It has been a minute since I have written. I am glad to be back and hope I can add value and new tools to inspire or renew your motivation in your mindful health journey. In the next few weeks I will be sharing more Fall content, which includes, Fall fitness, Fall productivity, Fall Mindset, how to activate happy hormones, and more.
Autumn feels very much like a fresh start to slow down and get some rest, but it is also a great time for taking a close look at your mindful eating and lifestyle. Use this season change as an opportunity to consider your priorities, set intentions, and work on improving your whole person wellness while also enjoying your life in the changing of the foliage. Unless you live on the southern coast of South Carolina, that will be another month or so, but the sentiment is there.
Set New Intentions
As the season begins, start setting some new intentions to really tasting your food and paying attention to hunger cues. You can use the previous months as inspiration for what changes you want to make and how you want your mindset to change. Write down what goals and ideas you had earlier in the year, and cross off everything you completed. You then might have some goals that no longer fit where you are now.
Remember intention is not just about your eating and fitness goals, but changes you intend to make in your life and how you want to shift your mindset. For slowing down, this might include slow cooking some autumn squash, scheduling in self-care, or rest, or committing to a better work-life balance.
Work Smarter, Not Harder
It is great to be productive throughout this season, but don’t just keep running your energy tank until it’s on empty. Develop some habits that help you work smarter, not harder, like cooking once, eating twice. For some people, this includes time blocking or focusing on just one task at a time, for others it is about doing the most difficult tasks in the beginning of the day.
Commit to More Self-Care and Downtime
As you begin slowing down in the fall, make time for more self-care and rest. Some adjustments will need to be made to your daily schedule as you of course still have responsibilities. But chances are, there is time for rest, you just hadn’t really considered it yet. Do you typically work a little past clockout time, or are you dedicating too much time to busy work that isn’t really a priority? This is where you know you can schedule in some more self-care time.
Get Outside Every Day
THIS IS BIG. Try to find more opportunities to get outside, and enjoy the fresh air. Nature is wonderfully healing and can be really therapeutic in the fall. This is when the temperature tends to be the mildest of the year, where you are past the summer heat wave, but winter frost hasn’t started yet. Enjoy the forest, or woods near your house, take your kids to the park, or go to the beach or lake.
Until next time.
I am here for you every step of the way,
Lynne
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We all know that drinking tea instead of a sugary beverage is so much healthier for us, but were you aware of Green Tea’s superfood status?
This antioxidant-rich tea has been used for centuries as a natural remedy to just about everything, but the main superhero here is Epigallocatechin gallate (EGCG), a powerful phytochemical found in the tea leaves that slow irregular cell growth, which is thought to possibly be able to help prevent the growth of some cancers.
It’s suggested to drink 2-3 cups of warm Green Tea per daily to receive the maximum amount of health benefits. One study shows that drinking it cold has fewer health benefits than it’s warmed counterpart (https://www.ncbi.nlm.nih.gov/pubmed/10837321) while another study shows that drinking it too hot could increase the risk of esophageal cancer (https://www.ncbi.nlm.nih.gov/pubmed/21517263).
So what’s the best way to enjoy it?
By simply steeping the freshly picked, unfermented leaves of the camellia sinensis plant in hot water and letting it cool just enough that it’s not piping hot.
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Did you know that Ginger (the spice often used in oriental cuisine) is also popularly used as an alternative medicine for treating diarrhea, upper respiratory infections, hair loss, burns, and even reducing inflammation?
Eating ginger raw or in capsule form daily might also ease sore muscles and potentially help alleviate the symptoms of arthritis due to the enzymes found in this root that play a key role in reducing inflammation (https://www.ncbi.nlm.nih.gov/pubmed/2501634).
Ginger can be consumed and enjoyed in more ways than I can list. Just remember that some forms of ginger (like powdered and raw) have fewer calories than others (did you know candied ginger is cooked in syrup and coated with sugar?!). Also take care of the pickled ginger on your sushi roll, as it’s packed with unhealthy sodium!
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Nuts and seeds are among the most beneficial sources of protein and nutrients for plant-based or vegan eaters, yet also contribute hugely to a regular diet too!
Among those seeds are Flax seeds as well as the ultra-chic (among the health conscious) chia seeds. Both of these are high in omega-3 fatty acids. This means they’re good for your heart.
Another reason they’ve earned their stance as superfoods is because of their high fiber content- they can boost the fiber content of many meals simply by adding them in!
There really are a million ways to enjoy them! Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with soy milk and fruit to create a smoothie!
How do you like your chia seeds?
The humble chia seed is as versatile as it is nutritious, with endless potential for where you use them and what you mix them into!
With fibrous benefits and packed full of protein, there’s no way that chia seeds CAN’T be a superfood!
