Autumn glows upon us like a splendid evening; it is the very sunset of the year.
Mary Russell Mitford, Our Village
Fall is a special time to slow down and observe the beauty of the shifting seasons.
Nature’s natural autumnal transition is a real-time reminder to pump the breaks, reflect on the previous months, envision how we would like to end the year’s final months (byeee 2020), and rejuvenate after the summer buzz.
Autumn also automatically kick-starts pumpkin spice everything, heavy dishes, and pending holiday treats. These comforting goodies can be easily swapped to equally delicious and nutritious eats – all without deprivation or stressing about having to learn new recipes and kitchen techniques (haven’t we had to adjust enough this year?).
Since fall and winter in the Northern Hemisphere are mostly cool, crisp, and dry, it is important to balance these qualities with warming, soothing, moisturizing, grounding foods and practices to keep the mind and body in a state of fluid ease versus extreme imbalance.
Fall-focused meal ideas and lifestyle tips can help integrate healthful, plant-based foods and nurturing practices into your day, which will consequently jump-start the season and your immune system with strength and positivity – all of which we could use more of right now.
fall foods
Root veggies | Roast, sauté, steam, cook and puree into soup. Perfect for a side or main dish.
Greens | Go for dark leafy greens like kale, chard, collard greens. Sauté for easier digestion.
Whole grains | Oats make a delicious and hearty breakfast. Quinoa, white basmati or black rice, buckwheat, millet, amaranth, farro, and barley (etc) all make nourishing additions to lunch or dinner – although they are all very interchangeable.
Apples | Dr. John Douillard explains how apples are one of fall’s superfoods – which help to balance blood sugar, manage cholesterol, and clean out the digestion after summer. Try Divya Alter’s pre-breakfast cooked apple with cloves for a delightful way to start the day.
Nuts and seeds | Enjoy a small amount with one of your meals, or as a snack. Try dry toasting, or roasting in the oven with seasonal spices for an absolute delight.
Good oils | Extra virgin olive oil, sesame oil, and ghee are excellent additions to meals – olive oil mostly for drizzling post-cooking. Bonus: sesame oil is hydrating for the skin, especially if massaged into the whole body – even hair and face. Use it before a shower (yes, before) or on the soles of the feet before bedtime.
Warming spices | Turmeric, cumin, coriander, cardamom, cinnamon, and fresh ginger are all excellent for clearing the sinuses, supporting the distribution of nutrients, and aiding in digestion.
Cozy beverages | Herbal tea, hot cacao, matcha lattes, espresso-free PSL. Warm almond or organic whole milk milk at night with a few spices and vanilla is especially satisfying. Keep coffee and caffeine to a minimum to avoid acid reflux and anxiousness.
Sweets | Favor sweeteners like maple syrup, coconut sugar, lucuma, and monkfruit for baking. Use honey at the end of tea or to drizzle on top – do not heat it directly. Limit large portions and instead fill your life with sweetness by spending time with loved ones – whether virtually or in person – and doing whatever activities light you up. Try simple carob cookies or kabocha molten cake cups.
Pumpkin seeds | Don’t toss the seeds post pumpkin-carving! They are a great source of minerals and heart-healthy antioxidants. Soak them in water to help separate the meat of the squash flesh [the seeds will float], dry them thoroughly, lightly coat in olive oil and sea salt, and roast them at 375F for about 20 minutes or until golden. More details on 101 Cookbooks.
Thermos | Literal hot tip: keep your food and your body warm with an insulated container – you can even have one for food and one for your PSL latte. Make breakfast and lunch (or lunch and dinner) in one go, and store the second meal for later.
autumnal tips
Meditate | Sit for a few minutes and let your mind settle into the moment. Fall and winter are Vatta seasons, which in Ayurveda is very drying (for the skin) and airy (for the mind), so cultivating a sense of groundedness physically and mentally is very important during this time.
Move your limbs | Keep the blood flowing well and warm up the body manually with gentle or energetic movements – check in with yourself to see what type of movement might feel best for you depending on how you’re feeling.
Get outside | Of course this depends on extreme weather conditions, but fresh air is always essential for wellbeing of body and mind. Frolicking in crunchy leaves and strolling by colorful foliage are mood boosters to boot. If anything, open a window for a bit to circulate the air.
Take lukewarm showers and warm baths | Overly hot water will dry out skin and fluctuate the body temperature when it is very cold outside. Soak in a tub (even a foot bath will do) for 20 minutes; add epsom salt for muscle relief or lavender oil to help calm the mind.
Stay warm but not boiling hot | Bust out the blankets! Instead of blasting the heater – which is quite drying for the skin and sinuses – layer clothing and coverings. Try an eco-conscious hot water bottle on the lower abdomen, which is particularly helpful for those with sensitive tummies and for women with menstrual cramps.
Avoid getting freezing cold | Wear thick socks and slippers; sport gloves, hats, or earmuffs outside; cover vulnerable areas like neck and chest (especially during flu season and this pesky pandemic) with a cozy scarf made from natural fibers.
Steam your sinuses | As we’ve learned with COVID, the sinuses are quite sensitive when it comes to picking up viruses. Keep them warm and flu-free with a steam bath: boil water, let it rest for a moment, drape a towel over your head like a tent and place your head over the pot to gently inhale the steam. Add a little bit of turmeric and ginger, or eucalyptus essential oil (add after water is boiled), for an extra cleansing sensation.
Massage your body | Whether you do a self facial massage, abhyanga body massage, or receive a massage from someone else, this will both help keep the blood circulating during chilly months and create heartwarming sensations with the simple act of touch.
Let’s go out with a balanced bang of healthy and fun – without being forced to relinquish one or the other – as we dive into the final months of this bamboozling year.
What practices and eats might you try to ensure you feel fantastic this fall?
Read the newsletter for an artichoke recipe that my Instagram community drooled over, virtual meditation details, a new stretch sequence and guided meditation, fall favs from like minded brands, an inspiring Brené Brown podcast, and good vibes.
Onward.
Photo: Grant Henry Media / Brooklyn, NYC / March 2020.
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