In the modern world, we have the luxury of living in similar ways season to season, regardless of the time of year. 

We can pick up a pint of strawberries in winter just as we can in summer. Sleep patterns can stay the same all year. And exercise in the gym can continue at a pleasant 70 degrees whether it’s cold out or warm. 

In fact, an entire year can be quite homogenous.

However, for thousands of years, humans have acknowledged and respected the seasons, living accordingly. Humankind is still here today much in thanks to the connection our ancestors had to the earth and its cycles.

We are genetically programmed to ebb and flow with the energy of each season, so conscious living in this day and age may benefit our bodies and minds – even if it’s not a necessity like it once was.

If you’re ready to reconnect to the organic patterns of Mother Earth, look to nature for its cues.

Whether dramatic or faint, distinct seasonal changes happen throughout the entire world. Temperatures rise and fall, daylight increases and then diminishes, plants bloom and die off and animals are active then hibernate.

These signs can help us humans adapt in our own way to each season.

Spring

Coming out of hibernation, spring is a time of outward energy leading to rebirth.  Trees and plants come to life, animals stir and wake, daylight slowly increases, and temperatures begin to warm.

During this time of year:

• make goals for the next six months
• plant seeds in your garden
• take your movement outside
• consume fresh, colorful vegetables like greens, radishes, asparagus, and leeks
• clean and declutter your environment

Springtime can motivate the renewal of body and mind, so use this inspiration mindfully.

Summer

Filled with sunshine, long days, and a bounty of color, the earth is in full swing come summer. 

Connect with this season by:

• living in nature as much as possible (such as eating outdoors)
• consuming a wide variety of cool and crisp harvested fruits and vegetables
• engaging in outdoor activities and hobbies
• taking a break (or an afternoon nap) to beat the heat

Let summer’s energy fill you with the vitality to explore and enjoy.

Fall

This slowing time of year brings energy inward. The busyness of summer begins to dwindle and preparation for colder months becomes apparent with shorter days, cooler temperatures, and harvests from deep within the soil.

To adapt to fall:

• take measures to slow a hectic schedule
• eat a diet of warm, cooked foods such as roasted root vegetables and cozy soups and stews
• up your vitamin D intake with foods (and supplements, if needed)
• adjust your bedtime to allow for more sleep
• reconnect with others
• reflect on accomplishments and goals from the last six months, reassess what is working and what is not in your life, and make changes if necessary

Transition to fall with determination to nourish, comfort, and soothe the body and mind.

Winter

Cold temperatures and long nights make hibernation seem quite appealing. Energy is stored in the earth, and rest and recovery are needed for the renewal process coming in the spring.

In winter:

• move gently (such as with yoga and stretching)
• increase your vitamin C for immunity intake with citrus fruits
• keep your entire body warm with hats, gloves, scarves, boots, and jackets
• drink warm beverages
• calm your mind and body with reading, meditation, journaling, etc.

Take this time of year to restore yourself for busy seasons ahead.

Living seasonally is about more than just donning sweaters in autumn and swimsuits in summer. Energy from Mother Earth throughout the year can guide your internal needs if you listen closely. 

Try to make purposeful adaptations – whether big or small – to reconnect yourself to this beautiful organic cycle.

REFERENCES:

https://www.almanac.com/living-seasonally
https://earthyvibes.org/how-to-live-with-the-seasons/

With many fruits and vegetables available year-round it’s easy to forget that nature knows best, and that the foods it provides us with do in fact have an optimal eating time. ¹ Seasonal fruits and vegetables not only support our nutritional needs more efficiently, but they taste better too! These are just a couple of the reasons why seasonal fruits and vegetables should feature regularly in your diet.

They really do taste better

It’s not a marketing ploy – there’s a fundamental reason why seasonal produce is far better tasting. Fruits and vegetables that are in season are fresher, sweeter and perfectly ripe. This is because they’ve been picked or harvested at the right time after they’ve naturally ripened in the ground, or on the vine or tree – allowing them to retain greater flavor. When we eat foods that are out of season, they will have been harvested early and undergone a process of refrigeration to keep them from spoiling during transportation. Fridges are beneficial for preservation, but they’re the enemy to flavor, and chilling will always diminish that perfectly ripe, sweet taste. Often, products will have to undergo extra heating to artificially ripen them once they reach their intended destination too. This greatly reduces the flavor and removes that lovely sweetness that you only get with freshly picked produce. Out-of-season foods can taste floury, fibrous or even flavorless in comparison to their seasonal counterparts.

