JUMPSTART THE FALL SEASON WITH AROMATIC HEALTH AND WELLNESS. (READ TO THE END FOR RECIPES OF SPICY FALL ESSENTIAL OIL BLENDS)
I love the advent of the fall season! Depending on where you are in the world, it can appear that God took His HUGE paintbrush and worked His artistic wonders amongst the treetops.
And don't forget about the stylish and colorful sweaters that we finally get to pull out of our closets and don as we usher in the cooler temperatures...bringing out the fashionista in all of us!
However, fall is also that wonderful time of year when we begin to experience the aromas that make life and home even more cozy and healthy based on the products that we introduce into our space.
Here, I am going to share with you some of fall's nutritious fruits and vegetables that you can consume, plus essential oils that you can make use of, to help you make a smooth, healthy, and fragrant transition into autumn.
FYI, this post contains affiliate links. This allows me to provide valuable content to you and make a small commission, but at no cost to you. Read my full disclosure.
FRESH FALL FRUITS AND VEGETABLES - GOODNESS FOR YOUR BODY!
Fall brings in a bountiful harvest of beautifully hued and delicious produce. Each comes packed with its own health benefits, but here are a few of the more popular ones that you can enjoy:
APPLES: There are so many varieties of apples that you can munch on. Not only are they tasty, but they are incredibly nutritious as well.
Apples are an excellent source of dietary fiber, antioxidants (especially vitamin C), and various health properties that may help protect against ailments such as heart disease and diabetes. (1)
They are also versatile and can be used in both sweet and savory dishes.
My favorite type of apple is the Honey Crisp apple. And they really live up to their name because their flesh is very crisp vs. some of the other varieties. I enjoy consuming them by cutting them into slices and dipping them into organic cocoa powder for a wholesome, luscious snack!
PUMPKIN: Not only do pumpkins make festive and colorful fall decorations, but they can also be part of a healthy diet.
They are rich in vitamins, particularly vitamin A (in the form of beta-carotene) which is essential for healthy vision and a strong immune system.
Pumpkins are also a good source of vitamin C, potassium, and fiber. (2)
Try your hand at using pumpkin in soups, pies, and smoothies.
POMEGRANATES: Now, THIS is one of my favorite fruits! Good thing, too, because these tiny little pellets pack a powerful and healthy punch!
Pomegranates are high in antioxidants, and they contain anti-inflammatory properties, vitamins C and K, potassium, and folate.
Also, some studies suggest that pomegranate juice may help prevent atherosclerosis (the build-up of plaque in arteries). (3)
FIGS: I have nostalgic ties to this oddly-shaped fruit because it reminds me of eating those yummy fig cookie bars when I was a kid.
These exotic fruits are not only tasty, but they are also full of necessary nutrients.
Figs are high in dietary fiber, a good source of calcium and vitamin K, and reportedly help reduce levels of cholesterol in the blood. (4)
SWEET POTATOES: When it comes to sweet potatoes, I instantly envision the common orange-hued root vegetable.
However sweet potatoes come in other colors as well, such as brown, yellow, purple, and white.
Whichever variety suits your fancy, you can't go wrong because they are all excellent sources of various vitamins and minerals, such as vitamin A, vitamin B6, vitamin C, and potassium.
Sweet potatoes are low in fat and high in fiber, which helps you feel full longer, possibly aiding better weight management if you consume them often. (5)
FRAGRANT ESSENTIAL OILS
Fall is a wonderful season to explore the aromatic world of essential oils. You can create delightful blends that are reminiscent of the cozy and comforting atmosphere of the season.
Many essential oils have therapeutic properties and thereby provide health benefits.
Below are some essential oils that are perfect for fall. Even further below are a few ideas for blending them.
CINNAMON OIL: This warm and spicy oil reminds me of cozy autumn days and adds a soothing aesthetic to your blends.
It is the quintessential fall aroma. Cinnamon essential oil has antimicrobial and antibacterial properties. (5)
Due to its potent characteristic, you shouldn't use any more than a drop or two at a time if you plan to diffuse cinnamon essential oil into the air.
