Join Amanda Hanna of Posana Integrative Wellness and Yoga  in this months Soul Food blog, as she uncovers what our bodies go through on a nutritional level during the change of the season. Amanda has studied and practiced Holistic Nutrition for over 3 years and has a deep grasp of the body’s inner workings in terms of nutrition, energy and lifestyle.

After experiencing her fair share of sicknesses and finding no reliable treatment, she began doing research on natural health and alternative medicine. Amanda found the idea of alleviating her issues naturally to be so appealing. This was the beginning of her journey to wellness, and life has never been the same since.

She soon enrolled at the Canadian School of Natural Nutrition and graduated as a Certified Holistic Nutritionist. She absolutely loves food and this course changed her entire perspective on healthy eating and taught her how to make food fun and so delicious, all while staying healthy and nourished. From there she has built a business around nutrition, lifestyle shifts, energy work and intuitive healing sessions in order to help people live life to their highest potential. From her extensive background in nutrition and energy work she has made it her mission to help people understand the more intricate workings of the human body and energetic fields in order to take back control of their well-being. From here, we tackle the looming cloudy days and darkness of winter that is just around the corner…

The days are getting cooler and the need for nutrients is getting higher. As we shift from Summer into Autumn and Autumn into Winter it is so important to consider the types of nutrients and lifestyle habits we’re incorporating.

We’re making our way into winter at the end of this month and it is time to begin preparing our body’s for this transition. We tend to lather on the sunscreen here as the ozone is a little thinner and the risk for sunburn is higher; this means our vitamin D absorption and assimilation can suffer. Around 27% of New Zealanders are below the recommended blood levels of Vitamin D. Vitamin D is an extremely important vitamin that has powerful effects on several systems throughout the body (1). Unlike most vitamins, vitamin D actually functions like a hormone, and every single cell in your body has a receptor for it, making it crucial to overall physical, emotional and mental health. Your body makes it from cholesterol when your skin is exposed to sunlight.

Have you ever noticed that you tend to feel slightly more irritable, moody, sluggish or catch more illnesses during the winter months? For most people, this low immunity and emotional imbalance directly relates to a Vitamin D deficiency.

Vitamin D is a fat-soluble vitamin that is different from others as our bodies can make most of what we need with exposure to sunlight. However, we can help to support the synthesis of this vitamin by eating whole, nutritious foods.

Here’s a delicious way to get to welcome in vitamins, minerals, and healthy fats in order to promote healthy immunity as well as balanced emotional and mental health:

I’m not one to play by the rules and use a strict recipe, I believe our taste buds and intuition are the best guides so please just roll with it and do whatever feels right! You may be on a budget or a tight timeline and the best you’ve got it throwing this all together and that’s perfectly fine!

You will need:

Brussels Sprouts

Sea Salt

Russet Potatoes

Balsamic Olive Oil






Preheat the oven to roughly 400 degrees while placing salmon on a buttered (or wax papered) sheet and cover with butter, dill, lemon and garlic.

Place Brussels on a baking sheet covering with balsamic, sea salt and butter.

Boil the potatoes until soft, strain and mash with LOTS of butter, splash of milk (or alternative) and seal salt.

Cook salmon and brussels in oven at the same time, checking both after about 10 minutes.


Serve it up and enjoy the heck out of a Vitamin D, Omega 3, anti-microbial/anti-bacterial and B-vitamin rich meal!

This may help to increase your immunity through nutrient dense foods that support overall wellbeing and immune boosting function. This may also help with mental clarity, increased mood and better cognitive function through the inclusion of healthy fats for the brain and mood stimulating vitamins.

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  1. Love your ideas on healing the Body with well prepared high nutrient food. Your recipe for
    helping with Vit D deficiency is a one I will definitely try out.
    Thanks Lisa

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