Benefit from a higher nutritional value

It’s not just the flavor that’s retained in seasonally ripened fruits and vegetables, but the nutritional value is far greater too. Eating produce closer to harvesting ensures better retention of nutrients, as many nutrients will start to decrease in foods stored for longer periods of time. Vitamin C, folate and carotenes in particular will rapidly decline in produce that are not consumed soon after harvesting. Larger suppliers may even stock out-of-season fruits and vegetables that have been gassed, irradiated (through radiation) to kill germs and preserved in wax to keep them looking fresh and extend their shelf life. It goes without saying that none of this will be beneficial to our health.

Support your body’s natural requirements

Eating foods that are in season will better support your body’s natural healing and cleaning abilities. In winter, for example, nature provides us with an abundance of citrus fruits which are high in Vitamin C and help to protect against the cold and flu viruses, and many varieties of squash, which contain Vitamin A to strengthen our immune systems ahead of the change in weather. Seasonal changes are always a key time for picking up viruses. So wild garlic, chives and leeks, which all contain natural antibiotics, are great to eat as it moves into the Spring. By contrast, summer brings with it lots of stone fruits that offer extra beta-carotenes and other carotenoids to help protect against sun damage.

Support the environment and the local economy

Purchasing more locally grown fruits and vegetables protects small, local farmers from being financially pressured into expanding and developing for industrial or commercial use. Preserving the farmland also provides animals, insects and birds with a place to live and thrive. ² “Food miles” are reduced with less travel, meaning less consumption of fossil fuels and fewer carbon and greenhouse gas emissions. Furthermore, because local farmers don’t have the inflated transportation and distribution costs that large agricultural businesses do, they’re able to retain more of their profits – helping small, local businesses to become even more successful.

Eating a variety of healthy, nutrient-filled fruits and vegetables is always going to be beneficial to our health and is certainly a giant leap up from processed foods and artificial colors and flavorings. But for the greatest benefits of all, try to keep seasonal fruits and vegetables at the forefront of your shopping list.

1. https://www.bbcgoodfood.com/seasonal-calendar/all [↩]
2. https://www.gdrc.org/uem/footprints/food-miles.html [↩]

Tune in to what’s important by stepping outside…

It might not be a huge surprise to hear that being outside, getting fresh air and exercise is not only good for your physical health it can also be beneficial for your mental health. But did you know that so-called ecotherapy – a form of therapy based on interacting with nature – is growing in popularity as a practice for anyone experiencing stress, anxiety or hard times in general.

Ecotherapy, or nature therapy as it’s sometimes known, is an approach that focuses on the benefit of being within and interacting with the natural environment.¹ The idea is that taking part in outdoor activities and engaging with nature can be regenerative, for both your mind and body.

It offers the chance to enjoy fresh air, appreciate the beauty of nature, experience the changing seasons and notice the finer details that are often missed when we’re all so busy in our daily lives.

In fact, in some cases,² practitioners are prescribing ecotherapy as a way to help reduce conditions such as stress and depression and boost self-esteem and confidence.    

What does Ecotherapy involve?

Ecotherapy programs focus on bringing together groups of people in rural or urban areas and introducing activities where you can either experience nature first hand or get involved with nature.³

There’s an emphasis on getting involved, becoming active, learning and sharing skills. But it’s also about taking more notice of your surroundings and paying attention to the sights, sounds and smells you encounter. “Being present” in the moment.

Ecotherapy activities can involve:

• Environmental conservation – hands-on activities involved with caring for the environment, such as planting trees or clearing woods.
• Outdoor exercise – taking part in physical activities in green spaces, such as yoga or tai chi in a park, or walking as a group in the countryside.
• Horticulture – getting involved with gardening.
• Allotment gardening – planting, caring for and harvesting your own food.
• Animal therapy – learning to look after and care for animals.

How can it help?

The benefits of access to sunlight are recognized as being beneficial for easing symptoms of the mood condition seasonal affective disorder (SAD) and ecotherapy works in a similar way.

Research has found ecotherapy can be good to try for those experiencing mild to moderate depression (sometimes alongside other therapies, such as counselling, medication or cognitive behavioral therapy), as being outside and doing practical work can help improve wellbeing and self-esteem.

