As September rolls in and the leaves start to turn, there’s a certain magic in the air. Fall brings cozy sweaters, pumpkin everything, and a fresh start. But it can also bring a dip in energy as the days get shorter and the pace of life picks up. Don’t worry; I’ve got some simple, fun tips to help you recharge your energy this fall. Let’s dive into how you can embrace the season, nourish your body, and feel your best as we head into autumn.
Savor the Season’s Harvest
Fall is bursting with delicious, nutrient-rich foods that can give your energy levels a natural boost. Apples, pumpkins, sweet potatoes, and Brussels sprouts are all in season and packed with vitamins, fiber, and antioxidants. According to a study published in Nutrition Reviews, foods rich in fiber and antioxidants can improve overall energy levels and metabolic health. You’ll likely see some of our fall favorites if you receive our weekly recipe in your inbox!
Spice It Up with Fall Flavors
Adding spices like cinnamon, nutmeg, and ginger to your meals not only enhances flavor but can also support energy and digestion. Cinnamon, for example, has been linked to improved blood sugar control, which helps maintain steady energy levels throughout the day. What’s more delicious than adding cinnamon to your oatmeal, coffee, muffins, toast, yogurt, or smoothie?
Stay Hydrated with a Fall Twist
As the weather cools down, it’s easy to overlook hydration. However, staying hydrated is crucial for maintaining energy levels. Herbal teas and warm beverages can be a great alternative to cold water. According to the Journal of Human Nutrition and Dietetics, adequate hydration is essential for physical and mental performance, and warm fluids can be just as effective in maintaining hydration as cold drinks.
While it’s tempting to indulge in fall treats like sugary pumpkin spice lattes daily, moderation and balance are critical. If you want to enjoy a comforting latte daily – find ways to reduce the added sugar content and pair it with protein. Research in Nutrients reveals that combining protein with carbohydrates can help reduce the glycemic impact of sugary foods, stabilizing blood sugar and energy levels. So, pair your sugary treat with protein or fiber-rich foods to prevent energy crashes and tackle your morning strong.
Move with the Season
Fall is a beautiful time to get outside and enjoy the crisp air. Whether hiking to see the fall foliage or raking leaves, physical activity can boost your energy and improve your mood. The American Psychological Association highlights that physical activity, especially in natural settings, can reduce stress and increase energy levels. So, get outside and embrace the season as much as you can.
Adjust Your Sleep Routine
As the sun sets earlier, it’s important to adjust your sleep routine to maintain energy levels. Research published in Sleep Medicine Reviews indicates that maintaining a consistent sleep schedule and creating a calming pre-sleep routine can improve sleep quality and overall daytime energy.
Practice Gratitude and Reflection
Fall is a season of change, making it a great time for reflection and gratitude. Research in the Journal of Positive Psychology suggests that practicing gratitude can lead to increased energy, reduced stress, and improved overall well-being.
FOOD FOR THOUGHT
Fall is a season of warmth, change, and renewal. By embracing the season’s bounty, savoring fall flavors, staying active in nature, adjusting your sleep, and practicing gratitude, you can recharge your energy and enjoy all the beauty of autumn. Use these strategies to keep your energy and joy high all season long, and if you need support from a friendly dietitian, we’re just a phone call away!
References:
Nutrition Reviews. (2020). Dietary Fiber and Energy Metabolism. Nutrition Reviews, 78(3), 244-256.
Journal of Diabetes Science and Technology. (2018). Cinnamon and Blood Sugar Control: A Review of Clinical Trials. Journal of Diabetes Science and Technology, 12(5), 1022-1031.
Journal of Human Nutrition and Dietetics. (2015). Hydration and Health: A Review. Journal of Human Nutrition and Dietetics, 28(5), 590-601.
American Psychological Association. (2022). The Benefits of Physical Activity in Natural Settings. American Psychological Association.
Sleep Medicine Reviews. (2019). Sleep Hygiene and Sleep Disorders: A Review. Sleep Medicine Reviews, 43, 81-90.
Journal of Positive Psychology. (2016). Gratitude and Well-Being: A Review of the Literature. Journal of Positive Psychology, 11(2), 142-156.
A trip to the grocery store can feel like navigating a maze, especially when you’re in the produce department deciding between organic and conventional choices. With organic prices often higher, it’s natural to wonder if they’re really worth the splurge. For health-conscious individuals and families on a budget, knowing when to spend extra is key. In this blog post, we’ll explore these differences and help you figure out what matters most for your health and lifestyle.
What Does “Organic” Mean?