If you plan to use cinnamon essential in an oil blend as a fragrance, be certain to dilute it first into a teaspoon of carrier oil such as grapeseed oil. If you do not dilute ANY essential oil prior to applying it to your skin, it could cause a toxic reaction inside your body or on the surface of your skin. (6)
CLOVE ESSENTIAL OIL: With its rich, spicy aroma, clove essential oil is a great addition to fall essential oil blends. It pairs wonderfully with orange and cinnamon oils, adding depth to your fragrant creations.
To my surprise, clove is rich in beta carotene, potassium and antioxidants, which help fight free radicals in the body. (7)
Proceed with caution, however, when using clove essential oil because it is a very potent oil that can irritate or burn your skin. Again, as a safety practice, always dilute essential oils in a carrier oil (think olive oil or coconut oil) prior to applying them to your skin.
ORANGE: Sweet orange essential oil adds a cheerful and uplifting scent to your blends.
Orange oil has antimicrobial properties and can help enliven your mood when dealing with bouts of depression.
As with other citrus essential oils, avoid exposing your skin to sunlight directly after applying orange oil due to the possibility of phototoxicity, which is a discoloring of the skin. (8)
To use a perfume, do not apply orange oil to your skin unless you first do a skin patch test. Remember to dilute it in a plant-based carrier oil, such as avocado oil, prior to use.
FRANKINCENSE: This earthy, resinous essential oil adds a feeling of wholesomeness to your fall oil blends.
Reportedly, frankincense has antiseptic qualities and may help boost the immune system and help quell digestive issues.
Be aware that frankincense is known for its blood-thinning properties. So, if you are on blood-thinning meds, you definitely should consult with your licensed medical professional before using this particular essential oil. (8)
CEDARWOOD: The earthy, woodsy aroma of cedarwood essential oil is perfect for creating a warm and inviting atmosphere.
It is touted to have antiseptic and antispasmodic properties. (9) Try adding a drop or two into the water in your diffuser and run it in your bedroom at night to create a cocoon of tranquility while you sleep.
Cedarwood is generally safe to use, but always check with your physician to ensure that it is safe for you to use.
PATCHOULI: This essential oil has a deep, earthy aroma that can be soothing to your senses, making it an excellent addition to a fall blend of essential oils.
Patchouli reportedly has antibacterial and anti-inflammatory properties, and is generally safe to use on the skin (diluted in a carrier oil, of course!).
Be warned, though, that if you are taking blood-thinning medication, you should avoid using patchouli because it can inhibit blood clotting. (10)
VANILLA OLEORESIN: Vanilla essential oil or extract offers a sweet and comforting aroma. It is reminiscent of baked goods and can complement other fall essential oils.
It reportedly has anti-aging effects on the skin and may help relieve muscle tension. (11) If applying to the skin, dilute into a carrier oil for for safe application.
MAKE YOUR OWN BLEND OF FALL ESSENTIAL OILS
Want to try your hand at making your own blend of fall-inspired essential oils? I've included a few recipes below to start you off.
1. ZESTY AUTUMN BLEND
3 drops of Cinnamon Bark
2 drops of Clove
2 drops of Orange
This combination is more heavily spiced with cinnamon, plus some sweetness added to the mix.
2. PLEASANT FIRESIDE BLEND
3 drops of Cedarwood
2 drops of Frankincense
1 drop of Patchouli
This is a soothing, earthy blend
3. HEART-WARMING BLEND
2 drops of Cinnamon Bark
2 drops of Clove
1 drop of Vanilla
This is a very basic, yet comforting blend.
4. EARTH AND SPICE BLEND
3 drops of Frankincense
2 drops of Orange
1 drop of Patchouli
This is a mellow, yet uplifting blend.
5. WOODSY FOREST BLEND
3 drops of Cedarwood
2 drops of Frankincense
1 drop of Orange
Soothing and calming. Great to diffuse while reading a good book.
HERE ARE SOME SUGGESTIONS BELOW ON WAYS TO USE YOUR ESSENTIAL OIL BLENDS.
Add 2-3 of drops from your chosen blend to a diffuser, and let it disperse the aroma throughout your space.
In fact, I am diffusing the Earth and Spice Blend as I write this blog post for you. It smells wonderful and helps to keep my creative juices flowing.
As a rule, when diffusing essential oils, I only add 2-3 drops to the water in my diffuser (whether diffusing a single essential oil or an essential oil blend).