It’s also reported to be useful for easing stress, helping people feel calmer and more relaxed. It’s natural to not feel like exercising when you’re feeling depressed or are stressed out, and some people find it hard to motivate themselves to get up and out. But being outside, engaging in gentle activities and breathing in fresh air can gradually help you relax and become calmer.

It’s a good way too for you to connect with other people. Depression and related health issues can often lead to people becoming isolated and alone, but being part of a group where people understand can be rewarding and uplifting.

Do-it-yourself Ecotherapy

Of course, even though it’s begun to be used with some success in specific practice, ecotherapy is something that anyone can think about bringing into their life as a general and positive philosophy, not just a reaction to stress or other issues.

If you are keen to give it a go but don’t have access to an ecotherapy program, or even a group of people to try it with, don’t worry. There are plenty of ways in which you can incorporate the principles of ecotherapy into your life and create your own do-it-yourself approach to help clear your head, relax your body and support your state of mind.

You don’t have to live in the heart of the countryside either. Having access to an urban park or green space helps, but at its most basic level, benefits can be gained from simply being outside.

Here are some ideas for ways in which you could incorporate ecotherapy into your life.

• Start with the nature on your doorstep. Tend to the plants in your garden or cut your lawn. If you don’t have a garden, buy some pots or a window box and take pleasure in planting them with flowers or herbs.
• You may not have ridden a bicycle for years, but give it a go. Hire a bike, find a safe cycle track and go for a ride. Cycling is a good form of exercise and can help generate feel-good endorphins, which may uplift your mood.
• Become a conservation volunteer. Find a local conservation project and see if there’s a task you can help with. From cutting grass to trimming back undergrowth, there are lots of opportunities to help preserve natural beauty for future generations.
• Take a walk through the woods and observe the trees. Appreciate the colors of the leaves, the fruits of the trees and the wildlife nesting or living in the wood. Don’t just walk through, try to absorb that feeling on being at the center of a living, breathing network – which you are a part of.
• Take a trip to the beach. Explore rock pools, collect shells, listen to seagulls and watch the waves roll in. The sound of the waves and contemplating the infinite horizon is at once calming, and humbling – putting problems into perspective.
• Create your own natural art. Collect pine cones, seashells, sea glass, pebbles or leaves. Keep an open mind and see what you can create.

Planning your own program, and sticking to it will not only be fulfilling, but inspiring. Ecotherapy is something everyone could benefit from. Activities such as these can involve all the family, from the young to the old, and offer physical as well as emotional benefits.

Give it a try, no matter the time of year, and you’ll soon discover that adding a bit of structure to how you go out into nature can help lessen the impact of the challenges and stresses we can all find ourselves facing – and increase our appreciation for the larger world, and our place in it.

1. https://www.psychologytoday.com/gb/blog/out-the-darkness/201204/the-power-nature-ecotherapy-and-awakening [↩]
2. https://www.webmd.com/balance/features/nature-therapy-ecotherapy#1 [↩]
3. https://www.mind.org.uk/media/2699029/making-sense-of-ecotherapy-2015.pdf [↩]

In addition to the beautiful change of nature’s colors, the crisp feel of an autumn morning, and the coziness of the early evening twilight, for many, falling in love with fall includes enjoying the rich, nutrient-dense foods that fill our plates.

And for good reason. Even though today’s world offers the ease and accessibility of consuming any type of food any time of year (think berries in winter or asparagus in fall), the earth was not designed to have the same availability all year long.

For thousands of years, our ancestors lived seasonally, knowing it was a necessity to survive.  The functionality of what was consumed during each time of year was essential to life – much different than our modern world, in which we don’t have to live as carefully.

However, fall is a time of year that inspires reconnection with the earth and the harvest it has to offer. With intention and mindfulness, you can enjoy the transition and learn to live seasonally.

Resetting

During autumn, nature begins to slow. Daylight lessens, temperatures drop, and leaves fall, making way for reflection and awareness. This makes it an encouraging time to reset, particularly when it comes to diet.

Cleansing the body of built-up toxins and old cells, providing the digestive system with a rest, and creating fresh seasonal eating goals are all distinct ways to regroup with the new season.

