EMBRACE WELLNESS THIS FALL WITH THESE NOURISHING FRUITS AND HERBS

Ahhh, the advent of fall!!! It’s by far one of my favorite seasons of the year! I like how home suddenly feels cozier in autumn. It could be the soothing heat you feel against your skin as you walk inside from the (now cooler) outdoor temperatures. And it could be the warming, welcoming scents of fall-inspired produce and essential oils that you invite into your living space.

There are many reasons why I happily embrace autumn. One of the things I like to do in the fall is take advantage of the health benefits of the harvested crops that fall brings.

Grab yourself a relaxing cup of herbal tea as you read on and learn about ways that you can benefit from the garden-fresh goodness of autumn’s produce, herbs, and spices.

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TOP HEALTHY HERBS TO BOOST YOUR WELLNESS THIS AUTUMN SEASON

Autumn is the ideal season to enhance your meals with its fragrant, nourishing herbs. There are so many from which to choose!

You can use fall herbs to make delicious pots of soup which provides warmth and sustenance for your body during this chilly season. Savor soothing cups of tea brewed from fall-harvested herbs to nourish your body and soul.

Whether you choose to grow your own herbs indoors, or purchase them in small batches from your local grocer or online stores, incorporating more herbs into your cooking is a flavorful and fragrant way to add more micronutrients to your home-cooked meals.

Some of my favorite herbs to consume are lavender, rosemary, sage, and mint. Each herb not only brings its own distinct aromas, but each also adds a wealth of beneficial healing properties. Here’s a brief overview of the health benefits of each:

ROSEMARY

Rosemary has natural antioxidant properties. Antioxidants help to stave off infections and bacteria. Rosemary also has antibacterial, antifungal, and antiseptic properties, each delivering its own health benefits to your body. (1)

Brew yourself a fresh cup of rosemary tea and slowly sip on it as you enjoy reading a good book, or while watching an interesting, on-demand documentary on your favorite streaming platform.

You can also use rosemary to season some of your soups and lean cuts of meat to reap more of its health benefits. As always, consult with your licensed health professional before adding rosemary herb to your self-care regimen.

LAVENDER

By far, lavender is my favorite, most soothing, and most fragrant herb of all! It is lauded for its many medicinal properties. You can use lavender herb to ease muscle tension, stress, anxiety, and insomnia. (2)

For a relaxing bath, add 2-3 tablespoons of lavender buds into a drawstring bag, tie the bag closed and drop it into your bathwater, allow the herbal infusion into your bath water, then sit and relax to reap the calming benefits.

My favorite way to enjoy the healthful attributes of lavender is by using essential oil of lavender.

For example, lavender essential oil helps to relieve itchiness of the scalp and skin...BUT, you must dilute a few drops into a base of carrier oil (such as olive oil) prior to applying it to your body or scalp.

And, get this...lavender essential oil makes a very soothing and healing ‘ointment’ for skin burns!

Just place a few drops of lavender essential oil directly on the burned skin for quick, calming relief! Again, be sure to dilute the lavender essential oil into a base of carrier oil (such as olive oil or coconut oil). Lavender oil helps to jumpstart cellular turnover to renew your damaged skin. (3)

Ask your doctor if it's safe for you to add lavender essential oil or herb to your self-care regimen.

MINT

Who doesn’t love mint and its uplifting, perky aroma?! Some health benefits of mint include reducing inflammation, reducing cold symptoms, and easing a dull headache. (4)

An easy way to enjoy the benefits of mint herb is by steeping a couple teabags in a piping hot cup of water for about 2 minutes. Then, slowly (and carefully!) sip your cup of mint tea to infuse your body with its goodness.

Mint herb helps to ease nausea and indigestion. (5)

You can also add ONE DROP drop of mint essential oil to the floor of your shower stall to invigorate yourself after a rigorous workout at the gym.

Be sure to consult with your doctor before adding mint oil or herb to your self-care regimen.

SAGE

Sage herb boasts a long list of nutrients including B vitamins, folic acid, vitamin A, copper, iron, and magnesium. (6) Add it to your dishes for a tasty zip of flavor and infuse its healthy properties into your dishes.

As always, check with your healthcare professional prior to adding any herbs, fruits, or other supplements to your health regimen.

PUMPKIN...REASONS TO "FALL" IN LOVE WITH IT

Pumpkins and the fall season are beautifully connected due to their comforting characteristics, the crisp autumn temperatures and their rich, earth-toned hues.