Understanding what organic really means can help you decide if it aligns with your health and environmental values. For many, choosing organic is about reducing exposure to synthetic chemicals and supporting sustainable farming practices.
Organic farming focuses on growing food in ways that benefit the environment and promote biodiversity. This means no synthetic pesticides, herbicides, or fertilizers are used. Instead, farmers rely on natural methods like crop rotation, composting, and biological pest control.
Is Organic Produce Healthier?
You might think that organic produce is more nutritious due to the natural farming practices. However, studies have shown that there is no significant difference in vitamin levels between organic and conventional produce. On the other hand, some research suggests that organic produce often contains higher levels of beneficial plant compounds, such as antioxidants and polyphenols, which can contribute to better overall health.
When it comes to reducing your risk of pesticide exposure, organic produce definitely wins. A comprehensive review conducted by researchers at Stanford University analyzed 237 studies comparing organic and conventional foods. They found that organic produce had a 30% lower risk of pesticide contamination compared to conventional produce.
While the FDA sets limits on pesticide residues to ensure food safety, there is ongoing concern about the cumulative effects of these residues. Chronic exposure to pesticides, even at low levels, may cause significant health issues over time, including hormonal imbalances and genetic damage. Some pesticides can disrupt the endocrine system, potentially affecting hormone regulation and leading to reproductive and thyroid issues. They can also impact the gut microbiome, affecting digestion and immune function. Children, pregnant women, the elderly, individuals with chronic illnesses, and farm workers are most vulnerable to these potential issues.
Cost of Organic. Is it worth it?
Organic foods often come with a higher price tag due to more expensive farming practices and certification processes. If the higher cost of organic produce is a barrier, buying conventional fruits and vegetables is better than not consuming produce at all. In many cases, the health benefits of eating more fruits and vegetables, regardless of their organic status, outweigh the potential drawbacks.
Prioritizing organic versions of certain fruits and vegetables that are higher risk for pesticides is another way to limit your exposure while not completely blowing your grocery budget. A review done by Consumer Reports helps us know which fruits and vegetables are worth splurging on.
Unlike the Dirty Dozen list, which only considers the number of pesticide types, Consumer Reports evaluates the risk of each fruit and vegetable by looking at the number of pesticides found, how frequently they appear, their concentrations, and their toxicity. They also determined how many servings a day would be safe to consume.
Their extensive review of seven years’ worth of USDA data found that 20% of fruits and vegetables tested had significant pesticide risks, especially imports from Mexico. While some produce showed a concerning level of pesticide levels, nearly two-thirds of the foods tested had minimal risks. This is really positive news. It means we can selectively purchase organic, and safely enjoy conventional versions of all the rest of the produce department.
Fruits and vegetables with the highest risk from pesticides
So, which conventionally grown fruits and vegetables did Consumer Reports find to be the most risky? According to their ratings, bell peppers, blueberries, and white potatoes are very high risk if you eat a lot of them or eat them often. To minimize your pesticide risk, eat less than a serving a day or choose organically grown versions. Furthermore, strawberries, green beans, hot peppers, kale, mustard greens and spinach were high risk. It is recommended that you limit your servings of these to 1 a day or choose organically grown versions.
Some produce samples, like celery and strawberries, had more pesticide risk when imported rather than U.S.-grown. This is just a good reminder that buying locally grown can have great benefits.
In Summary
Choosing between organic and conventional produce involves balancing health benefits and costs. While organic options reduce pesticide exposure and support sustainable practices, conventional produce still provides essential nutrients and is often more affordable. Awareness of high-risk fruits and vegetables can help you can make informed choices that align with both your budget and health goals. Ultimately, the best decision is the one that fits your lifestyle and helps you maintain a healthy, balanced diet.
Smith-Spangler, C., et al. (2012). “Are Organic Foods Safer or Healthier Than Conventional Alternatives?: A Systematic Review.” Annals of Internal Medicine.
Zhang, L., et al. (2020). “Chronic Exposure to Pesticides and Human Health: A Systematic Review.” International Journal of Environmental Research and Public Health.
Bourn, D., & Prescott, J. (2002). “A Comparison of the Nutritional Value, Sensory Qualities, and Food Safety of Organically and Conventionally Grown Food.” Critical Reviews in Food Science and Nutrition.
Barański, M., et al. (2014). “Higher Antioxidant Content and Lower Cadmium Levels in Organic Compared with Conventional Crops: A Systematic Review and Meta-Analysis.” British Journal of Nutrition.