For example, such options are:

• Intermittent fasting – restricted eating within an 8-hour period
• Consecutive fasting – fasting for an extended period of time
• Elimination diet – eliminating food sensitivity triggers such as sugar, dairy, and/or gluten
• Modified diet – consuming only designated foods such as organic and/or non-processed fruits, vegetables, whole grains, healthy fats, and lean proteins
• Proper hydration – providing the body proper fluid for cooler months

A reset can be as simple or intense as you’d like, lasting one to three days, a week, or even longer (oversight from a health care practitioner is advised for substantial diet changes such as fasting) – just remember to be prepared before you start.

Organize your reset with:

• a detailed plan of what you will eat and when
• a pantry of stocked items needed
• appropriate cooking instruments
• encouragement from your family, friends, a nutritional counsellor, a health care provider, or an online support group

Nourish

Once the work has been done to start anew, it’s essential to move forward with proper nourishment and fall boasts a plethora of ways to do that.

First, transition from cooling summer foods to warm fall foods. Swap the raw and uncooked for:

• roasted vegetables
• baked fruit
• cooked lean proteins
• homemade broths
• warm soups and stews
• hot teas and coffees

Second, look to nature’s bounty (available at many local farmers’ markets or grocery stores with seasonal produce) for what foods to cook such as:

• root vegetables (sweet potatoes, carrots, turnips, rutabaga, and beets)
• squash (butternut, acorn, red kuri, spaghetti, and delicata)
• pumpkin
• kale
• arugula
• apples
• pears
• pomegranates
• cranberries
• figs
• Brussel sprouts
• cauliflower

Lastly, take time to cook favorite fall recipes and try new ones. Slowly chew and savor your meals, and if preferred, share dishes made with love and nutrients with others.

Pumpkin-flavored anything can be fun when the mercury dips but the season has much more to offer than what we add to our coffees (although that’s an enjoyable part of it, too).  Consider how you will reset your system and then nourish it properly for a fruitful and healthy autumn.

References:
https://shawellnessclinic.com/en/shamagazine/the-seasonal-foods-you-should-be-eating-this-autumn/
https://platefulnutrition.co/5-tips-for-transitioning-into-fall/

Did you know the more connected we are with nature (like that of nature therapy), the healthier we may be? 

Considering the great outdoors can do everything from nourish our bodies to boost our mood, it may be time to develop a deeper relationship with it in order to gain as many benefits as we can.

One way to do this is by seasonal living, in which aspects of our lives such as diet, movement, sleep, and activities are adapted to the specific time of year. Taking cues from light, the weather, plants, and animals, we can learn to live respectfully and in sync with the cycles of Mother Earth.

Doing this can take conscious effort yet creating a purposeful transition from season to season can be an easy and enjoyable approach.

First: Listen to your body

When temperatures change and the outside world begins to look different, we may experience signs pointing to what the body intrinsically needs.

Such seasonal transition cues can be:

• food cravings (such as fresh, crunchy greens in spring and warm root vegetables in fall)
• energy shifts (outward energy in spring/summer and inward energy in fall/winter)
• change of hobbies/interests based on weather and daylight
• the need for more or less sleep
• an overall sense of wanting change (like wanting to simplify or yearning to read more)

In addition, simply not feeling well in certain seasons (like having low energy, mood issues, and an overall sense of un-wellness) can be due to the lack of nourishment required for the specific season. 

Listen closely to what your body desires and adapt diet, sleep, and routine to nurture its needs.

Next: Choose how you’ll tangibly transition

More than switching out your wardrobe or ordering a certain flavor of coffee, a distinct transition from season to season can bring closure to one way of living and open the door for another.

Ideas for this transition are:

• a diet reset or fasting to provide the digestive system rest and recovery
• taking a break from social media, news, and other online outlets to make space for reflection on the past season and goal setting for the new one
• mindful transitional movement such as yoga, stretching and walking
• focus on liquid intake for proper hydration

Transition periods can be what you choose, from one to three days to a week or longer. 

Then: Live seasonally

Once a transition takes place, revel in the joy of the new season.

What you eat, how you move, when you sleep, and where you go can all be influenced by nature for optimal health.

For conscious seasonal living, try:

• cooking based on outdoor temperatures (cooling foods in spring and summer and warming foods in fall and winter) with a focus on in-season produce
• movement inspired by temperatures, daylight, and natural surroundings (such as running in spring, kayaking in summer, hiking in fall, and snowshoeing in winter)
• adjusting sleep patterns (more in winter for rest and recovery and less in summer for movement and harvest)
• dwelling in environments that fit the season (eating outdoors in summer or working from a cozy coffee shop in fall)

Even though we can access much of what we desire all year long and can choose to live the exact same way day to day, seasonal change can provide us with a variety of different nutrients, movements, and ways of living to enhance life.

