Nourish your body and soul this fall season

With a new season comes changes and often a time for new beginnings. If you are at all like me, transitioning into the fall and winter seasons (especially in the north east where I live) are more difficult than moving into spring and summer where the days are longer and the meals often lighter.

As the weather gets colder, we often have different food preferences as well as exercise habits. The days also get shorter, which can affect both our moods and our food preferences. However, there is lots of good food and self care we can cultivate as we transition into the fall season.

Here are several lifestyle tips to nourish your body and your soul.

1. Enjoy the beauty of nature.

As the weather cools off, the leaves begin to change (at least in many locations), and the colors are breathtaking. Many people consider it one of the most incredible times of the year. Spending time outdoors, whether it be taking a hike or just going for a brisk walk, is a wonderful way to enjoy the beauty of nature. (And, it’s germ free, something we’ve had to start paying more attention to.)  It is a great way to take advantage of the changing seasons.

2. Start your day with hot cereal.

When the weather cools off, I love starting my day with hot cereal. Oatmeal or mixed whole grains make for a nutritious and satisfying breakfast, high in fiber and rich in nutrients. Top your favorite whole grain hot cereal with berries, flax seeds, and chopped nuts as a great way to boost your nutrient intake.

3. Smile.

Putting on a happy face is a great way to boost your spirits. Smiling may improve our mood, reduce our stress levels, and also make us more attractive, and even younger. Smiling increases our endorphin levels, hormones which make us feel happier. People who smile also appear to be more self confident.

The next time you are not feeling in a great mood, put on a smile, and there is a good chance, you will feel better. As the saying goes, fake it till you make it.

4. Go apple picking.

This is a great time of year for many of us to go apple picking and enjoy fall produce. I love the different varieties of apples available in New York at this time of year. Apples are high in fiber, antioxidants, low in calories, and an apple a day may even keep your prescription medication away. (My favorites are Fuji and Honeycrisp apples.) As the weather cools off, I love eating a baked apple for dessert. Add spices, such as nutmeg and cinnamon, for an added boost of flavor and health.

5. Warm up with soup.

I am a huge soup fan especially as the weather starts to get chilly in NYC where I live. Soup makes for a great hot meal (or snack) with huge benefits. Soups are filling and a nutritious, and a great way to boost your intake of healthy vegetables, especially if you are in the mood for something more satisfying than just a salad. At this time of year, I tend to prefer split pea, lentil, mushroom barley, and minestrone soups. An added bonus: If you start your meal with a healthy low-cal soup, you may actually end up eating less over the course of the meal. Because soup is so high in water, it helps fill you up without too many calories. One caveat: Many store bought soups are high in sodium, so you may want to make your own soups and freeze them.

6. Enjoy winter squash.

Despite its name, winter squash is grown in the summer and harvested in the fall. I am a huge fan of both butternut and acorn squash. Not only are these winter squashes nutritious, they are also versatile and, best of all, filling. One cup cooked butternut squash contains only 80 calories, over 6 grams of fiber, and is also rich in beta carotene, vitamin C, and potassium. It tastes great roasted, lightly sauteed in olive oil, or pureed into a soup. I often enjoy it as a filling side dish or even as a late afternoon snack.

7. Enjoy a hot bath.

Want a great way to unwind at the end of your day? I invite you to take a warm bath and add bath salts along with a few drops of your favorite essential oil. Before bed, a bath can help you relax and ease into sleep. Add a few drops of lavendar or chamomile for an extra calming effect.

We would love to hear your favorite fall rituals.