Happy Fall!

I know in September I wrote about being sad summer was coming to an end, but I'm actually starting to embrace the change in season. I'm looking forward to some fall things like hiking, Halloween movies, comfy sweaters, apple cider, potentially spiking that apple cider... The end-of-summer dread has officially been replaced with optimism and some excitement. Let's do this, fall!

I'm also excited to test out some sweet and savory fall dishes. What tastes/seasonings come to mind when you think about the fall? (Besides pumpkin!). For me, it's things like cinnamon, sage, rosemary, and turmeric.

Did you know, the addition of a few herbs and spices can not only make our food and drinks tastier but provide some interesting health benefits as well? Let's take a look at few:

Cinnamon

Cinnamon is known to have "anti-diabetic" effects, meaning that it can help to lower blood sugar levels. It's also used in Eastern medicine for its antibacterial and anti-viral properties, and it has anti-inflammatory effects as well.

Sprinkle some in your oatmeal, baked goods, or coffee, or use it topically as a face mask with honey (great for acne-prone skin!).

Sage

Sage has been linked to improvements in mood, memory, and overall brain functioning. It also may help alleviate some symptoms of menopause and reduce LDL ("bad") cholesterol levels.

There are a number of ways to use sage like fresh sage in teas and cocktails, or pan-fried sage to crumble and sprinkle on top of dishes.

Rosemary

Like cinnamon, rosemary has anti-inflammatory and antibacterial effects. It's also commonly used to treat indigestion in Europe and when used in essential oil form, its aroma can help relieve nasal congestion and sinus pressure. It can also boost alertness and focus.

Rosemary can be enjoyed in tea form, and finely chopped and added to stews, meat, fish, and vegetable dishes. You can also use the whole sprig to infuse olive oil or as a skewer when roasting or grilling vegetables.

(Check out my Instagram post for a way to use it as an air freshener, too!)

Turmeric

Curcumin is a phytochemical in turmeric that has powerful antioxidant and anti-inflammatory effects. Turmeric has been linked to many health benefits such as improved heart and joint health and reduced risk for certain cancers and diseases.

Turmeric is a great spice for root vegetables, rice and egg dishes, soups, and stews. Using black pepper alongside turmeric in cooking will help our bodies absorb the curcumin.

And these are just some of the health benefits. Ahh, the power of Mother Nature! Crazy to think of all the goodness there is in our food.

Did You Know?

October is National Emotional Wellness Month. Much like our health, wellness is multifactorial. Our wellness is comprised of 6 different dimensions: physical, social, occupational, intellectual, spiritual, and emotional.

Emotional wellness is defined as an awareness, understanding, and acceptance of our feelings and the ability to effectively manage our emotions through times of challenge and change.

Here are some ways we can support or improve our emotional wellness:

• Identify emotions in the moment. Naming and describing what we're feeling is the first step to processing emotions in a productive way. (This is also super helpful to teach our little ones!)

   

• Express emotions. This means sharing what you're feeling (good or bad) in a kind, respectful way. This is the difference between a healthy emotional response and an unhealthy response (i.e., bottling feelings up, then blowing up).

   

• Manage stress. It's impossible to avoid stress entirely, but when it does come up we can try to help ourselves cope in different ways like practicing deep breathing and adequately nourishing ourselves (remember how not eating enough increases our stress response?)

   

• Practice mindfulness. (This theme keeps coming up in these newsletters, doesn't it?!) This means bringing ourselves back to the current moment and staying present in it, versus worrying/thinking about the future or past.

   

• Find work-life balance. Making time for family, friends, hobbies, physical activity, or other activities we enjoy is so important for our overall well-being. (And can help with the last 2 below!). Even starting with just a 15-minute walk or FaceTime with a friend can help us feel more balanced.

   

• Find purpose and meaning. This can be in your work, your other roles (as a parent, sibling, grandparent, spouse, friend, etc.), or your activities (cooking, reading, learning, being active, etc.). Asking yourself "why" (why is this important to me? why do I enjoy this? etc.) can help with this one.

   

• Maintain connections. At our core, we all crave connection to others -- it's just part of a human being. Try to carve out time to spend with the people you love and who are good for your soul.

I know these all sound great, but we also have a lot of other things to do! If you had to choose just one, which one would you try to work on this month?

Learning Lately From...

This is one of the things I love about nutrition. There is always SO much to learn. Lately, I've been learning from:

"The Gifts of Imperfection" by Brené Brown

Not a nutrition-related book specifically, but many helpful, relatable themes throughout. For example, Brené talks about the difference between perfectionism and healthy striving.

When we make goals with perfection in mind (i.e. achieving the perfect diet, body, etc.), we set ourselves up for failure and make our goals about achieving someone else's ideal. Instead, we can practice healthy striving toward a goal that is for us. (For example, improving my health, my stamina, my mood, my energy levels, etc.)

I love learning from Brené Brown's books and podcast, and especially enjoyed her Netflix special "The Call to Courage."

ICYMI

Bonus: October in-season produce list! Vegetables, fruits & other herbs.

Coming Soon!

Speaking of emotions, a blog on emotional eating is coming your way this month! We'll learn more about this coping mechanism and how it may be more normal (and actually helpful) than you think.

Thank You!

Thank you so much for reading. I hope this week was the start of a happy and healthy month for you and your loved ones. Stay well and let me know if I can help with any questions that come up along the way!

With Gratitude,
Natalie

Follow me on Instagram!

@naturallynatalierdn

And please consider sharing my blog with any family, friends, coworkers, etc. who may be interested in learning more about intuitive eating and my anti-diet approach to nutrition, health, & wellness.

It's my mission to spread a more well-rounded, anti-diet culture message to promote health in a more positive, achievable way. I hope to help promote positive relationships with food and our bodies, clear up the mixed and harmful messages about nutrition, and reduce the risk and occurrence of eating disorders.

You can help by sharing my blog!

You can add your friend's email here or send them the link to subscribe: www.natalierdn.com/subscribe