A Nutritionist Guide to Ultimate Winter Nourishment

Today we sit down with Greta Rose, Sydney based nutritionist to talk about the importance of winter nourishment, and why healthy, seasonal, and intuitive eating is the highest form of self-care.

Greta, its no doubt we find ourselves reaching for warmer foods to nourish ourselves during the cooler months, why is this?

“This is our body’s natural way of intuitive eating, with food acting as a natural thermoregulator to control the body’s core temperature. Foods like watermelon, cucumber, iced cold drinks, and salad cool the body, whilst stews, soups, broths, and warm drinks heat it up; in short if we look at food that way, opting for those warmer foods in the cooler months naturally makes sense, it is our bodies way of internally warming up. So, get out the slow cooked, simmer up a big pot of soup and sip on herbal teas throughout the day!”

Why is it so important to listen to what your body is telling you to eat during the cooler months?

“When it comes to food and our bodies, we all have an innate intelligence regarding what foods we crave and what our bodies need at certain times. Due to high sugar and salt levels in our diet, time constraints and convenience of fast food, our innate intelligence is often overridden. Consequently, diets can become high in sugars, salts, and calories.
A high-sugar, high-salt and high-calorie diet significantly reduces our immune system, leaving us more susceptible to colds and flus in the cooler months. And, while that warm, chewy chocolate brownie with ice cream may seem like what you 'need' on a cold winter night, it is really something nutrient dense that boosts your immunity. Try opting for a warm berry compote with Greek yogurt and honey.”

Speaking of nutrient dense foods, what would be your go-to meal that doubles as a skincare superfood?

“My go-to winter meal that I have simmering away on the stove on a weekly basis, is a good old fashioned, slow cooked, chicken soup. All you do is pop all the ingredients into a slow cooker and leave it to do its thing for 8 hours. This is one of the easiest meals to make during winter, it tastes amazing and is packed with nutrients. Through the slow cooking process, the soup becomes rich in collagen, an essential building block and vital nutrient for joints, skin elasticity and healthy glowing skin, it’s all about making food a part of our skincare regimen.”

Can you tell me your top 5 tips to nourish your body throughout winter?

1 - Boost your circulation, infrared saunas and dry brushing are two incredible ways to get the blood flowing. They not only feel great, but they also help your lymphatic system to detoxify your skin cells and help to remove waste from the body!

2 - Get enough shut eye, sleep is a non-negotiable when it comes to health. Good, well rested sleep boosts the immune system, reduces our stress hormones, and allows our body and skin to repair and recover.

3: Eat seasonally, buying seasonal foods means that you’re getting produce that is usually cheaper and are at their peak nutrients. More nutrients for us, means more of a stronger defence against colds and flus.

4: Sunshine! Vitamin D is an essential nutrient for our immune system and unfortunately levels can be quite low in a lot of people during the winter period, practise safe sun exposure and get yourself into the beautiful outdoors.

5: Antioxidants are a must, Vitamin C is also another nutrient essential for immunity during the cooler months, make sure you get a daily dose of foods high in Vitamins C, such as oranges, golden kiwi fruits and strawberries.

There’s no denying good skin starts in the gut, what are your tips for ultimate gut health?

“Great skin absolutely starts in the gut! When it comes to skin health, you should not only consider what you put on your skin, but also what you put in your body. Very simply put, our gut needs variety: a variety of foods, variety of colours and variety of textures. In natural medicine, we say that if the body is not detoxifying correctly (going to the bathroom well) it may be expressed through the skin (an alternative detox pathway). Here are my top tips to ensure your gut and skin are in good health: avoid foods that you know you don't tolerate well; eat a variety of fruits and vegetables; great quality oils such as avocado, olive oil, and salmon; limit the amount of sugars and salts you consume; and make sure you're drinking 1.5 litres of water per day.”


What is one superfood that you can’t live without during winter?

“One of the superfoods that I can't live without during the cooler months is raw cacao, it is one of the main stars of my favourite warm drinks, my ‘Circulation Boosting Hot Chocolate’. I make this most mornings with warm nut milk, raw cacao, ginger powder, turmeric, cayenne pepper and honey. All these ingredients, especially cacao, promote great circulation by helping blood vessels to dilate, and act as a natural thermogenic to keep the body warm. Great circulation also stimulates new blood flow to the surface of the skin, keeping it healthy. As it acts as an anti-inflammatory, it also soothes redness and blemishes, improving the skin's complexion.”

Product Focus for Healthy, Radiant Winter Skin:

Boost your skin with ultimate radiance this winter with our Ella Baché Purifying Tomate Emulsion, blended with Tomato Extract this lightweight, yet luxurious emulsion quickly absorbs into the skin, working in perfect synergy to re-balance and purify the complexion.

Enriched with powerhouse ingredient Lycopene, the red carotenoid pigment that gives tomatoes a deep red colour, it also takes credentials for antioxidant benefits too, with its unique ability to absorb into the dermis, whilst playing a powerful role in protecting, repairing, and brightening the skin.

Oh, and while we have you ladies, a little PSA. This month, when you purchase 2 or more Ella Baché skincare products, you will receive a complimentary Tomate Emulsion. So, there is no time like the present to stock up on your skincare saviors!

Suited for: Skins that are lacklustre and in need of hydration, multifunctional this cream doubles up as your perfect make-up primer.

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