October is the month of Halloween and also the month where the leaves start to fall and the weather gets cooler.

Saying that though, yesterday we were all in shorts in the park so the seasons are a bit out of sync at the moment.

Autumn is a beautiful season and one of my favourite in terms of colour. The leaves on the trees change to the most beautiful reds, oranges, and browns.

When the leaves fall they create a crunchy blanket to walk on which is another great childhood memory I have.

So why else is the month of October special? Apart from the fact, you get to dress up as ghosts and ghouls and well let’s face it pretty much anything if you add fake blood and a bit of gore. (Yes also my favourite part) well, the following are my top three:)


1/Apple picking, and making apple crumble when you get home. I make the crumble with gluten-free oats and the children love it.

Here is a chance to make a healthy apple crumble by adding in some natural ingredients. Coconut Oil for greasing too.

The crumble is made using the following.

1 1/2 cup rolled oats (use gluten-free, if desired)
½ cup almond flour
¼ cup coconut sugar
1 teaspoon cinnamon
¼ cup (4 tablespoons)  coconut oil or grass-fed butter, melted.


2/Pumpkin fest, which is the most fun, trawling through a maze to find a pumpkin is a great way to get the kids out and active. Also getting home and making pumpkin soup or pumpkin pie is a must do.

SOUP…Pumpkins or potatoes, I use coconut oil and Himalayan salt at the end to taste and I stir in some Tumeric. (Coconut cream is good too)

3/Parties, where the food tables look amazing with witch fingers made from carrots, apple bobbing, toilet rolling a person into a mummy (yes I know “eyes rolling”) and various other games that involve the adults also playing, the bonus is that there is no judgment at all, it’s kind of expected at Halloween:)



So three favourites all relating to October but this is also the month when the weather changing causes some of us to fall short on our nutrient intake.

We then need a boost to stay at our optimum. So what do we need to do this month?


Water intake starts to fall around September and October and our bodies do need less than summer months but we still need to maintain optimum hydration.

Everyone is practically at risk for dehydration, even without any physical activity, so it is important to always keep a bottle of filtered water to always keep you hydrated.

Remember that a healthy person urinates seven to eight times each day, so if you’re not urinating frequently it means that you’re not drinking enough water.

Remember to always listen to your body. Once you feel that urge to drink, opt for structured or filtered water rather than artificially sweetened beverages, which can have dire effects on your health.

Nothing feels more refreshing than cold water to replace the liquids that you’ve lost.

What else?

Maintain vitamin D levels as we will be getting less daylight so Vitamin D is a Must. I supplement here as even when it’s sunny in September and October the sun isn’t actually high enough to give us what we need in terms of vitamin D. If you need advice on what Vitamin D supplement to take please email me as not all supplements are made equal.

Foods high in vitamin D are as follows.

Fatty Fish such as tuna, mackerel, salmon

Beef, Liver, Cheese, Egg yolks, always keep your leafy green foods high too as they will help maintain a healthy immune system, they contain high levels (organic greens if possible) of Vit C and folic acid, potassium, and magnesium to name a few.

So maintaining a healthy diet and supplementing with Vitamin D and staying hydrated. Now the one thing I must insist on is everyone dresses up………Enjoy the month and stay healthy.






Ps )These are sugar-free cakes :))

Have a great sunday

Friendly Family Nutrition






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