Have you joined our Fall into Wellness: 30-Day Health Reset? For the next four weeks, we will be encouraging you to recommit to your health by adopting optimal habits and routines that will:
- Reset your overall wellness as the seasons change, and
- Provide actionable and healthy tasks for you to do and use through the year’s colder months.
This week’s focus is on nourishing your body. Join us as we delve into seasonal eating and explore delicious, healthy recipes that nourish your body and support your overall well-being. The beauty of this deep dive is to find nutritional balance in a way that is just right for you while also discovering how to be mindful about your food going forward.
What our bodies need for nourishment in the spring and summer differs from what we need in the fall and winter. Whereas we might need nutrients packed with water to hydrate and cool us down in the summer, we need spice and heartiness in the winter to warm us up.
Here’s what you need to know:
Nature provides abundant seasonal fruits and vegetables, each offering unique nutritional benefits. By incorporating these foods into your diet, you can enjoy delicious flavors and support your body’s needs as the months get colder.
- Autumnal Delights: Think apples, pears, pumpkins, squash, and root vegetables like carrots and sweet potatoes. These foods contain vitamins, minerals, prebiotics and antioxidants that can boost your immune system and protect against disease.
- Whole Foods First: Opt for whole, unprocessed foods whenever possible. These foods, like fresh fruits and vegetables, whole grains, and lean proteins, are rich in nutrients and fiber, which can help regulate digestion and support overall health. Find a balance in the food you eat. Whole/ Processed. Fiber/ Fat. Protein/ Carbohydrate. Larger portion/ Smaller portion.
- Mindful Eating: Jon Kabat-Zinn defines mindfulness as “paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally.” Consider your food as you eat – eliminate distractions and focus on what you put in your body. Think about how it makes you feel inside. Food is medicine, pay attention to what ‘medicine’ you are using and how it is making you feel.
Recipe Ideas:
- Roasted Pumpkin Soup: A creamy and comforting soup packed with nutrients.
- Apple and Walnut Salad: A refreshing and satisfying salad with a touch of sweetness.
- Sweet Potato and Kale Hash: A hearty and flavorful breakfast or brunch option.
- Butternut Squash Risotto: A creamy and comforting Italian dish.
Tips and Tricks:
- Spice it up: Add some flavor to autumn fruits and vegetables. Try cardamom, allspice, cinnamon, nutmeg, ginger, cloves, cumin, saffron or anise.
- Listen to your body: Pay attention to how different foods make you feel. If something doesn’t agree with you, don’t force it.
- Experiment and have fun: Cooking can be a therapeutic and enjoyable experience. Feel free to try new recipes and experiment with different flavors.
The joy of discovering new tastes and textures can make your journey toward optimal health even more exciting. By incorporating these tips into your daily routine, you’ll be well on your way to nourishing your body and supporting your overall health. Enjoy the flavors of fall and savor the benefits of seasonal eating!
It’s still possible to reset your health this fall! This week, we explore how to nourish your body with seasonal nutrition and mindful eating. In the coming weeks, we will examine movement, mental wellness and holistic self-care, giving you tips and tricks for using as the seasons change.
Sign up for the Fall into Wellness: 30-Day Health Reset by scanning the QR code and/ or texting WELLNESS to 720-782-8494.
Dr. Graves, ND, LAc, practices functional medicine at Colorado Natural Medicine & Acupuncture in downtown Castle Rock, CO. He offers a free 15-minute phone consultation for new patients to learn how functional medicine can help you live well regardless of your circumstances. Call 303-688-6698 to schedule or book online.
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