Hot And Spicy: Healthy Habits For Fall

Humans are circadian rhythm beings that are intrinsically connected to Mother Nature. Just as we should use the sun to dictate our sleep/wake cycles, we should also lean on the unique elements of the season to guide us on how and what to eat. Long story short: the more we live in synch with the seasons, the more balanced we will feel.

From Spring and Summer to Winter and Fall, each season brings different weather patterns, produce and energetic elements to the table. Eating healthfully in Summer is (and should be) very different than in Winter. That’s because in hot, humid, sweaty conditions (ahem, Summer…), our bodies crave cooling, high-water content, mineral-rich foods. Cucumber-tomato salads and banana-coconut smoothies go over really well during this time of year. However, as we shift into the traditionally cooler, drier and darker Fall and Winter months, our bodies yearn for warming, grounding foods–think soups, stews and spices.

Here are a few of my top tips for supporting your body in the Fall:

1. Eat more cooked veggies - during the cooler months, soups, stews, sautés, bakes, roasts and casseroles are easier for your body to digest than raw, cold and expansive foods (i.e. salads and crudité platters). Plus, cooked foods are naturally more warming and grounding.

   The color associated with Fall is white, so try to incorporate wholesome foods that are naturally white (and no, I’m not talking about bleached white rice and refined packaged goods!) into your cooking: garlic, onions, leeks, scallions, turnips and horseradish. Additional foods that are in season in Fall include apples, beets, brussels sprouts, cranberries, fennel, figs, kale, parsnips, pears, pumpkin and winter squashes.

2. Add spices - the flavor associated with Fall is “pungent” which means aromatic and spice-heavy. From black pepper to Italian seasoning blends, spices aid digestion; boost the metabolism; help fight colds, flu and infection; and many are also warming.

   A few to highlight include cayenne pepper, turmeric, ginger and cinnamon. Cayenne pepper is metabolism-boosting, heart healthy and great for increasing blood circulation. Turmeric is the #1 anti-inflammatory spice–always combine it with a pinch of black pepper to maximize its healing potential. Ginger promotes circulation, breaks up congestion and has powerful antibacterial, antiviral and anti-inflammatory properties. Cinnamon is loaded with antioxidants and helps balance blood sugar levels–great for diabetes and my sugar lovers!

3. Get outside for a brisk walk - fresh air is invigorating, cleansing, immune-boosting and helps fight inflammation. But that’s not all–the Fall season is associated with the lungs and large intestines. Keeping your lungs active with deep, intentional breathing and large intestines moving waste through the system effectively with exercise.

   Be sure to bundle up (with a scarf, hat and jacket) on the cold days. Why? Because it’s important to protect your visceral organs (especially the lungs and kidneys) and throat–these areas are susceptible to wind, cold and getting sick when unprotected from the elements.

4. Journal - the emotion of the lungs (see point 4) is grief and sadness. If you are feeling these emotions or holding onto something, actively working at letting go can be very effective during this time of year. Journaling can help.

   How, why and what you journal is unique to YOU, but a great place to start is to do a “brain dump” for 5-10 minutes before bed. I find this to be incredibly helpful for sleep as it allows you to take stress off your mind and onto paper.

5. Prevent dryness - the cool, crisp, dry air naturally leads to dryness on/in our bodies. From our throats and lungs to our lips and skin, it’s important to lubricate from the inside out.

   Staying hydrated with filtered water is number one! I also recommend sipping on hot tea (perhaps with Manuka honey to coat and soothe the throat) and/or bone broth, applying coconut oil to your skin after showering, using a humidifier and applying a natural chapstick made with ingredients such as beeswax, vitamin E, shea and cocoa butter.

The more you embrace and embody the elements of the season, the more you will nourish and support your body. This means you’ll have better energy, brain power and mood; stronger digestion (thus less bloating, gas and acid reflux); and an easier time reaching, or sustaining, your weight loss goals. Plus, eating seasonally is cheaper, more nutrient-dense AND eco-friendly!

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