Staying healthy throughout Autumn

Summer days have gone and autumn is now here. Temperatures are up and down and choosing what to wear seems to be a constant battle! English weather is pretty unpredictable, with unpredictable temperatures, it’s no surprise that we feel demotivated to diet during this changeable season, and all self-care seems to go out of the window at this time of year.

However, never fear Slim & Save is here with some simple tips to help you stay on track this Autumn.

Seasonal eating:

At this time of year the days are becoming colder and the nights are getting darker but for foods that grow throughout autumn, they are now widely available and not only do they taste great they are much cheaper too.

Foods that taste great throughout autumn are:

  • Root vegetables- carrots, squash & pumpkin
  • Brussel sprouts
  • Green vegetables- cabbage, broccoli, spinach, kale, celery & rocket
  • Fish, sea bass, cod, sole, haddock
  • Herbs, ginger, turmeric, cinnamon, rosemary, thyme, basil & dill

As you are probably aware on both the Lifestyle Plan and the Simplicity Plan you are able to have 200g of approved vegetables (Lifestyle plan this veg option is a must, but on Simplicity it is optional). Why not use up this allowance and make a delicious soup or broth?

Vitamin D:

While the Slim & Save packs do contain 25% of your recommended daily allowance of all or your vitamins and minerals per pack, we also know that in the UK, sunlight doesn’t contain enough UVB radiation in winter (October to early March) for our skin to be able to make vitamin D. During these months, we rely on getting our vitamin D from food sources (including fortified foods) and supplements. However, taking a vitamin D supplement can aid in keeping you healthy this autumn by boosting your immune system and your mood.


These long dark nights are the perfect excuse to sit on the sofa with a new box set and relax, and while this sounds like the perfect night in, we would still recommend that you take part in some kind of exercise. Try getting outdoors during the daylight hours, go for a lovely brisk walk and enjoy the changing colours of the trees and scenery, or go for a ride on your bike before it gets dark at the weekend and feel the wind in your hair!

Take time out for a cuppa:

Throughout autumn another way to spoil yourself is with a lovely cup of tea or coffee to help warm you through. As Ginger and Cinnamon are in this season, you could make your own special brew by simply adding boiling water and let them infuse to warm you from the inside out.

Liquorice teas are also good to help ease a sore throat, but do be careful with branded products as some recommend only consuming 1 per day, due its laxative effects!

Or why not make up your favourite shake and pop it in the microwave for a lovely warm taste of heaven.

Dressing for autumn

It’s all about the layers. We don’t know what to expect from one day to another but you can bet you can put your sandals and t-shirts away and dig out the boots and pullovers. If you want to be prepared its always best to have an extra layer handy so you can cover up if it gets chilly or take it off it the day turns out to be brighter than we first thought. Light jackets or rain macs are ideal too in case you get caught in showers. Or if that fails remember to pack a brolly.

If you look good you feel good, which in turn will help motivate you to stay on plan and not succumb to the temptation of Halloween treats, seasonal sugary spiced drinks, or comfort eating and a little bit of planning and organisation will have you sticking to plan without fail.

Do you have any tips or advice to get us all through this wonderful season? Post your comment below to be in with a chance of winning a pack of 30 Crispy Caramel Bars! Our favourite post will be chosen at 4pm on Monday 4th November.

By Stephanie McManus, Customer Care Advisor


  1. Autumn is my favourite time of year as I love to kick up the fallen leaves whilst walking the dog. It gets a little chillier so I am walking a bit faster to keep warm and so burning more calories.
    For me a great tip for this time of year is to make up a soup in a flask and head off to your local woods/beach/mountain. You can enjoy the crisp autumn days and appreciate the hot soup when you reach the lake/lighthouse/summit.
    Taking the soup with you will mean that you can walk further without being tempted by any cafes and really enjoy the benefits of taking some time out with nature.

  2. I love a hot choc shake when it’s chilly. And a nice big cup of tea and a caramel bar.
    I also when feeling I need to see more in my bowl add spinach to my meal packs.
    We eat with our eyes and when it looks bigger I feel more satisfied. I also use a small bowl so that it’s full. Got to trick the mind a little

  3. I love the autumn season, the trees are shedding their leaves just as we are shedding the pounds, to make a beautiful spring and next year. I love the freshness of the air, clears the mind, cosy nights warming up. I love making a soup up with all my free veg, blend to make it thick and add spices to add a kick to it, (I add shredded chicken too). I love a good soup going into the winter months…. so lets gets shedding the pounds ready to reveal us as butterfies in Spring x

  4. The changing of the seasons,
    a sense of mystery.
    But Autumn brings time to reflect,
    Here’s what it means to me….

    Ripeness, change and beauty,
    balance and preparing for decline.
    Powerful reminders of,
    Mother Nature’s great design.

    This magestic beautiful season,
    mirrors wellbeing, mind and health.
    Observe its strength and marvel in,
    the changing nature of life itself.

    The symbolic meanings of autumn,
    more profound than you may think.
    Ancient cultures, science, astrology, associate this human link.

    “The only constant is change.”
    bodies, minds, souls, bar none.
    Embrace the present and savor what,
    we have before it is gone.

    Thanks to the changing nature of life,
    each day presents us with new loans.
    Cool crisp air and changing leaves,
    personify these great unknowns.

    Accept these changes and we will have,
    capacity to live life to the full.
    A chance to reconnect with ourselves,
    preserve our safe havens and our soul.

    A time of self-protection,
    and to focus on our health.
    Immunity, habits and nutrition,
    heightened awareness of your self.