Are you struggling to keep up with the demands of life, feeling constantly drained, even disconnected, yet you just keep going because somehow it feels that you aren’t doing enough? If so, “Burnout: The Secret to Unlocking the Stress Cycle” by Amelia Nagoski and Emily Nagoski offers wisdom and practical advice you need. Let’s explore who would benefit from this book, the key takeaways, and how it all ties back to nutrition.
Who Should Read “Burnout”?
Though you might think of professional burnout when you read the title of this book, it’s actually more geared toward women who are feeling overwhelmed, stuck, stressed, and never enough in today’s world. Think of the monologue in the Barbie movie about how hard and contradicting it is to be a woman.
With that said, I think the people who would benefit the most from this book are:
Caregivers and Parents: For those who spend their days taking care of others—whether it’s children, elderly parents, or patients—this book offers essential tools to ensure you also take care of yourself.
Health and Wellness Enthusiasts: If you’re passionate about maintaining a healthy lifestyle, completing the stress cycle is a key component you need to know about. This book helps you understand how to address your body’s response to stress, not just the stressors.
Major Takeaways We Can All Benefit From
1. Understanding the Stress Cycle
One of the book’s core concepts is the idea of the stress cycle. The Nagoski sisters explain that stress is a physiological process that needs to be completed. Simply removing the stressor (e.g., finishing a project or ending a conversation with a toxic person) doesn’t complete the cycle; you need activities like exercise, deep breathing, or physical affection to signal to your body that it’s safe to relax.
2. The Best Way to Complete The Stress Cycle
Exercise is highly effective for completing the stress cycle because it engages the body’s natural stress response system and helps to discharge the physical and emotional tension accumulated during periods of stress. When we engage in physical activity, such as running, yoga, or dancing, our bodies release endorphins, neurotransmitters that act as natural painkillers and mood elevators. Additionally, exercise promotes the release of muscle tension and encourages deep breathing, which can help regulate the stress response and promote relaxation.
Of course, there are a few other ways to complete the stress cycle. These include a human connection (a 20-second hug or a 6-second kiss), petting a furry friend, progressive muscle tension and relaxation, deep breathing, and rest. Don’t just stop at one; doing several of these things routinely can build resilience and contribute to well-being.
3. Addressing Human Giver Syndrome
The term “human giver syndrome” refers to societal expectations placed on individuals, particularly women, to prioritize the needs of others above their own. According to the Nagoski sisters, those affected by the human giver syndrome often feel compelled to give and nurture constantly without regard for their own well-being. This can lead to chronic stress, burnout, and a sense of depletion.
The syndrome is rooted in cultural norms and gender expectations, and the authors highlight the importance of recognizing and challenging societal pressures that contribute to burnout and stress. By acknowledging the inherent value of true self-care and setting boundaries, individuals can break free from the cycle of overextension and reclaim their agency in prioritizing their own well-being.
4. Emotions are Like Tunnels
The Nagoski sisters liken emotions to tunnels, suggesting we must travel through them from beginning to end to achieve resolution. Failure to do so can lead to emotional exhaustion and burnout. This insight underscores the importance of acknowledging and processing our emotions rather than suppressing or ignoring them. Some emotions, like grief and rage, are very difficult to move through on our own. We often need the help of others.
5. The Importance of Rest, Play, and Connection
Rest and play are not optional luxuries but essential for preventing and recovering from burnout. Engaging in activities that bring joy and relaxation can help replenish your energy and resilience. Just like we need rest and play, it’s our human nature to need each other. Human connection is a powerful antidote to stress. Whether through friendships, family, or community, having supportive relationships can help buffer the effects of stress and the authors point out that we were designed to live life together – not on our own.
6. Realistic Expectations
Lastly, the authors highlight the importance of setting realistic expectations for yourself and others. They encourage us to understand that perfection is unattainable and that it’s okay to have limits. We’re only human, after all.
How This All Ties Back to Nutrition
Here are 2 ways stress and nutrition are linked.
Stress and Eating Habits – When we’re stressed, our eating habits often suffer. We might reach for comfort foods, skip meals, or overeat. Understanding the stress cycle and learning how to manage stress can help us maintain healthier eating patterns and avoid the health consequences of chronic stress. Completing the stress cycle with healthy activities can reduce stress-related cravings and improve our overall nutrition.
Nourishing Your Body – Proper nutrition plays a crucial role in managing stress and preventing burnout. Eating a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains can support your body’s stress response and help you feel more energized. The authors emphasize the importance of listening to your body and nourishing it well.
