Fall into Wellness | Healthy Living

Steps to take right now rather than waiting for the new year

  • Thursday, October 11, 2018 8:30am
  • Life

Fall is a wonderful time of year to revisit health and fitness goals. Shopping for produce in season is the best way to support Nature’s own gifts to keeping us healthy. In the summer fruits with vitamin C are in season and help calm allergies. In the fall and winter foods with vitamin A like squash, pumpkin, and carrots help prevent cold/flu by enhancing respiratory health.

Try experimenting with fall flavors and making healthy alternatives. For example, take 1 cup coffee, 1 tablespoon pumpkin puree, 1 dash cinnamon, 1 dash nutmeg, 3 tablespoons milk, 1 teaspoon unsweetened vanilla, a half tablespoon raw honey and blend together for a delicious, homemade fall coffee.

For breakfast, make your morning smoothie thicker by adding less water, put it in a bowl and top it with pumpkin seeds, chia seeds, fresh fig pieces, fresh apple pieces and coconut flakes for a delicious breakfast alternative.

Try not to wait until January to make a healthy fitness resolution. I recommend joining a gym before the new year to get a head start. Implementing some kind of sauna or steam in can support the body’s natural detoxification process. Trying something fun like kickboxing or indoor swimming can keep you fit indoors all year long.

As grilling season dwindles, consumption of fish goes down as well. To supplement omega-3’s instead of fish, try increasing foods like walnuts, chia and flax seeds into the diet. Taking a good quality fish oil with vitamin D3 can help support brain health and mood through the dark gray days of fall. Homemade bone broth can also help support collagen for healthy bones, nails, hair and skin.

Make an effort to socialize with friends and family this fall. Being social can help prevent chronic disease.

Planning a trip for the spring will break up the gloomy weather days in the coming months. Try making new friends based on similar hobbies. If you have recently moved locations try to hold a neighborhood fall gathering to meet some new neighbors. Laughing and making new connections are good for the brain and body.

I hope all of these suggestions inspire you to make some simple healthy changes this season.

Dr. Allison Apfelbaum is a primary care naturopathic physician at Tree of Health Integrative Medicine clinic in Woodinville.

More in Life

Perfection to depression – Measuring ourselves to death

A monthly column about mindfulness and mental wellbeing.

Photo courtesy city of Bellevue
                                Halloween on the Hill seeks to be inclusive of all ages.
Halloween on the Hill event celebrating its ninth year

The event is set for Oct. 26 and is hosted by the South Bellevue Community Center.

The Nightmare at Beaver Lake runs through Oct. 31. Take a scary stroll through Beaver Lake Park, 2600 244th Ave. SE, Sammamish. Courtesy image
Nightmare at Beaver Lake continues through Oct. 31

The Nightmare at Beaver Lake is back. Experience one of the Northwest’s… Continue reading

Photo courtesy of Yash Limaye
                                From left, Reva Galande, Mihir Limaye, Amol Rane and Ahana Ranade prepare for the fancy dress competition part of Deepmala.
New Diwali celebration for kids comes to the Eastside

Deepmala will be Oct. 20 at Eastside Bahá’í Center.

What happiness, etiquette, mindfulness have in common

A monthly column about mindfulness and mental wellbeing.

Libraries are welcoming spaces for everyone | Book Nook

A monthly column from the King County Library System.

Photo by Nityia Photography
                                Dora Gyarmati.
Redefine goals based on virtues to find joy | Health column

A monthly column about mindfulness and wellbeing.

Photos courtesy of Celeste Gracey
                                Bellevue’s Chris Adam’s, right, was diagnosed with Crohn’s Disease 32 years ago. He’s now using his experiences to help people with this chronic illness through the Crohn’s and Colitis Foundation. It’s hosting an education event at the Meydenbauer Center Sept. 15.
Crohn’s and Colitis Foundation event on Sept. 15

From 9 a.m. to 2 p.m. at the Meydenbauer Center.

From left, Kaavya Manam, Emerson Schrider and Ellen Chang of Happy Bubbles sold handmade bath and body products at the Children’s Business Fair in Bellevue on Aug. 31. Stephanie Quiroz/staff photo
Eastside youth entrepreneurs set up shop at Children’s Business Fair

Youth entrepreneurs donate a portion of their proceeds to charity of choice.

Blake Peterson/staff photo
                                Park Ranger Christie Caldwell of Lake Hills Greenbelt Park led the recent event.
Crows celebrated at educational event after getting Species of the Year title

“Bird Brains: An American Crow” took place on Aug. 23 at Lake Hills Greenbelt Park.

Bellevue Utilities presenting green-cleaning workshops

The seasonal workshops started in 2012.