Your Fall Menu is here!

Oct 14, 2013 | Tags : nutrition, simple strategies, | No Comments


As the amount of darkness increases each day, we have the opportunity to align our eating habits and self-care practices with Fall.

Why this is important:

  • Aligning with seasonal foods helps us feel connected to the Earth. A need many of us ache for without being able to name.
  • Earth provides the harvest that is balancing for the season, supporting our health and immunity
  • We learn how to go with the flow. No local berries around?! Not a problem. Dig into those apples and squashes. Enjoy the season for what it is and not what it isn’t.


I’ve got 4 simple, nutritional tips to help support you this season (recipes included – not super common for me!)

#1. Enjoy and increase these foods:

- plenty of apples (Try this)
- root vegetables (Try this) 
- baked squashes (Try this) 
- seasonal leafy greens (Try this) 

Note: Apples help scrub the digestive tract and purge excess heat out of the body so it doesn’t get overly dry.  Roots and squashes are grounding and delicious baked and are soothing for digestion as well as rich in nutrients.  Leafy greens keep the digestive system “moving” and the blood oxygenated, a power mood-enhancer.  Healthy digestion is KEY to a strong and healthy immune system.

#2. Food Preparation:

- Bake
- Stew
- Boil
- Cook

Note: In general, eating heated, cooked food is grounding. Increasing water-based meals, like soups or stews is particularly nice as they are warming and also help pacify the increase of dryness the season can bring.  If you wake up with dry eyes and nasal passages in the morning, this suggestion is for you.

#3. Herbs & Supplements:
- Vitamin D3
- Omega-3 fatty acid
- Cinnamon
- Cardamom
- Ginger
- Cumin

#4. Practices:

- Get outside and oxygenate your body with fresh air
- Slow your row.  Shorter days mean prioritizing what is necessary and letting go of “lower list” items.
- Keep your lymphatic system healthy and moving with yoga, walking, and other physical activities.
- Follow a regular rhythm of sleep, mealtimes, and relaxation throughout the day. (Here’s a simple breathing practice that balances and relaxes the body)


After one cycle of aligning with Fall, then Winter, then Spring, then Summer, you are setting yourself up for supportive habits for years to come.


TAKE ACTION:  Ask yourself the question, “What self-care practices would best support me this season?”  Let go of any attachment to what “worked” in a different part of the year.  

With love and respect,



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