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Your Fall Menu is here

Updated: Aug 27, 2021

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 can be helpful to you:

  • Aligning with seasonal foods helps us feel connected to the Earth – a connection many of us ache for, sometimes unknowingly

  • The Earth provides a local harvest that is balancing for our bodies and minds, supporting our health and immunity

  • We begin to see and respect our place in the larger cycles of life, a remarkable medicine for feelings of disconnection or isolation

  • This offers one doorway into healing our relationship with food

I’m sharing four basic, nutritional tips to help support you this season.

#1. Enjoy and increase these foods:

- plenty of apples

- root vegetables

- baked squashes

- seasonal leafy greens

Note: Apples help scrub the digestive tract and purge excess heat out of the body so it doesn’t get overly dry (thanks to pectin). 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 powerful mood-enhancer. Research has shown that a healthy digestive system and microbiome contributes to a strong and healthy immune system.

#2. Food Preparation:

- Bake

- Stew

- Boil

- Cook

Note: Eating heated, cooked food is generally more grounding than raw, cold food. Increasing water-based meals, like soups is particularly nice as they are warming and also help pacify the increase of dryness the season can bring. Use your judgement based on the weather outdoors.

#3. Herbs & Supplements:

- Vitamin D3

- Omega-3 fatty acid

- Cinnamon

- Cardamom

- Ginger

- Cumin

Note: Both vitamin D and Omega-3 fats are touted for their mood enhancing properties during darker months. Warming spices aid in digestion and seem to "feel right" for the season. It might be a sweet time to re-organize your spices so Fall-friendly ones are in eye-shot or arms reach.

#4. Practices:

- Spend time outdoors and rest your physical senses, wonderful for your nervous system

- Identify the “essential” each day

- Keep your lymphatic system healthy and moving with yoga, walking, and other physical activities

- Recommit to a helpful rhythm for sleep and mealtimes

What is one thing you'd like to add to your Fall repertoire? Every act, no matter how small, counts.

With love and respect,


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