Tag: autumn

  • Clear the air

    Clear the air

    Your indoor wellness toolkit for autumn

    With days getting shorter and kids back to school, autumn sees us spending more time inside. While we tend to focus on cold and flu prevention from cramped quarters during the fall, we don’t give enough attention to the quality of <indoor> air and its correlation with our health.

    Threat No. 1: Mould

    Found in: water-damaged walls, HVAC systems, basements, and poorly cleaned humidifiers.

    Impact on immunity: Mould disrupts immune function by dysregulating T and B immune cell activity, increasing baseline inflammation without infection, and breaking down immune tolerance.

    Mould exposure also disrupts barrier functions in places like the respiratory and digestive tracts, resulting in an inappropriate immune response.

    Health consequences: Indoor mould exposure and dampness are associated with an increased risk of developing asthma in young children, and increased asthma morbidity in adults already suffering from the condition. Exposure is associated with rhinitis, sinusitis, and irritable bowel disease.

    Mould exposure is also associated with the development and exacerbation of allergic and nonallergic chronic inflammatory diseases and autoimmune disorders.

    Remedy:

    • Keep indoor humidity between 35 and 50 percent, measured by hygrometer.
    • Use a dehumidifier in damp areas (basements, bathrooms).
    • Clean humidifiers daily/weekly and avoid them unless truly needed.
    • Address even minor leaks immediately—behind walls, under sinks, and around windows.
    • Consider professional inspection and testing.

    Threat No. 2:Nitrogen dioxide (NO2) and particulate matter (PM2.5)

    Found in: gas stoves, fireplaces, heaters, cooking oils, candles, and dust.

    Impact on immunity: Gas stoves release nitrogen dioxide (NO2) and fine particulate matter (PM2.5), which damage mucosal immunity, impair natural killer cell activity, increase airway permeability, and raise inflammatory cytokines (IL-6 and TNF-α).

    Health consequences: Inhaling particulate matter affects lung function and oxygen saturation, and is associated with an aggravation of symptoms of chronic obstructive pulmonary disease and childhood asthma.

    Remedy:

    • Always use an exhaust fan or open a window when cooking with gas.
    • Swap to electric or induction if renovating.
    • Minimize burning candles, incense, and indoor wood-burning stoves.
    • Use a HEPA- and activated-carbon air purifier near the kitchen or common areas.
    • Vacuum regularly with a HEPA-filtered vacuum.

    Threat No. 3: PFAS: Forever chemicals

    Found in: nonstick cookware, stain-resistant textiles, food packaging, cosmetics, and waterproof gear.

    Impact on immunity: These persistent chemicals accumulate in the body and suppress antibody production, interfere with vaccine response, and increase systemic inflammation.

    Health consequences: PFAS may affect the nervous system; alter the functioning of the liver, kidney, and thyroid; impact bodyweight and metabolism; and affect reproductive function.

    Remedy:

    • Replace nonstick pans with stainless steel, ceramic, or cast iron.
    • Say no to stain-resistant fabrics (like Scotchgard-treated couches and carpets).
    • Avoid fast-food packaging and microwave popcorn.
    • Use a reverse osmosis or activated carbon water filter certified to remove PFAS.

    By Cassie Irwin, ND

    Article Courtesy of Alive Magazine
  • Cozy fitness

    Cozy fitness

    How to stay active, energized, and healthy this fall

    When the air turns crisp and the sun sets before dinner, finding motivation for boot camps at dawn or punishing cardio can be difficult. Enter cozy fitness—a gentler, more intuitive way to exercise that works with the season, not against it. Think flexible, feel-good movement that boosts energy, lifts your mood, and supports your immune system.

    Move with the seasons

    Fall weather can be unpredictable, so your fitness routine should be flexible.

    Have an alternative indoor plan

    Having backup plans for any workouts that you might do outdoors or that require travel is important during the fall and winter; you never know what the weather will do. If you plan on running outdoors but it’s rainy or windy, it’s a good idea to have a replacement form of exercise you can do indoors so you don’t miss out on exercise.

    Grab the morning

    However, you should still try to get outdoors during the transition to darker and colder weather, especially in the morning. Getting morning sunlight can help with regulating your sleep, moods, and energy levels. Just a simple morning walk, or even some stretches on your deck in the light, is a great way to take advantage of this.