Think about how you can gently evolve your daily routine to honor the season today.

References:
https://www.seasonsofchange.com/seasons-of-change
 

Travel at the holidays is often exciting – the anticipation of getting away, the enjoyment of seeing loved ones, and the indulgence of our favorite meals all beckon to us.

However, our immune systems can take a beating during this time, leading to susceptibility for colds and flu – not what we want our holidays to be full of.

If you’re planning on travelling this holiday season, take a strong, healthy immune system with you with these supportive tips.

1. Be conscious of sugar intake

Would the holidays really be the holidays without sugary treats?  For many of us, probably not –and that’s okay (for the most part).

Sugar can wreak havoc on the immune system, creating low-grade inflammation and weakening its fighting response to bacteria and viruses.

However, rather than depriving yourself of all of your favorite goodies, adapt your daily choices to fit the season. 

First, reduce and/or cut out sugars found in such foods and beverages as sodas, salad dressings, and processed foods. This will free up some sugar and caloric intake for that piece of pumpkin pie or glass of eggnog you’ve been craving.

Second, be aware of unconscious eating. It’s easy to reach for one of the doughnuts sitting out in the break room or snag a piece of hard peppermint at the receptionist’s desk during an appointment, but all of those things add up. 

Ask yourself if you really want that treat or if you’re choosing it just because it’s there.

Third, eat protein with sugar. Protein helps keep blood sugar levels stabilized. If you really want that breakfast pastry, include an egg on your plate. Or if you desire hot chocolate, make it with dairy or soy milk.

Lastly, have healthy options readily available. Place clementines in a bowl on your kitchen counter, pack hummus and vegetables in a small cooler for work, or fill a bottle with fruit-infused sparkling water. Whatever route you choose, be diligent in keeping low sugar options within reach.

2. Get good sleep

Hours sitting in a seat, shifting between time zones, and laying in a bed that isn’t your own are all catalysts for poor sleep. And when we don’t get enough, our immune system suffers.

During sleep, the body produces cytokines, proteins that fight infection and reduce inflammation. Sleep not only creates cytokines but also puts them to work.

For better travel sleep, start by adjusting your schedule slowly to your destination before you leave. That may mean going to bed 30 to 60 minutes earlier for a few nights before boarding the plane as well as making sure you still get your usual amount of sleep in after you land (even if that means going to bed early in your new time zone).

Also, bring sleep aids such as melatonin, a sleep mask, and earbuds (if sensitive to light and sound), as well as your own pillow if possible. For kids, make sure to pack their favorite stuffed animal or blanket.

3. Be prepared before, during, and after travel

Strong immunity for holiday travel starts before you’ve even left and doesn’t stop until long after you’ve arrived back home.

A daily supplementation regimen contributes to supporting the immune system throughout the entire holiday. Some things to include:

• Vitamin D
• Vitamin C
• Zinc (a lozenge can be helpful during a flight)
• Omega-3 fatty acids
• Colloidal silver (sprayed on hands and in the nasal cavity during travel)

But make sure you don’t just rely on supplements. Foods that boast these nutrients should be top of mind and your first choice whenever possible.

In addition to these tips, making the holidays about family, friends, and love and keeping it filled with plenty of joy and laughter may be one of the most beneficial things you can do for your immune system when travelling during the holiday season.

So let go of stress, take care of yourself, and revel in the time spent with those you love. Your immune system will thank you.

REFERENCES:

https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity

https://www.cedars-sinai.org/blog/8-expert-tips-to-avoid-getting-sick-when-you-travel.html

Winter is a time of hibernation in nature. For humans, this can make shopping for fresh produce feel stark and desolate.

If you find yourself missing the sweet strawberries and ripe tomatoes of summer, don’t fret. Winter offers an abundance of nutrient-dense foods that can take your season from drab and boring to delicious and nutritious.

Here are ten ways to liven up your diet with vitamins, antioxidants, flavonoids, minerals, fiber, and more.

1. Cacao hot chocolate. Swap traditional high-sugar hot chocolate to one made from cacao nibs or dark chocolate with at least 75% cacao. Enjoy the methylxanthine benefits of this superfood such as balanced mood and healthy lung function.

