Happy October!                                                               FallHarvest_2[1]

Blustery afternoons, falling leaves, vibrant colors, and delicious crisp clean air.

Fall is undeniably my favorite season. I love taking long walks or riding my bike this time of year and as the season begins to unfold, it feels like there is an electrifying magic in the air. It’s also time to dig out our warm comfy sweaters, snuggly socks and get ready to light the fireplace for the first fire of the season!

As the Autumnal Equinox arrives and our days begin to get shorter and the evenings cooler, something else transpires – a sense of hunkering down or nesting, creating routine and tucking away summer’s memories for another year.

In poetry, autumn has often been associated with melancholy. With the possibilities of another summer gone and the chill of winter on the horizon, it’s a transitional time of year. The leaves on the trees change, it becomes darker earlier. As the skies begin to turn gray, some turn inward and spend time in reflection and re-evaluation. For others, the season offers inspiration to create new routines, clear the clutter, complete unfinished tasks and get organized. It is also a perfect time to nurture ourselves by practicing self-care and healthful eating, because as we all know …. the fray and endless eating of the holiday season is right around the corner.

September is the New January!   (even though it’s now October!)

Back to school, back to work, and back to the routines of real life. Since I first heard the saying that “September is the New January”, I decided that I love fall even more because it feels like yet another perfect time for new beginnings and fresh starts. So what’s on your list? And why not get a jumpstart on January’s health resolutions right now before we become unmotivated by the upcoming cold weather and are bombarded by the season of endless eating temptations?

 Eat with the season. It’s harvest time and there are so many delicious foods to choose from. Shop the perimeter of the store where you will find an abundance of nutritious, whole foods. Farmer’s markets may be winding down this time of year but still have an abundant supply of locally grown fruits and vegetables.  Choose organic whenever possible and avoid processed foods that are unhealthy, add empty calories and lack nutritional value. Enjoy the season’s fresh bounty and reap the health benefits of abundant vitamins, minerals and antioxidants. What’s to love this season? Apples, corn, pears, pumpkin, brussel sprouts, butternut and other squashes, cranberries, figs and of course BEETS!

Root vegetables are also fall favorites. Because they are grown underground, in addition to being full of natural antioxidants, they absorb vitamins and minerals from the soil and are an excellent source of fiber. If you haven’t cooked with them before, root vegetables may seem a bit intimidating at first but there a lot of incredible recipes that can be easily incorporated into your fall menu. One of my favorites for several types of root veggies is to simply toss them with a little olive oil and sea salt and roast them in the oven; it brings out their delicious sweetness.

Strengthen your immune system. Supporting our immune system as we move into the cold and flu season becomes especially important. Incorporate immune boosting foods into your diet as they are high in antioxidants, vitamins and minerals – these can include garlic, almonds, kale, mushrooms, spinach, watermelon, yogurt and berries.

  • Continually include foods, herbs and supplements that act as natural everyday detoxifiers, especially if a cleanse or detox program isn’t in your future.
  • Take a good quality probiotic. This will feed the good flora in your gut, strengthen your immune system, aid in digestion and help you to assimilate the nutrients from your food.
  • Consider an infrared sauna to sweat out the toxins and allow your immune system to be more highly efficient. Besides, when it’s cold outside, think of how good it will feel!

 

Find your new rhythm. Our routines tend to shift with the seasons. For many families, fall is when the new school year starts, the kids join extracurricular activities and the juggling act begins. For others, it may be a time to re-focus at work or home, to indulge in a favorite hobby, begin a new project or even finish an old one. It can prove challenging, especially with the shorter days and busier schedules to find time to fit in the things that you want to do after you’ve finished doing the things that you have to do. Consider making a list of what is important to both you and your family, then gather everyone around the table for a good old fashioned family discussion. The more input, conversation and involvement everyone has supports creating a successful outcome, which is a win-win for everyone.

 

Sleep. Adequate sleep is key to a healthy lifestyle but with so many demands on our time, it is often sacrificed just to fit everything in. The importance of sleep goes way beyond boosting your mood or banishing those dark circles under your eyes. 

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Lack of sleep can lead to a myriad of health problems including heart problems, diabetes, weight gain and depression.  Getting good restorative sleep can sometimes be a challenge; here are some tips to help you get your Zzzzz’s:

 

  • Create a sleep routine; strive for 7-8 hours a night if possible. Go to bed at the same time each night. Take some time to wind down before hitting the hay. Have some herbal tea, turn off the TV, turn down the lights and relax in front of the fireplace or cozy up in a blanket quieting your mind for a short while for turning in.
  • Avoid caffeine, alcohol and nicotine for 4-6 hours before bedtime.
  • Sleeping in a cool, dark, quiet room can help promote sound slumber.
  • Instead of reaching for your laptop or iphone late in the evening, why not grab a good book? Electronic devices are well known to stimulate brain activity which can disrupt your ability to drift off to sleep.
  • Go to bed only when you are truly tired. Struggling to fall asleep only leads to frustration.
  • Exercise earlier in the day – finish at least 3 hours prior to going to bed. Exercise done at the right time of day encourages restful sleep.
  • Limit your fluid intake in the hours before bed. This will eliminate or reduce the need to use the bathroom in the middle of the night.

 

Exercise. Keep moving and stay committed to exercise, even on days when you can’t get in your regular routine or trip to the gym. The benefits of regular exercise are endless and far exceed losing weight or building muscle.  Being physically active not only helps you feel and look better, it contributes to your overall sense of wellbeing.

  • Go for a brisk walk instead of sitting during your coffee break.
  • Take the stairs.
  • Chase away the parking Gods and walk those extra steps.
  • Add in Yoga or Pilates to include stretching and to build strength and flexibility.
  • There are lots of options out there so be creative and find something that uniquely works for you.

 

Water. Did you know that your body weight is approximately 60 percent water? Water does more than quench your thirst, your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions making it imperative that we hydrate sufficiently. Many studies say that we should drink half of our body weight in ounces but other factors should be considered as well including the climate you live in, how physically active you are, and whether you’re experiencing an illness or have other health problems. Like many, I struggle to get my daily ounces down. I do start my day with 8oz first thing in the morning, I put it on my night stand before I go to bed and drink it in the morning before my feet land on the floor.

Here are some other ways to increase your daily water intake:

  • Add your own flavor to otherwise boring water. Instead of using products that contain flavoring agents, opt for something more natural like watermelon chunks, mint or orange slices.
  • Keep it close. Carry a BP Free water bottle with you during the day to make it handy to refill it.
  • Light broths and herbal teas count!
  • There’s an app for that! Try Waterlogged for your iphone to help keep track. Or if your not big on apps you can always set a few alerts to remind throughout the day.
  • Eat your water. You can hydrate with water rich foods such as cucumbers (96%), celery (95%), tomatoes (94%), Broccoli (92%), Lettuce (96%), grapefruit (90%) and of course watermelon also (96%)

 

Carve out some YOU time.  Adding yourself to your own priority list is one of the most important things you can do for your health. We all need time to relax and recharge, andapple spending time with ourselves can provide much needed balance to our otherwise  demanding lives. We tend to pour our energy into other’s needs before our own often leaving us depleted, tired and prime candidates for getting sick. From exercise to sleep and everything in between, what we do isn’t as important as the fact that we do it. So get on your own calendar – go ahead, write it on there.   

What could you do with a little more breathing space in your life this week? 

 

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