November Wellness Newsletter 🍂

Hello Everyone,

Can you believe it’s already November? Now is the perfect time to focus on nurturing our bodies and staying energized as the colder days set in. I’ve got some simple, feel-good tips and a few nice recipes to share this month—grab your favourite warm drink, and let’s dive in!

🍁 Seasonal Goodness 🍁

November is all about delicious, hearty foods that not only warm you up but are packed with nutrition. This is the time to get creative with those vibrant seasonal veggies like pumpkin, sweet potatoes, Brussels sprouts, and kale. These nutrient powerhouses are loaded with vitamins A, C, and fibre—perfect for keeping our immune systems strong as the weather cools down.

Tip: Try roasting a big batch of veggies with some olive oil, garlic, and rosemary. They make a quick, nutritious side dish for almost any meal and can even be tossed into salads or stirred into quinoa for a simple lunch.

🥑 Boosting Your Energy, naturally! 🥑

Feeling that mid-afternoon slump? November can sometimes bring that sluggish, cozy-up-on-the-couch kind of vibe, but let’s keep our energy flowing!

• Snack smart: Keep blood sugar levels steady by opting for protein-rich snacks like a handful of nuts, some hummus with veggie sticks, or Greek yogurt with a sprinkle of seeds.

• Hydrate! Even when it’s cold, we can forget to drink enough water. Try adding a slice of lemon or cucumber to make it more refreshing.

• Don’t skip breakfast! Whether it’s a warm bowl of oats, a green smoothie, or eggs with avocado, fuelling up in the morning is key to keeping your energy steady throughout the day.

🧡 Let’s Talk Comfort Foods 🧡

It’s getting chilly, and we all start craving comfort foods—nothing wrong with that! The good news is you can totally satisfy those cravings with healthier swaps. For example:

• Swap mashed potatoes for mashed cauliflower—still creamy and comforting but with fewer carbs and more fibre. (and readily available in the freezer in many supermarkets)

• Upgrade your favourite pasta dish by using whole-grain pasta and adding in some sautéed greens like spinach or kale.

• Boost Flavour with Spices 🌶️Instead of relying on salt or sugar, use herbs and spices like garlic, paprika, turmeric, or cinnamon to add flavour without extra calories.

• Lighten Up with Dairy Alternatives 🧀 Use almond or oat milk instead of cream in soups and sauces. Try Greek yogurt for creamy dishes like mashed potatoes or dips—it’s protein-rich and lighter than sour cream.

·       Use Healthier Fats 🥑 Instead of butter or heavy cream, try using olive oil, avocado, or Greek yogurt in recipes to cut down on saturated fats while keeping it creamy and rich.

Comfort food can be nourishing, so don’t feel like you have to give it up—just tweak it! 😉

🌟 Recipes of the month 🌟

1.      Roasted Root Vegetable & Quinoa Salad 🥗🍂

Ingredients:

• 2 medium carrots, peeled and chopped

• 2 parsnips, peeled and chopped

• 1 sweet potato, peeled and diced

• 1 small beetroot, peeled and diced

• 1 red onion, sliced

• 1 cup quinoa

• 2 tbsp olive oil

• 1 tsp honey or maple syrup

• 1 tsp ground cumin

• Fresh parsley, chopped

• Feta cheese (optional)

• Handful of walnuts or pumpkin seeds for crunch

• Salt and pepper, to taste

For the Dressing:

• 3 tbsp olive oil

• 1 tbsp balsamic vinegar

• 1 tsp Dijon mustard

• 1 tsp honey or maple syrup

• Salt and pepper to taste

Instructions:

1. Preheat the oven: Set your oven to 200°C (400°F).

2. Roast the veggies: Toss the carrots, parsnips, sweet potato, beetroot, and onion with olive oil, cumin, honey/maple syrup, salt, and pepper. Spread them on a baking tray and roast for 25-30 minutes, or until tender and slightly caramelized.

3. Cook the quinoa: While the veggies are roasting, rinse the quinoa and cook it in 2 cups of water (or vegetable stock for extra flavour). Bring to a boil, then reduce to a simmer for 15 minutes. Fluff with a fork once cooked.

4. Make the dressing: Whisk together the olive oil, balsamic vinegar, Dijon mustard, honey/maple syrup, salt, and pepper.

5. Assemble the salad: In a large bowl, mix the roasted veggies with the cooked quinoa. Add chopped parsley, walnuts or pumpkin seeds for crunch, and feta cheese if desired.

6. Drizzle the dressing: Pour the dressing over the salad and toss everything together.

7. Serve: This salad is delicious warm or at room temperature, making it a great lunch or light dinner.

2.     Easy Protein Balls Recipe

Ingredients:

150g rolled oats

150g nut butter (like almond or peanut butter)

2 tbsp.  maple syrup (for sweetness and binding)

50g protein powder (vanilla or chocolate flavour works well)

20g dark chocolate chips (optional, for a bit of sweetness)

1 tbsp chia seeds or flaxseeds (for added fibre and nutrients)

1–2 tbsp milk (to help bind, if needed)

Instructions:

Mix dry ingredients: In a large bowl, combine oats, protein powder, chocolate chips, and chia/flax seeds.

Add wet ingredients: Stir in nut butter and honey/maple syrup until everything is well-mixed. If the mixture is too dry, add milk a little at a time until it reaches a rollable consistency.

Shape the balls: Roll the mixture into 1-inch balls, pressing firmly to make sure they hold their shape.

Chill and serve: Place the balls on a plate and chill in the refrigerator for 15–20 minutes before eating. Store leftovers in an airtight container in the fridge for up to a week.

Enjoy these protein-packed treats!

🍂 Self-Care Reminder 🍂

With shorter days and longer nights, it’s so important to prioritize self-care. Whether that’s curling up with a book, getting outside for a brisk walk, or doing a 10-minute meditation before bed, make time for things that recharge your mind and body. Your wellness isn’t just about food—it’s about finding balance in every part of your life.

As always, I’m here for you! If you have any questions or need a little extra support, feel free to reach out. Let’s make November a month of nourishment and self-love.

Stay cosy and healthy,

Marian ✨

P.S. If you’ve been enjoying these newsletters, feel free to share them with friends or family who might benefit. Let’s spread the wellness vibes! 💛

Also, keep an eye on my Instagram (@vitaliytwisenutrition) for some easy, delicious recipes.