2. Bone broth with mushrooms, onion, and garlic. Keep the bones from the chicken you roasted or the steak you broiled and simmer them for 4-6 hours in water with a variety of mushrooms, sliced onions, and chopped garlic along with any other desired vegetables and/or herbs. Use the broth as a foundation for soups and stews or enjoy as a warm beverage. Your immune system will thank you.

3. Matcha morning waffles. Add a little excitement to your weekend brunch by including matcha powder in your waffle or pancake mix. These powerful antioxidants are great for everything from your skin to your heart.

4. Stew with lentils or beans. A good winter stew is welcoming after a cool day outside. Add lentils or beans to increase fiber intake and receive valuable vitamins such as zinc, iron, and magnesium.

5. Winter greens smoothie. Support the liver and calm inflammation by adding dandelion greens, kale, collard greens, Swiss chard, or mustard greens to smoothies, soups, sauces, or stews.

6. Pomegranates. These juicy fruit seeds are chock full of polyphenols and antioxidants that are known to promote healthy fertility, immunity, the heart, and even oral health. Add them to salads or snack on them for a tart and energizing way to excite the palate.

7. Adaptogen tea. A piping cup of tea is an excellent way to warm up during cooler months, and one made from adaptogen herbs can help manage stress at the same time. Try holy basil (also known as tulsi), moringa, nettles, or a combination of adaptogens.

8. Freshly squeezed juice. Forgo juice from concentrate and opt for squeezing your own.  Grapefruit, oranges, tangerines, and lemons are all ripest in winter and can make for a refreshing and powerful cup of vitamin C, potassium, and fiber. For the greatest effect, make sure the pulp is included.

9. Roasted root vegetables. Squash, parsnips, beets, carrots, and rutabagas are all fiber- and antioxidant-filled winter vegetables that can be roasted and enjoyed on their own or added to everything from soups and stews to sauces and smoothies. 

10. Fermented foods. Promote good gut health throughout the season with fermented foods such as sauerkraut, kimchi, miso, kefir, and kombucha. These foods store easily in the winter months and can balance the gut’s microflora to support immunity when colds and flu are on the rise.

Are you ready to invigorate your winter diet with flavor and nutrients? Take these ideas as inspiration to explore what the season has to offer and try new foods as you reap the health benefits.

REFERENCES:

https://slowfoodusa.org/winter-eating-in-your-region/

https://extension.psu.edu/eating-seasonally-and-locally-in-the-winter

If you think fresh and nutrient-dense foods are only available in warmer months, think again. Winter is a wonderful time of year to take advantage of the abundance of delicious and nutritious foods. 

Whether it’s roasting root vegetables for fiber and antioxidants, simmering broths for bone health and weight loss, or slicing citrus for immunity and hydration, winter has plenty of foods to keep you warm and healthy.

So, cozy up by the fireplace and enjoy what the season has to offer with some of the following flavorful, comforting, and nutrient-packed fare.

Root vegetables

Winter squashes, beets, turnips, kohlrabi, radishes, and parsnips are all excellent seasonal produce in cooler months. 

These starches are good sources of fiber, beta carotene, vitamin C, iron, potassium, and other nutrients which can help support:

• detoxification
• immunity
• heart health
• weight management
• proper digestion

Try including root vegetables in your winter diet by:

• roasting them with herbs
• adding them to smoothies (especially beets)
• including them in winter stews and soups
• combining them into risotto, rice, or pasta dishes

Enjoy the natural sweetness root vegetables have to offer and simultaneously reap the benefits for your health.

Bone broths

Winter can, at times, be filled with heavy meals that don’t necessarily support goals of weight management and healthy eating. Broths can help offset those rich feasts while still satisfying and comforting your body.

Bone broths, made from animal proteins and bones, can boast high vitamin and mineral content inclusive of collagen (which transforms into amino acids), iron, vitamin A, vitamin K, selenium, zinc, and manganese.

These flavorful broths can help:

• strengthen bones
• reduce inflammation in joints and the gut
• encourage proper sleep
• support hair, nails, and skin

They can be enjoyed as a light meal, as a foundation for soup or stew, or even just sipped as a warm beverage.

To make one quart of broth, add 2-3 large chunks of beef or buffalo bone (or animal bone of your choice) to a slow cooker with 1/4 cup vinegar (white or apple cider), and a hefty pinch of salt. If desired, add herbs, onions, garlic, and/or vegetables. Fill the remainder of the slow cooker with water and simmer for 4-6 hours.

