Get your health back this fall: 10 simple and doable tips
When the kids go back to school and the routine changes, it’s the perfect time to reset! The change of seasons offers a fresh start, making it the perfect time to implement simple yet effective nutrition strategies. I don’t want to wait for you! Here are ten tips to help you regain your health this fall, each designed to be easy to incorporate into your daily routine.
1. Start with hydration
Water is fundamental to every bodily function, from digestion to detoxification. During the summer, there are many activities and distractions, so get back to drinking water and rehydrating. Aim to drink at least eight 8-ounce glasses of water daily. A hydrated body is more efficient and staying hydrated can also help control hunger and support your metabolism. As the weather cools down, don’t forget to keep your water intake up!
“Pure water is the first and foremost medicine in the world.” – Slovak proverb
2. Embrace seasonal produce
Autumn is an abundance of nutritious fruits and vegetables. Incorporate seasonal produce like apples, pumpkins, sweet potatoes and kale into your meals. These foods are not only delicious but also packed with essential vitamins and minerals.
3. Prioritize Whole Foods
Minimize processed foods and focus on whole options with nutrients. Whole grains, lean proteins, healthy fats and plenty of fruits and vegetables should form the basis of your diet. Whole foods provide more nutrients and fiber, which can help you feel fuller longer and support overall health.
“Eat food. Not too much. Mostly plants.” – Michael Pollan
4. Reduce your sugar intake
Fall often brings a wave of sugary treats, but try to limit your sugar intake. With all the fall holidays, this can be difficult, but remember that high sugar consumption can lead to weight gain, energy crashes, and an increased risk of chronic disease. Work on choosing natural sweeteners like honey or maple syrup in moderation and satisfy your sweet tooth with fresh fruit. If you’re willing to try stevia and lone fruit, these are natural sweeteners that don’t have the same blood sugar effects as others!
5. Incorporate foods rich in fiber
Fiber isn’t just important for digestive health, it can help with weight management. it also feeds your gut microbiome. Increase your intake of fiber-rich foods such as berries, avocados, sprouted bread and brassica vegetables. Fiber helps regulate blood sugar levels, lower cholesterol, balance hormones, and aid in satiety.
6. Add more protein
Protein is essential for tissue repair and building, supporting immune function and maintaining muscle mass. Include a variety of protein sources, including lean meat, fish, eggs, dairy, legumes, and plant-based proteins like quinoa and tofu. It’s always best to start your day with a protein-rich meal to keep your blood sugar levels up throughout the day!
7. Conscious Nutrition
Practice eating mindfully, paying attention to what and how much you eat. Avoid distractions like the TV or smartphone during meals and take the time to savor each bite. For better digestion, sit while you eat, chew each bite and take a few deep breaths before you begin to relax and let the nervous system rest and digest. This practice can help you enjoy your food more and prevent overeating.
8. Plan your meals
Meal planning can help you stay on track with your nutritional goals. Set aside time each week to plan and prepare your meals. This can save time, reduce stress and ensure you eat balanced meals throughout the week. I don’t think we all need to plan which meal is which night, but having an idea of what foods to buy, prepare and have in the house to make sure we eat healthy should be a priority.
“If you fail to plan, you plan to fail.” – Benjamin Franklin
9. Get moving
Physical activity is a key component of any health recovery. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s brisk walking, yoga or working out at home, regular movement will boost your energy levels, mood and overall health. Making a workout fit into everyone’s schedule isn’t always easy, so instead of long workouts, consider increasing your daily movement!
10. Prioritize sleep
Quality sleep is essential for physical and mental health. Establish a consistent sleep schedule, create a relaxing bedtime routine, and aim for 7-9 hours of sleep a night. Proper rest supports recovery, reduces stress and enhances cognitive function. It may feel funny at first to stick to a bedtime routine every night, but signaling to your body that it’s time to wind down will help you get deeper, better quality sleep.
“Sleep is the best meditation.” – Dalai Lama
What’s next?
Getting your health back this fall doesn’t have to be complicated. By making small, consistent changes, you can create lasting habits that will improve your overall well-being. Remember, health is a journey, not a destination, and every step you take brings you closer to your goals. If you’d like to learn more about how you can work with No Shoes Nutrition and get your health on track before the end of the year, we’d love to hear from you! Sign up for a free consultation and we can discuss individual or group programs starting next fall!
References
Harvard School of Public Health TH Chan. “The Source of Nutrition: Water.” Harvard.
Gannon MC, Nuttall FQ, Saeed A, Jordan K, Hoover H. Increasing dietary protein improves blood glucose response in people with type 2 diabetes. Am J Clin Nutr. 2003 Oct;78(4):734-41. doi: 10.1093/ajcn/78.4.734. PMID: 14522731.
Mayo Clinic. “Fiber: The Carb You Can Count On.” Mayo Clinic.
Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Society for Sleep Research. Sleep. 2015 Jun 1;38(6):843-4. doi: 10.5665/sleep.4716. PMID: 26039963; PMCID: PMC4434546.