    Seeking comfort in a chance to learn,
    what makes you feel warm and safe.
    Realise the beauty of letting go,
    as the tress, their leaves with faith

    The days and night now same in length,
    Remind us concept of balance.
    The sun also enters Libra,
    a chance to harmonise within us.

    This season demonstrates us death
    in an alluring, fascinating way.
    Apply the concept to egos, pride,
    and the greed we can display.

    The idea of this letting go,
    stresses the temporary nature that’s around us.
    Move on and up, make change, be strong
    New life and dreams are upon us.

  5. I’ve always had a problem with this time of year with the cold dark days. I would just want to stay in and end up not planning food just comfort food…
    Well, no more this year is special as with the help of sns and my sns friends I can enjoy my life with losing weight and a spring in my step with my extra energy. I love being out in the elements feeling the cold on my face the smell of autumn and the walks being with nature. It’s priceless. I keep focussed by doing different things with my food packs. Making flatbread out of my soups to change it around a bit. Also the shakes, I make flatbread cakes for the days when want something sweet and warm. The vanilla shake I love warmed with my beanies coffee in its a life changer. I always make sure that I am aware that if dont have my shakes as shakes and soups as soups then I need to drink fluid to make up the amount that I haven’t used making up as directed. We all need to keep fluid intake up as will help our journey. Best of all the sns mulled wine hot is a lovely warm the heart drink. It tastes naughty but it’s not and it’s lush. My health and mindset since sns have started a new journey. A journey that I am embraceing with open arms and will enjoy to the max. Thank you sns and my sns friends. X

  6. I bloody love autumn! It’s not too hot and it’s not too cold. I especially love a nice crisp autumnal walk. I can wear my woolly hand knitted cardigans and woolly tights and skirts and snuggly boots and not yet be absolutely frozen as soon as I step outside the I house. I love a good woodland walk, seeing the leaves changing colour, the shapes of the trees changing, the sound of the wind rustling leaves, the crisp feel of the air on my cheeks. The rushing river, the very many muddy dogs I meet. So good for mind body and soul. Then home again to snuggle up under a blanket with a cup of herbal tea and a good book – or a tasty shake, warmed up.

  7. The slim and save chocolate, chocolate and caramel and the gingerbread shakes are great warmed up in the autumn winter months. I have some veggie nibbles, and a warm shake..yummy and quite filling too.

  8. I love a good long walk through the woods on a chilly autumn day. All the beautiful colours and the fresh air are a great moral booster. Then home for a warming soup

  9. Having ‘died’ on the operating table in June this year I am just grateful to see an Autumn, to watch the beautiful changing colours of the leaves and to know I am alive and can take the chance to get fit and healthy on S&S, one day at a time.

  10. Autumn is a great time of year to be on a slim and save plan. Firstly, we are gearing up for the fast-approaching festive party season- think of the social events, the sparkly dresses, the catching up with friends over a glass of mulled wine (which gives me great motivation to stay on track in the run-up), but the nights are getting longer too. Meaning I don’t feel guilty about slipping into my cosy pj’s and having an earlier bedtime each night. I find getting a good nights sleep really helps me to keep a positive mental attitude and helps maintain my will power in achieving my goals. Autumn is a fabulous time of year for getting out and about for walks, I love the fresh, crisp air and it allows me to have much-needed quality time with my little family. I just love everything about this season!

  11. Fresh air cures everything wrap up and get out it’s good for your heart your mental health burns calories and keeps you away from the food cupboards I home school my 6 year old son and this morning we were out getting our fresh air quota and exercising us and our pets the collie and 1 shetland pony I pushed my 1 year in his pram for an hour ready for a nap now x

  12. For a sore throat:
    To 300ml of water, add a tsp of diced ginger. Bring to the boil and then simmer for 5 mins. Strain the liquid into a cup. Top with a little cold water to coll. Add a tsp of honey if required. Better than lemon and honey.

  13. Autumn is when the trees shed leaves and I can shed unwanted pounds, definitely a great time to let go of the negatives & plan for ending the year on a high.
    I absolutely love making my veg allowance into soups adding herbs and spices to give extra flavour. Also a great time to heat shakes up and experiment with flavours, add cinnamon to a latte shake or ginger to a chocolate one..I needn’t miss out on the seasonal flavours.
    Also getting out to walk on the crunchy leaves and admiring the beautiful autumn colours is a great way to get the step count up.
    Yep autumn is my favourite time to be on plan!

  14. I love autumn! Of course, part of that is the food, which can be tricky. But i’ve recently been discovering new ways to enjoy things that I overlooked before being on plan with s&s.
    Is there anything more Autumny than a walk though crunchy leaves, rosy cheeks and a waggy dog?! Pure joy!
    How about lighting the fire, finding the snuggliest blanket, a good book and an amazing smelling candle? Bliss.
    Before s&s I would have totally overlooked these small day to day peices of joy. I’m so glad I have been able to find a new perspective!

  15. I walk with my dog every day, all year round, whatever the weather. I love walking at this time of year, with all the leaves on the ground and the trees in all their different colours. My dog enjoys rummaging in the leaves following the scent of small creatures that might be hiding in there. It’s a perfect time of the year for walking as it’s not too hot, but not yet too cold and muddy. I am now increasing the length of my walks because it is cooler so I don’t need to carry water for the dog, or for me.
    Walking definitely helps with weight loss, and maintenance, apart from getting valuable vitamin D and making me feel good.

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