For a non-animal protein broth, check out Rebecca Katz’s Magic Mineral Broth™ recipe.

Citrus

Winter can bring with it its fair share of colds and flu, which is why citrus is such a treasure this time of year.

These fruits ripen to their sweetest during cooler months in North America, making them both an excellent source of nutrients and antioxidants and a bright way to liven up your diet.

Grapefruits, oranges, lemons, tangerines, and kumquats offer high levels of vitamin C, fiber, and antioxidants that can:

• enhance immunity
• reduce inflammation
• help balance mood (particularly helpful in winter months)
• protect the brain
• support heart health

Add them to your diet:

• as a snack
• on top of salads
• in smoothies or juices
• as a fresh-squeezed juice
• as dessert

Just remember that moderation is key as these fruits do contain natural sugars and elevated acid levels.

As you can see, winter doesn’t have to be filled with heavy meals that help put on weight rather than manage it. By including root vegetables, broths, and citrus, you can increase your nutrient content while still enjoying full flavor and comfort.

REFERENCES:

https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
https://www.onegreenplanet.org/natural-health/citrus-winter-fruits-benefits/

A crisp fall morning may call for a pumpkin spice coffee and a snowy winter afternoon can mean hot chocolate all around, but mindful hydration in cooler months should go beyond the occasional seasonal beverage.

Hydration is important all year long. Not only does it help your overall sense of wellbeing, but specific benefits include:

• washing out of waste
• transportation of more nutrients throughout the body
• flushing of kidneys and lymph
• movement of blood through the cardiovascular system
• regulated elimination process with prevention of constipation
• supple skin for resistance to infection
• moist mucus membranes in the nose and mouth for less risk of sickness

Keep in mind that even though sweat may not be as apparent this time of year, hydration is just as important in cooler months as it is in hotter ones.

Ideally, daily hydration intake should be at least half of your body weight in ounces plus an additional 8 ounces for every 30 minutes of activity (such as a workout, walk, yoga session, etc.). 

This can include a variety of liquids, although filtered water and herbal tea are most optimal.

Here are five ways to properly hydrate in fall and winter, helping you to feel your best.

1. Hydrate first thing in the morning. As soon as the alarm clock goes off, enjoy a full glass of fresh water. This can help replenish the loss of liquids from sweating and detoxification that may have occurred during sleep.

2. Drink warm beverages. Opposite of the temperatures outside, cooler months beg for consumption of warmer liquids. Opt for herbal teas and coffee that bring cozy comfort to the body for an easy warm up.

3. Cook more broths and soups. Packed with nutrients as well as fluids, a cup of homemade bone broth or a bowl of your favorite soup can offer the body sustaining nourishment and hydration at the same time.

4. Keep popsicles on hand. Autumn and winter are cold and flu seasons, which makes hydration even more important. For when sickness hits, have herbal or electrolyte popsicles available in the freezer (particularly helpful for kids).

5. Eat water-based foods. Greens and apples in fall followed by citrus in winter are all examples of foods that provide hydration.

Although liquids can be enjoyed any time of the day, a few tips to keep in mind are:

• Drink most fluids outside of a meal; a small amount of liquid can be consumed with food, but not too much as it can dilute digestive acids and enzymes
• Reduce liquid intake 3 to 4 hours before bedtime if urination is disruptive during sleep
• Eliminate caffeinated beverages at least 6 to 11 hours prior to bedtime for less interrupted sleep

Hydration may seem like a simple concept – and in some ways it is – however, it is one that has a variety of positive effects on the body so conscious choices can make a big difference.

Are you thirsty yet?

REFERENCES:

https://www.sleep.org/how-much-caffeine-should-i-have/

https://frontlineerdallas.com/10-tips-for-staying-hydrated-during-fall

Taking care of your mind and body during any time of the year is important.

And during the holidays, it’s essential. The hustle and bustle of this time of year is often filled with scrumptious goodies and late-night parties – not to mention self-induced stress. But it doesn’t have to be this way.

Make this year one in which you are present, healthy, and joyous with these 10 self-care tips for a successful holiday season.

1. Set realistic expectations.

Whether it’s for yourself or others, understand that the holidays probably won’t be perfect and that there is beauty in this realization. 

