Q&A with Emily Jones, Naturopathic Health Coach

Winter can be a challenging season, but it’s also an opportunity to slow down, nourish your body, and embrace a more mindful routine. To help us navigate the colder months with more energy and positivity, we’ve teamed up with Naturopathic Health Coach, Emily Jones.

In this exclusive Q&A, Emily shares her expert advice on staying well during winter—from morning rituals that boost your mood to easy, nourishing meals and healthy handbag snacks for busy days. She also dives into the power of dopamine dressing and how what we wear can influence how we feel.

Whether you’re looking for simple wellness wins or ways to feel more balanced, Emily’s insights will help you make the most of the season. Let’s get started!

Winter Wellness Tips: Winter can be a challenging season for many. What are your top tips for staying positive and maintaining energy during the colder months?

Winter can feel like a tough season, but it’s also an opportunity to focus on nurturing yourself. One of the simplest ways to boost your mood and energy is to soak up as much daylight as possible, especially in the morning, as it helps regulate your circadian rhythm and supports balanced energy levels. Establishing a consistent morning routine is also essential - dark mornings can tempt us to snooze or scroll on our phones, but this can disrupt your cortisol levels, leaving you stressed and craving unhealthy foods. Instead, start your day with grounding activities like stretching, journaling, or enjoying a warm drink. Focus on warming, nourishing foods like soups and curries to support your gut health, which plays a significant role in producing serotonin, the “happy hormone.” Stay hydrated - if plain water feels unappealing, go for comforting herbal teas like chamomile or ginger. Lastly, embrace the slower pace of winter and be kind to yourself. Use this time for rest and reflection, letting go of extreme diets or intense workouts, and prioritising restorative activities like yoga or gentle walks. Your body isn’t built to run at full speed in winter, so allow yourself the space to pause and recharge.

Mood-Boosting Habits: Are there specific morning or evening rituals you’d recommend for keeping a clear mind and positive outlook?

Aim to wake up and go to bed at the same time every day, even on weekends, to support your body’s natural rhythm. In the morning, get outside for some daylight as soon as possible. Natural light in the early hours helps regulate your circadian rhythm, boost energy levels, and improve your mood. Even 10 minutes of morning light can make a difference, so take your warm drink outside if you can.

Avoid screens for at least 30 minutes after waking and 1 hour before bed, as they can overstimulate your mind and disrupt your body’s natural processes. Start your day with a warm drink like lemon water or herbal tea and wait at least 90 minutes before having caffeine to allow your natural cortisol levels to stabilise.

Incorporate movement into your routine: opt for more intense exercise in the morning to energise your body and set the tone for the day, while saving gentler activities like yoga or stretching for the evening to help you unwind.

Finally, avoid heavy meals late at night, finishing food at least two hours before bed to allow your body to rest and repair. With these mindful rituals, you’ll set yourself up for a clearer mind, better sleep, and a more positive outlook.

Healthy Handbag Snacks: Many of us lead busy lives. What are your go-to healthy snacks that are easy to carry in a handbag and keep us fueled throughout the day?

I always make sure to have some healthy options in my handbag to stay fuelled throughout the day. You’ll often find a small stash of snacks with me, like a handful of nuts, a banana, or a few squares of dark chocolate. Homemade energy balls are also a favourite - they’re quick to make, portable, and packed with nutrients. If you’re short on time, natural cereal bars are a great alternative. Brands like Nakd or Deliciously Ella are fantastic as they’re free from refined sugars and made with simple, wholesome ingredients. 

Combatting Winter Cravings: We often reach for comforting, carb-heavy meals in winter. What healthier alternatives do you suggest? 

This is such a great question! My go-to comfort meal is a warming curry. I always start with a base of coconut milk either on its own or with tinned tomatoes, then build it out with a mix of aromatic herbs, spices, colourful vegetables, and a protein of your choice. It’s a wonderfully versatile dish that’s packed with nutrients, filling, and perfect for colder days. Plus, it’s super convenient—curry stores well, can be taken to work for lunch, or frozen for those busy evenings when you need a nourishing meal in a pinch. It’s a delicious way to stay warm and fuelled!

Dopamine Dressing: The idea of “dopamine dressing” – wearing clothes that boost your mood – is gaining traction. From a wellness perspective, how do you see the connection between what we wear and how we feel?

What we wear has a direct impact on how we feel. From vibrant colours to soft textures, clothes can uplift your mood, boost confidence, and even influence productivity. Dressing in a way that aligns with how you want to feel ; energised, calm, or joyful, is a simple yet effective form of self-care. So, whether it’s a bold jumper or a cosy outfit, choose pieces that make you feel good.

Fashion Meets Function: Sarah Haran handbags are designed to bring joy and functionality to everyday life. How do you see accessories playing a role in creating a positive and empowering daily experience?

Accessories are such a powerful way to express ourselves and add a little joy to everyday life. They allow us to embrace our individuality and creativity, reflecting who we are rather than just following trends dictated by society.

Emily’s Must-Have Bag Items: If we peeked into your handbag, what three items would we always find that help you stay balanced and healthy?

1 - my water bottle, 2 - snacks, 3 - herbal tea bags 

Simple Wellness Wins: For someone just starting their journey toward better health and wellness, what’s one small, actionable tip they can try today?

Slow down. Life moves fast, and most of us are running on elevated cortisol without even realising it. Take a moment to put your phone away - disconnecting, even briefly, can help you feel more present and reduce stress. Start small and focus on being just 1% better each day. Tiny, intentional changes add up and create a calmer, more balanced life.