How I Eat During Austin Allergy Season
Every winter in Austin, someone in my coaching group says, “I just feel blah.” Cedar season does that to a lot of us. You sleep worse, you move less, and suddenly takeout sounds like the only option.
Years ago I wrote a post on our old site about allergies that leaned heavily on a supplement protocol. I’ve grown a lot as a coach since then, and I want to be clear and honest this time. Food doesn’t replace your doctor or your allergist. If your symptoms are rough, please go see them. What food can do is help you feel steadier and more like yourself while the season runs its course. That’s what this post is about.
Why I focus on the plate, not a product
In our experience, the clients who feel best through the winter aren’t the ones taking the most pills. They’re the ones who kept their basic habits going when they felt tired: meals with plenty of vegetables, enough protein, water through the day and decent sleep.
Think of your daily habits like the foundation of a house. When the weather gets rough outside, a solid foundation doesn’t stop the storm, but it means the house is in better shape to handle it. Your meals, water and sleep are that foundation.
The plate I come back to
Here’s the simple plate I’ve used for myself and with clients for years. No calorie counting, just a rough guide:
About half your plate is vegetables. Roughly 12 ounces of cooked or raw veggies. Leafy greens, peppers, squash, broccoli, whatever you like.
A palm-sized portion of protein. Around 6 to 8 ounces of chicken, fish, turkey, eggs, beans or tofu.
A small scoop of starch. About 2 to 4 ounces of sweet potato, rice, quinoa or beans.
A little healthy fat. Olive oil, avocado, nuts or seeds.
That’s not a strict rule. It’s a starting point. Eat more veggies than meat, keep processed foods lower, and you’ll find your energy feels more even through the day.
Small habits that make tired days easier
Keep water nearby. When you feel stuffy and tired, it’s easy to forget to drink. A big bottle on your desk is the simplest fix I know. Warm drinks count too; I love a mug of bone broth or herbal tea on a cold Austin morning.
Cook once, eat twice. Make a big pot of soup or chili on Sunday. When you feel blah on Wednesday, dinner is already done. My cedar season comfort meals post has three easy ones to start with.
Go easy on yourself with movement. If you feel run down, a walk around the neighborhood counts. You don’t have to crush a workout to stay on track. Rest is part of the plan.
Protect your sleep. Sleep is when your body does its cleanup work. A dark room, a cooler temperature and putting the phone down a bit earlier all help.
Notice how you feel after meals. This is something we do a lot in coaching. After you eat, ask yourself: do I feel lighter or heavier? More awake or sleepier? You’ll start to see your own patterns, and that’s more useful than any list I could give you.
What about supplements?
My honest take: no supplements are needed to start or to get results. Depending on your diet style, we may recommend some later. We don’t start anyone on them at the beginning of our program, and food always comes first. If you’re curious about a supplement or a vitamin, talk to your doctor first, especially if you take any medications. They can look at your blood work and tell you what makes sense for you.
What the science says (and doesn’t)
Researchers are still learning about how food patterns and seasonal symptoms connect, and the findings are mixed. I don’t want to promise you anything food can’t deliver. What we do know is that eating patterns rich in vegetables, fruit, fiber and healthy fats support overall health, and that sleep, water and gentle movement help most people feel better day to day. That’s the part we can control, so that’s where I put my energy.
Game plan for this cedar season
Build one plate today that’s about half vegetables.
Fill a water bottle and keep it where you can see it.
Cook one big batch meal this week so you have a backup for tired nights.
See your doctor if your symptoms are getting in the way of life.
No shame, no guilt. You’re just giving your body a little more support during a tough few weeks.
Want a plan to follow?
If you’d like a week of meals mapped out for you, our $27 7-Day Reset is a simple, low-pressure way to try this style of eating. And if you want coaching and support beyond that, take a look at the 8-Week Program.
What’s your go-to meal when cedar season wipes you out? Share it below so others can try it.