2. Get proper sleep.

Crucial for immunity, good sleep should be high on your priority list. Practice healthy sleep habits and make sure to stick to your routine whenever possible.

3. Ask for help.

Preparing a big family meal or decorating the house doesn’t have to happen alone. Reach out to others for help – many people enjoy lending a helping hand.

4. Be mindful of eating habits.

Despite common belief, holiday eating isn’t an all or nothing affair. Make conscious choices about what you consume and allow for flexibility when you want to indulge.

5. Breathe.

Breathing techniques such as counting inhales and exhales to four, belly breathing, and pranayama breathing are all valuable tools when it comes to slowing down and managing stress. Practice them when sitting in traffic, after dropping the kids off at school, or even during a frantic holiday shopping spree.

6. Make taking supportive nutrients easy.

Remember to continue taking medications and supplements even when things get busy. Place supplements on your nightstand, next to your bathroom sink, and even at your work desk (as an extra supply) so you don’t forget.

7. Look for ways to be active with loved ones.

Instead of sitting all day, enjoy a walk after dinner, play active games as a family, go ice skating one afternoon, or try an online tai-chi class together. Make sure to balance food and sitting with movement.

8. Drink tea.

A glass of warm tea can be comforting and calming. Try for a daily cup (ones with adaptogen herbs such as holy basil and rhodiola give extra stress support).

9. Don’t forget to laugh.

It’s important to find humor in ourselves and in situations, particularly during the holidays. A good laugh is even supportive to the immune system. So, the next time the pumpkin pie crust gets burned and the filling is soupy, just have a good laugh about it and let it go.

10. Find time for yourself.

Make sure to allot time and space to rest and regroup. It’s okay to say no to some things and yes to reading, napping, exercising, talking on the phone, cooking, taking a bath, and just enjoying some peace and quiet.

The holidays are an exciting time, but without proper self-care, you can find yourself overwhelmed and exhausted. Take care of your health – mentally and physically – by prioritizing what’s important to you.

REFERENCES:

https://www.apa.org/topics/stress/managing-expectations
https://www.apa.org/topics/stress/holiday-season

Considering the nutritional value of bone broth paired with its deliciousness, it’s no wonder this simple concoction is on-trend.

Bone broth, made from simmering animal meat bones in water with a variety of vegetables and herbs, is a nutritional powerhouse consisting of collagen (which converts to gelatin when cooked), vitamins, and minerals. It can be used as a foundation for soups, stews, and sauces, and even enjoyed alone as a hot beverage.

The best part? This easy-to-make stock does more than just warm you on a cool day. 

The nutrients bone broth provides can:

• restore, heal, and protect gut health (especially in cases of leaky gut)
• enhance immunity
• support joints and bones
• stimulate healthy skin, hair, and nails
• encourage proper sleep
• help the liver detox
• manage weight and support certain diets such as the ketogenic diet

With all these benefits, are you ready to get simmering?

Try to make your own bone broth with these tips:

• Opt for organic beef, buffalo, or chicken bones with marrow (use them from meat you have roasted or ask your local butcher for options they may have in stock).
• Add a few bones to a slow cooker with ¼ cup of vinegar (white or apple cider), a heavy pinch of salt, and a variety of vegetables such as onions, garlic, mushrooms, carrots, and celery (if preferred). Cover with filtered water.
• Simmer in the slow cooker for 4-6 hours, skimming the fat off the top if desired. 

Use your broth immediately or store it in the refrigerator (up to one week) or freeze.

Keep in mind that there is no exact science to making bone broth. Experiment by adding different herbs such as rosemary and thyme, spices such as turmeric or ginger, produce such as greens and root vegetables, and even adaptogens such as astragalus, nettles or rhodiola.

Does making your own bone broth not sound like your thing?

That’s okay. There are numerous bone broth products available to use as a quick base for your vegetable soup, a marinade for protein, additions to side dishes or casseroles, or even just as an afternoon cup of comfort to sip on. Make sure to look for organic broths in BPA-free containers.

Whether making your own or purchasing premade, bone broth is both a nutritious and delicious way to enhance your health. Eight ounces daily for a few weeks can work to support such areas as your gut, immune system, sleep, and bones. 

REFERENCES:

https://www.canr.msu.edu/news/bone-broths-are-brimming-with-nutrients
https://www.farmersalmanac.com/10-benefits-bone-broth-25512