (aka Yogi Bird) 🧡
P.S. I’m opening up a few 1:1 coaching slots for the New Year. If you’d like to start 2026 feeling calmer, confident and in more control, keep an eye out for more info.