AS A ROOM SPRAY
Put a few drops of your essential oil blend in a spray bottle, shake well, and use it as a room spray.
IN POTPOURRI
Place a few pinecones or dried potpourri in a bowl. Add a few drops of your oil blend and use as a long-lasting room deodorizer.
Always be cautious with the amount of essential oil you use. Inhaling too much to a smaller space can burn the membranes in your nose.
GOOD HEALTH IS THE SPICE OF LIFE
The following spices are not only delightful additions to your fall recipes, but they also offer potential health advantages.
You can incorporate spices into a variety of dishes, desserts, beverages, and soups to enjoy their flavors and reap their potential benefits.
Remember that moderation is key when using spices for health purposes, and it’s always a good idea to consult with your healthcare professional if you have specific health concerns or conditions.
HERE IS A LIST OF THE MOST COMMON FALL SPICES AND THEIR POTENTIAL HEALTH BENFITS:
GINGER: It is known for its anti-inflammatory properties and is well-known for its digestive benefits. It can help alleviate nausea, indigestion, and bloating.
CINNAMON: Cinnamon has been linked to improved heart health by helping to lower blood pressure and cholesterol levels. (12) I prefer the Ceylon species of cinnamon vs the Cassia type. The reason is that Ceylon cinnamon contains less coumarin, which is not safe if consumed in large amounts. (13)
Cinnamon is also rich in antioxidants, which can help combat oxidative stress and inflammation in the body.
CLOVES: Cloves are packed with antioxidants that can contribute to overall health. (13)
Clove oil is often used for toothaches and gum pain due to its mild numbing and antiseptic properties.
I’ve also made my own tiny pouches with ground cloves and used them to numb a toothache.
I did so by cutting a 1-inch square from a paper towel, added about 1/8 teaspoon of ground cloves, folded the ground cloves and paper towel into a tiny pouch, wetted the tiny pouch to soften it, then I placed it directly on the gum area where I was experiencing discomfort . It worked remarkably well at numbing the pain!
NUTMEG: Nutmeg has been used traditionally to relieve indigestion and gastrointestinal discomfort. (14)
Nutmeg may also help improve sleep quality, making it a potential remedy for insomnia.
“TEE UP” YOUR NUTRIENTS WITH FALL-INSPIRED TEA
Sipping on a few cups of herbal tea per day is one of my favorite and most relaxing ways to get more nutrients and plant-based goodness into my body.
It’s also a soothing way to amp up your level of hydration…which we all need more of, yes?
As the weather gets cooler outside, fall is the perfect time to wind down with a soothing cup of tea.
These fall tea recipes below not only provide a comforting and cozy experience, but they also offer potential health benefits from the spices and teas themselves.
Enjoy these flavorful and aromatic teas while you take a tranquil bath or as you curl up with a good book.
1. FALL FRUITY TEA
Start with your choice of black or green tea (which is loaded with antioxidants).
Brew the tea as you normally would.
While the tea is hot, add a splash of each: cranberry juice, apple juice, lemon or orange juice. Enjoy!
2. BOLD SPICED TEA
Begin with a tea like red rooibos (also brimming with antioxidants!) or black tea.
Brew the tea.
Add in some ground ginger and a sprinkle of ground cinnamon, 2 cloves, and a sprinkle of ground nutmeg, a touch of vanilla extract, and a drizzle of honey for sweetness. This is a warm and soothing cup of YUM!
3. SPICED CHAI TEA
Use chai tea bags or loose-leaf chai tea.
Brew the chai tea.
Enhance the flavor by adding an extra sprinkle of ground cinnamon and a pinch of nutmeg. Sweeten to taste with maple syrup or honey.
Certainly, as summer transitions into fall, bidding farewell to the outdoor fun and activities could prove to be a bit drab.
However, you can still embrace the autumn season by infusing your living space with the fragrant scents, harvest, and decorations of fall, creating a delightful aesthetic to enjoy until the warmer season comes around again….and stay healthy at the same time.
I hope I have inspired you to welcome the fall season with a renewed sense of serenity and wellness.
Remember, if you don’t take good care of yourself, no one else will do it for you.
Cheers….until next time!