So it comes as no surprise that pumpkin is not only used as a decorative piece of art, but also as a healthy ingredient from which many culinary creations are made during the fall season.

Pumpkin is often considered a superfood and includes the following health benefits:

PUMPKIN CAN HELP WITH YOUR VISION

If you have been seeking natural ways to improve your vision and reduce vision loss related to the natural aging process, consume more pumpkin while it’s available.

Pumpkins are high in beta-carotene (7), which is known to boost vision and eye health. (8) Beta carotene converts to vitamin A in the body.

A one-cup serving of pumpkin per day can help with vision while simultaneously providing other health benefits.

Pumpkin provides antioxidants that not only help fight free radicals that cause our bodies to age faster, but those same antioxidants can also help reduce the risk of cataracts and macular degeneration. (9)

PUMPKIN IS GOOD FOR HEART HEALTH

A healthy heart should be at the top of the list of our health goals. Even if you eat a healthy diet and exercise regularly, it is still beneficial to add more practices that protect our cardiovascular health.

Studies show that pumpkin may help to reduce blood pressure. (10) That’s because pumpkin has a high amount of potassium, which is good for helping to treat hypertension (a.k.a., high blood pressure). (11)

BOOST YOUR IMMUNE SYSTEM WITH PUMPKINS

If you tend to get a bit under the weather in the fall season, such as with seasonal colds or allergies, you can boost your immune system by eating pumpkin.

That’s because pumpkin has lots of vitamins and nutrients such as vitamin C, vitamin E and vitamin A…..all of which are powerful antioxidants. These antioxidants help boost your immune system. (12)

WHY DOES EATING "AN APPLE A DAY" BENEFIT YOU?

As a kid, I loved going on field trips with my school mates to an apple orchard every fall! There was something special about bundling up, taking the school bus ride out to an apple orchard far away, and giggling as we filled our bags with the apple 'picks of the crop'.

Then, after arriving back home, I would decide which apples I would eat 'as is’ and which apples I would make into taffy apples. Either decision was ok with me because I was proud of my crunchy harvest ...and I do prefer the types of fruit that have a good crunch!

But, did you know that apples host a plethora of health benefits for the body? They sure do! I suppose that’s where the old adage, “An apple a day….” comes from.

Consuming ‘fresh’ apples (vs. cooked apples) is a refreshing way to get your daily recommended allowance of fresh fruits and vegetables. Here are some facts about the health benefits of apples:

Apples are packed with antioxidants, which not only help boost your body's immune system, but also protects your body from the ravishing effects of free radicals. (13) FYI, free radicals cause cellular damage in the body and can cause you to age faster. (14) Not a good thing!

Apples are also a great source of vitamin C, vitamin B6, and vitamin K. By the way, did you know that vitamin K is essential for proper and healthy clotting of the blood? (15) Eating apples is a good way to get a safe amount of vitamin K into your system daily.

APPLES AND WEIGHT LOSS

Have you ever heard the saying that ‘abs are made in the kitchen, not the gym?’ Well, it is certainly a truism. If you are looking to lose weight, eating healthy is about 80% of the process, and 20% is adhering to a consistent exercise program.

When it comes to healthy eating, you want to go for a balance of fresh fruits, vegetables, whole grains, and lean protein.

Not only are apples one of the healthiest fruits you can eat, but did you know that they can help aid in your weight loss efforts? The reason is that apples are very low in fat and calories, have moderate sugar, and can fill you up with healthy fiber that helps you feel full longer and avoid over-eating. The fiber in apples is called pectin. (16)

Pectin is a soluble fiber that helps to create a gel inside your colon that, when combined with the insoluble fiber content of apples, can help your colon to ‘push along’ the solid food matter for healthier digestion.

A couple of suggestions on daily consumption of apples... add diced apples to a smoothie or enjoy a refreshing snack of apple slices dipped in Greek yogurt (which is low in refined sugar). Consuming apples and Greek yogurt is also a tasty way to get healthy bacteria into your gut for a better-balanced gut biome.

SUMMARY OF HEALTH BENEFITS OF FALL FRUITS AND HERBS

I hope this information will encourage you to embrace autumn and make the most of the healthful advantages offered by its bountiful array of fresh fall produce, herbs, and spices. Your body will thank you for it!