Try this easy Chia seed pudding recipe, and check out more healthy recipes and tips at the link below!!
Easy Chia Seed Pudding:
1. 2 cups coconut milk (homemade or natural)
2. 1/2 cup Chia Seeds.
3. 1/2 teaspoon vanilla extract.
4. 1/4 cup (or less) maple syrup (or sub any sweetener)
5. Optional: 1/4 teaspoon cinnamon powder.
6. Optional: Blueberries for the top
More like this:
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I’m curious – who can honestly say they knew that Watermelon would make it to the superfoods world?!
At only 48 calories per cup, watermelon is as nutritious for us as it is delicious!
It’s packed with essential vitamins like A and C and isn’t chock full of sugar like some of its other fruity counterparts.
It also packs a big dose of the amino acid citrulline, which helps the body produce yet another amino acid called arginine. (L-arginine essentially causes blood vessels to open wider for improved blood flow as well as stimulates the release of growth hormones, insulin, and other substances in the body.) Because of this, a study was launched and suggests that eating watermelon could potentially lower blood pressure, thus reducing the risk of cardiovascular disease (https://www.ncbi.nlm.nih.gov/pubmed/20616787).
It also turns out that the rind is full of powerful amino acids, so be sure to take a bite or juice it to receive the full amount of benefits watermelon has to offer.
For the most flavorful and freshest slice, look for local watermelon during June through November and refrigerate and eat a cut watermelon within seven days, as the lycopene content decrease significantly with each day of storage.
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If you take out the extra sugar content that dark chocolate contains, you’re left with the good stuff – pure unadulterated cacao.
Cacao is believed to be a super beneficial medicine with more than 300 beneficial compounds. The bad news here is that many of the products that are made from cacao destroy their beneficial qualities through processing, cooking, or refining them. Most milk chocolate bars, for example, are more sugar and hydrogenated oils than they are cacao. Look for high levels of cacao and a minimum of processing.
Cacao has been shown in studies to increase the levels of neurotransmitters that specifically help us to feel happier and give us a positive outlook on life. The cacao benefits include:
• Serotonin – Raw cacao increases the levels of serotonin and acts as a natural antidepressant.
• Endorphins – Cacao also increases the secretion of endorphins which leads to a sense of well-being.
• Anandamide – Sometimes called the “bliss” chemical. Raw cacao has a compound that increases the levels of anandamide in the brain and enzymes that slow the breakdown of anandamide. This helps to give us longer periods of relaxation.
• Phenylethylamine (PEA) – This natural compound is made and released by the brain when we are in love. PEA is an anti-depressant, mood elevator, and helps to increase our levels of alertness and focusing abilities.
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The good news is you don’t have to sacrifice your love of all things chocolate to reap the benefits that superfoods have to offer us. Dark chocolate (usually cocoa solids of at least 70%) contains flavonoids called polyphenols which help blood pressure, clotting, and inflammation.
It has been the subject of many studies in recent years and has been proven to reduce the risks and symptoms of cardiovascular disease in those who suffer or that are likely to develop it!
Dark chocolate has also been proven to be among the foods which positively benefit our mental health, having mood-boosting properties along with overall heart-helping ones.
Unfortunately, milk chocolate and most candy bars don’t make the grade when it comes to protecting your heart.
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When it comes to superfoods, few readily available products provide us with more nutrients than leafy greens such as spinach, kale, and broccoli. Green vegetables give an extra boost to your heart-health as they are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds.
They’re also high in fiber and contain loads of vitamins and minerals. Kale also has some omega-3 fatty acids.
They’re especially good for those seeking to maintain nutritional balance while following a plant-based or vegan diet, as the nutrient-dense foods such as spinach and kale keep you satiated for longer as they take longer to digest, and provide your body with the nutrition it needs. They’re also full of fiber and help to regulate blood sugar levels!
You can’t go wrong with including more of these superfoods into your diet! More information on the importance of leafy green can be found here:
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Beetroot is a simple, unassuming vegetable that (until very recently) many people have neglected to include in their diet due to a general lack of information about their benefits. This superfood is rich in a vast amount of anti-inflammatory and digestion-boosting nutrients.
Beetroot is a good source of iron and folate (naturally occurring folic acid). It also contains nitrates, betaine, magnesium, and other antioxidants (notably betacyanin). More recent health claims suggest beetroot can help lower blood pressure, boost exercise performance, and prevent dementia, all of which combine to make beetroot one of the ultimate superfoods there is!!
Its versatility means beetroot can be added into an extensive amount of dishes and fillings, giving a vibrant purple hue and appetizing infusion to any dish!
This Sweet Potato Beet Hash recipe fully makes use of the superfood we all need to be eating more of and which will only get more popular as the awareness of superfoods spreads:
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Lynne Campanaro 