Simplify, Make a Plan and Get Healthy for the Fall

SENSING A SHIFT

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It can be strange and sometimes sad to let go of the summer ‘routine’. But if we see change as a naturally occurring event – much like the change of seasons – we can embrace change as a gift and an invitation to improve and enhance our lives. Fall is a time to sense this change and prepare for what’s to come.

Bring In:

1. Be aware and acknowledge that changes are happening in your life

2. Getting the support, you need

3. Creating a safe environment

Let Go Of:

1. Denying changes that are occurring in your life

2. Jumping at the first option that shows up

3. Trying to do it all alone

My purpose and mission in life are to teach women how to simplify and fill their plates with what truly nourishes them. I do this by discovering their relationship with food, home, people, and their mindsets.

CLEAN OUT THE OLD

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Some other simple things you can do to support your liver are:

1. Drink water with lemon in it every morning (make sure to rinse your mouth after)

2. Add a splash of apple cider vinegar to your morning water

3. Eat dark leafy greens (arugula, kale, basil, spinach, chard, parsley, cilantro, etc.).

4. Eat your beets (a natural liver detoxifier)

5. Try dry brushes daily to keep the lymph moving and remove toxins.

6. Gentle daily movement

7. Epsom Salt Baths

GET GROUNDED

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Be still and let go of the ‘busyness.’  Make your home cozy. Now is the time to focus on home life.  Begin to draw your energy inward.  How much time are you spending on electronics?  What are the things influencing you? This is a time to practice gentle restorative yoga, meditation, quiet walks, or journaling.

Focus on Warming, Nourishing Foods

The seasons affect us not only in how we react to the outside climate but also in the foods that are naturally available to us.  Look around and notice what foods come into season in the fall.  Winter squash, pumpkins, apples, sweet potatoes, root vegetables, and dark leafy greens.  While we may enjoy light salads and cold drinks in the summer, fall time begs for highly nutritious, warm, cooked foods and drinks.  Adequate protein intake and high-quality oils are essential.   Add some warming teas and stewed apples to your diet.  Using warming spices like ginger, cinnamon, cardamom, and turmeric brings in the qualities we are trying to embody in the fall.

Give Your Skin Some Love

Fall time is a common time for the skin to get dry. Ground yourself with hot towel scrub. Start with the soles of the feet and work up the body to the head in sweeping strokes along with muscles towards the heart and circular movements around joints.  Daily massage helps dilate the skin's surface, move toxins, and keep the lymph moving. Creating daily self-care rituals is a beautiful way to take charge of your own health.

Product Suggestion: Eminence Organics ® Skin Care Apricot Body Oil

CREATE A RHYTHM

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Sticking to regular meals and bedtimes can go a long way in creating balance and in helping you feel grounded.  Our bodies do best when in rhythm with nature.  Go to bed early and rise early.  You will feel better.  We need extra rest during times of transition.  Eat your meals at the same time every day. If you give your body what it needs when it needs it, you will feel balanced and strong.

Book Suggestion: ‘The Slow Down Diet’ by Marc David

Brandy Lane Hickman, NBHWC

Nutrition, National Board Certified Health Coach, Kitchen Therapy www.kitchentherapywithbrand.com brandy@2bwellspringfield.com (417)861-6682

2B Well Integrative Health Collaborative, Owner www.2bwellspringfield.com Board President, Missouri Nutrition Alliance Non-Profit www.missourinutritionalalliance.org