Healthy Habits for Fall

Delicious Autumn! My very soul is wedded to it, and if I were a bird I would fly about the earth seeking the successive autumns. 

-George Eliot

Summer is always hard to say goodbye to, but the cooler temps call us toward crisp fall walks, cozy fires, warm soups, and new routines.  So as the season changes, it is best to change right along with it, and here are a few healthful habits to make the transition a joyful one.

Make Soup.

Nothing calms the soul and nourishes the body like a warm bowl of soup, infused with health building veggies, grounding root veggies, and loads of love. Here are a couple of our favorites:

Sunshine Soup
Soba Noodle Soup


Stand up Straight.

Feeling a little nervous or stressed about a new job, project, or endeavor you are taking on this fall? Check out this interesting Ted Talk by Amy Cuddy, a Harvard Business School professor. Standing in a posture of confidence impacts our body chemistry, which impacts the way we perform, which increases our chance for success. Such a simple trick that can make us feel more confident and perform to the best of our ability! I love Amy's motto of "fake it till you become it". 

Careful with caffeine.  

Careful is the key word here.  A cup of coffee every now and then is no big shake.  But when you can't function without it? When you have a headache all day because you didn't have your 8-10 cups? There's a wee bit of a problem.  Who wants to be controlled by a substance like that?  The other issue, is that caffeine affects a whole lot of our hormones, namely cortisol, the stress hormone. Elevated cortisol (from too much caffeine), affects weight gain and moodiness. Now you may be thinking, nothing puts me in a good mood like a strong cup of coffee! True, because caffeine temporarily increases dopamine, the feel good hormone. But what goes up, must come down... so watch out! 

Try this morning latte instead:

2 T. - raw cacao
1 T. - raw honey
2 T. - hemp seeds
1 t. - vanilla extract
3 c. - warm coconut, almond, or nut milk of choice (or water) 

Blend and enjoy. 

Stock your pantry.

Schedules get crazy in the fall, and cooking nourishing meals may seem like too much work - but it is vitally important. A stocked pantry makes all the difference. Here are a few items from our pantry list that will allow you to whip up a variety of easy meals in no time. 

- GRAINS: brown rice, quinoa, millet, soba noodles
- BEANS: black, garbanzo, northern, lentils
- Oils/Vinegars/sauces: olive oil, sesame oil, balsamic vinegar, tamari, Dijon mustard
- SPICES: sea salt, cumin, chili powder, turmeric, red pepper flakes, Rapunzel vegetable bouillon cubes
- PERISHABLES: eggs, garlic, onion, greens (kale, chard, spinach, etc.), avocado, ezekial bread   

What you can Make

  • Earth Bowls: Cook 1 c. grains in 2 c. water. Sauté greens and veggies of choice in 1 T. olive oil with a pinch of sea salt. Combine greens, grains, 1 c. beans, fresh or dried herbs, and vinaigrette (below). Optional: top with a fried egg. 
  • Frittata: In a cast iron skillet, sauté onion, garlic and greens. Whisk together 8 eggs, 1/3 c. nut milk, and a pinch of red pepper flakes. Pour eggs into skillet with veggies and cook for 1-2 minutes. Transfer to an oven pre heated to 500 for 8 minutes. Optional: top with goat cheese! 
  • Scrambled Eggs: Sauté greens, onions, and other veggies of choice. Whisk together 4-8 eggs and 1/3 c. nut milk. Scramble up with the veggies. 
  • Vinaigrette: Whisk together 1/2 c. olive oil, 1/4 c. balsamic vinegar, 1 T. mustard, and 1 garlic clove. Drizzle on everything. 
  • Avocado Toast: Drizzle olive oil on toast, top with sliced avocado and a dash of sea salt. 
  • Sesame Soba Noodles: Cook up some soba noodles. Mix with cooked veggies of choice, sesame oil, tamari, red pepper flakes, and cheese if desired. 
  • Garlic and Olive oil Noodles: Sauté 6 minced garlic cloves in 3 T. olive oil. Add 1/2 c. water and 1/4 of a bouillon cube. Add veggies to the skillet, then add cooked soba noodles. Serve with fresh Parmesan cheese. 
  • Soba Noodle Soup: see above
  • Lentil Soup: Sauté 1 onion and 2 garlic cloves in 2 T. olive oil. Add 4 c. chopped greens, and 1 T. dried rosemary or herb of choice. Add 1 c. lentils and 4 c. water and a vegetable bouillon cube. Bring to a boil, reduce to a simmer; 20-30 minutes. 
  • Soup: In a large pot, heat 2-3 T. olive oil over medium/low heat. Add 1 t. turmeric, then 1 onion and 2 garlic cloves (chopped and minced). Add a big bunch of chopped greens, 1 c. beans, 1 c. grains, 4 c. water, and 1 vegetable bouillon cube. Bring to a boil, reduce to a simmer; 20-30 minutes. 

 

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