    Find your motivation

    Outdoor activities, such as trail running, forest hikes, and foraging walks, can get you moving in the fresh air while keeping your immune system strong. Add in the natural beauty of fall leaves and earthy scents, and you have a recipe for motivation. Tracking your steps or using a fitness watch can also help you stay aware of how much you’re moving, especially when you’re inside more often.

    Choose cozy, feel-good workouts

    Cozy fitness is all about low-impact movement that supports your mental and physical health:

    • yoga
    • Pilates
    • resistance bands
    • light free-weight training

    Try making your movement enjoyable by adding a little ambiance; some people like to turn the lights low and light a candle to make their environment even cozier.

    Include some cardio

    Engaging in cardiovascular exercise, especially brisk walking or light aerobic movement are key to increasing circulation and bringing more blood to the brain.

    Remember strength training

    A walking pad at home or a quick bodyweight routine can be just as effective as an intense gym session, especially when performed consistently. Consider strength training at least twice per week, even if you just perform some challenging bodyweight movements.

    Support your mood through movement

    Fall and winter bring not only more darkness but also more cases of seasonal affective disorder (SAD), a type of depression that occurs with the onset of shorter days. Fortunately, exercise can help, especially if you engage in an activity you enjoy doing.

    By Adam Meyer

    Article Courtesy of Alive Magazine
  • Finding balance at the autumnal equinox

    Finding balance at the autumnal equinox

    Finding balance at the autumnal equinox

    A time to get grounded and prepare for the colder, darker season ahead

    September 22 marks the autumnal equinox and the start of fall. It is one of two times a year when daylight and night are equal. In nature, plants and animals use this time to balance and store energy for the longer nights and colder weather ahead. Trees, for example, shed their leaves and focus on their roots—something we can emulate. It’s a good time to slow down, look inward, and let go of what no longer serves us.

    Start with the harvest

    During fall, it’s beneficial to focus on seasonal foods that support health and energy. Root vegetables and orange squashes are especially important, providing grounding and warming qualities for the body. These foods are rich in antioxidants like beta carotene and vitamin A, essential for healthy skin, bones, and organs. Traditional autumnal foods such as cranberries, salmon, and wild game also support immune health with their mineral and protein content.

    Support your immune system

    Supporting the immune system during fall is crucial to prevent seasonal colds and flu. Nutrients like beta carotene, vitamins C and D, zinc, probiotics, and protein are vital. Maintaining gut health is especially important, as the digestive tract is a key part of immune defense. Probiotics can help keep gut flora balanced, strengthening the body’s ability to fend off illness.

    The season of sleep

    Autumn’s cooler temperatures and shorter days can improve sleep quality, which benefits overall health, mood, and immunity. Less daylight leads to increased melatonin production, the hormone responsible for regulating sleep cycles. Tart cherries are a natural source of melatonin, and early research suggests that drinking tart cherry juice may promote better, longer sleep. Additionally, it’s ideal to have three hours between eating and sleeping to optimize both sleep and metabolic health.

    Self-care tips for autumnal mental health

    This season also offers an opportunity to nurture mental health. Engaging in simple self-care practices—such as reading, taking baths, or walking in nature—can help ground and center you. Autumn’s energy encourages grounding, centering, and nurturing oneself, which can be especially helpful during this reflective time of year.

    By: Stephanie MacDonald

    Article Courtesy of Alive Magazine

  • Fall Harvest Cooking with Christine Waltermyer

    Fall Harvest Cooking with

    Christine Waltermyer 

    Menu:

    Split Pea Soup with Toasted Pepitas

    Caramelized Brussels Sprouts

    Mixed Greens Salad with Roasted Pears and a Raspberry Dressing

    Sweet Squash Pie

     

    Split Pea Soup with Toasted Pepitas

    Serves 8

    Ingredients:

    2 1/4 cups dried split peas, sorted and rinsed 8 cups water (+ extra as needed)

    1 cup chopped onion (1 large)

    1 cup chopped celery (about 2 stalks)

    1 1/2 cups chopped carrots (about 3)

    Sea salt and pepper

    Garnish: Fresh parsley, chopped + toasted pepitas (pumpkin seeds)

    Instructions: Place split peas in a large soup pot and cover with the 8 cups of water. Bring to a boil over medium high heat. Continue to boil for 2 minutes then shut off heat. Let stand for 1 hour.

    Add the onion, celery and carrots. Bring to a boil, then reduce heat to simmer on low, covered, for 1 1/2 hours, or until the peas are soft. You can keep the lid tilted slightly to avoid foam rising up and cooking over. Add additional water as needed to achieve desired consistency. You can puree half of the soup in a blender or using an immersion/ stick blender if you wish.

    Season with sea salt and pepper. Serve hot, garnished with toasted pepitas/pumpkin seeds and fresh parsley.

    Caramelized Brussels Sprouts

    Serves 4 as a side

    Ingredients:

    20 Brussels sprouts, washed and trimmed

    1 bunch scallions

    1 lemon

    2 tablespoons maple syrup

    2 teaspoons mustard

    1/4 cup olive oil

    1/2 teaspoon sea salt

    Instructions: Preheat the oven to 375 degrees F.

    –

    Slice the Brussels sprouts in half. Place them in an even layer in a glass baking dish. –

    Slice the scallions and add to the Brussels sprouts. –

    Zest the lemon and set aside. Juice the lemon and remove any seeds. Reserve the juice to use at the very end. –

    In a small bowl whisk together the lemon ZEST (not juice), maple syrup, mustard, olive oil and sea salt. Pour this mixture over the Brussels sprouts and scallions. Stir or use your hands to evenly coat all of the vegetables with the lemon zest-maple syrup sauce. –

    Place the baking dish in the preheated oven and roast for 25 minutes, or until the Brussels sprouts are fork-tender. –

    Add lemon juice, toss and serve.

    Mixed Greens Salad with Roasted Pears and a Raspberry Dressing

    Serves 4

    Ingredients:

    Salad:

    1 red pear

    1 bosc pear

    6 cups mixed baby lettuce greens

    1 fresh pomegranate (or 1/3 cup dried cranberries)

    Salad Dressing:

    1/2 cup fresh red raspberries

    2 teaspoons tahini

    1 tablespoon apple cider vinegar

    1 tablespoon olive oil

    2 teaspoons maple syrup

    Sea salt to taste

    Instructions: Preheat the oven to 375 degrees F. Slice and cored the pears. Place them on a parchment lined baking sheet and bake for 10 minutes.

    Meanwhile place the salad greens in a large salad bowl. Remove the seeds from the pomegranate. Add pomegranate seeds to the salad.

    Make the dressing by placing all ingredients in a blender or mini food prep and processing until smooth. Adjust flavor to taste.

    Toss the salad with the dressing just before serving.

    Sweet Squash Pie

    Makes 1 pie

    Ingredients:

    3 Tbsp cornstarch

    1 cup plain nondairy milk

    1 8-inch or 9-inch unbaked pie crust (homemade or store bought)

    2 cups pureed pumpkin (or one 15-oz can)

    3/4 cup coconut sugar

    1/2 tsp sea salt

    1 tsp cinnamon

    1 teaspoon pumpkin pie spice

    To serve:

    Your favorite whipped topping + dash of nutmeg or cinnamon

    Instructions: Preheat oven to 350 degrees.

    In a small bowl mix the cornstarch with 3 tablespoons of the milk. Stir until smooth.

    In a large bowl, combine the cornstarch-milk mixture, pumpkin puree, remaining non- dairy milk, coconut sugar, sea salt, and spices. Mix with a whisk until smooth. Pour this mixture into the unbaked pastry shell. Bake for about 60 minutes. The pie will firm up as it cools. Cool completely before slicing and serving. Serve topped with your favorite whipped topping if desired, and a dash of nutmeg or cinnamon.

     

  • Apple LOVE Recipes!

    Apple LOVE Recipes!

    It’s FALL and while it’s still warm enough to be comfortable outside, we have all things warm and comforting on the brain!

    This month, we are featuring some of our favorite apple recipes that AREN’T pies! (don’t worry, we’ll share some pies soon enough). Apples are versatile and easy to work with, and they love being combined with almost anything!

    We will continue to add more recipes…stay tuned!

    ravioli-with-apple-walnut

    harvest-salad