Final Thoughts
I found “Burnout: The Secret to Unlocking the Stress Cycle” by Amelia and Emily Nagoski to be incredibly insightful and practical. There are more takeaways than I can fit into a blog. The book helps you understand burnout and provides actionable steps to prevent and recover from it. We can all better manage stress by learning to complete the stress cycle, addressing human giver syndrome, and maintaining healthy habits. Whether you’re a busy mom, a caregiver, or someone passionate about health and wellness, this book offers valuable strategies to enhance your well-being.
Listen in to the conversation!
Listen to Kristen and Eleanor discuss this book on the Heatlh Geeks Book Club Podcast:
Cuban Vegetable Salad – A Bright, Healthy, and Colorful Dish
Summer means lots of parties, cookouts, and time by the water. Want to WOW your friends and your taste buds? This Cuban Vegetable Salad bursts with vibrant colors and flavors, reflecting the lively spirit of Cuban cuisine. The blend of black beans, cherry tomatoes, bell peppers, red onion, and celery provides a nutrient-rich base full of fiber, vitamins, and antioxidants. The addition of mango and avocado introduces a creamy sweetness and healthy fats, while the brown rice adds a wholesome, nutty texture. The salad’s striking presentation and the refreshing, zesty mojo dressing make it a standout dish, perfect for any occasion.
This Cuban Vegetable Salad bursts with vibrant colors and flavors, reflecting the lively spirit of Cuban cuisine. The blend of black beans, cherry tomatoes, bell peppers, red onion, and celery provides a nutrient-rich base full of fiber, vitamins, and antioxidants. The addition of mango and avocado introduces a creamy sweetness and healthy fats, while the brown rice adds a wholesome, nutty texture. The salad's striking presentation and the refreshing, zesty mojo dressing make it a standout dish, perfect for any occasion.
Course Salad
Cuisine Cuban
Prep Time 20 minutesminutes
Total Time 20 minutesminutes
Servings 4servings
Calories 470kcal
Ingredients
Mojo Dressing ingredients
1/4cupolive oil
1Tbslime juice
1 1/2tspDijon mustard
1clovegarlicminced or pressed
1tsphoney
1tspcumin
1tspchipotle pepper in adobo saucechopped
1/2cupcilantrochopped
1/2cupparsleychopped
saltto taste
black pepperto taste
Salad Ingredients
11/2cupblack beanscanned, rinsed and drained
2cupcherry tomatoeshalved
1bell pepperred, chopped
1bell peppergreen, chopped
1/2onionred, chopped
1cupcelerychopped
2clovesgarlicminced or pressed
1mangoflesh chopped
1avocadocubed
1/2cupcornfrozen and defrosted (or fresh)
1cupricebrown, pre-cooked
Instructions
Prep the following ingredients:
Cook brown rice according to directions.
Drain the black beans.
Slice cherry tomatoes in half and finely chop peppers, onion, and celery.
Mince the garlic.
Cube mango and avocado.
Mince garlic.
Finely chop chipotle pepper in adobo sauce.
Make the salad.
Add beans, tomatoes, pepper, onion, garlic, corn, and celery to a large bowl and mix.
Fold in mango, avocado, and brown rice.
Make the dressing.
In a medium size add olive oil, lime juice, Dijon mustard, garlic, honey, cumin, and chipotle pepper, then whisk until well mixed.
Navigating the world of emotions can feel like trying to solve a puzzle without all the pieces. If you’ve ever wondered how emotions really work, Lisa Feldman Barrett’s book, “How Emotions are Made,” offers insights that will help you understand them in a whole new way. Let’s dive into what makes this book a must-read, its major takeaways, and how it relates to nutrition.
Who Should Read “How Emotions Are Made”?
Curious Minds
If you’re curious about how the mind works, this book is for you. Barrett challenges what we think we know about emotions, making it a fascinating read for anyone interested in psychology or neuroscience.
Health and Wellness Fans
Understanding the science of emotions is crucial if you’re into health and wellness. Barrett’s insights can help you develop a more balanced approach to emotional health, a major key to overall well-being.
Major Takeaways
1. Emotions are Made, Not Born
One of the biggest ideas in the book is that emotions are not pre-programmed responses. Instead, our brains create them using past experiences, culture, and context. This means we have more control over our emotions than we might think.
2. Emotional Granularity
Barrett talks about emotional granularity—the ability to identify and describe a wide range of emotions. People who can do this tend to handle their emotions better and have better mental health.
3. The Role of Bodily Sensations
Our brains monitor and interpret signals from our bodies to create emotions. We can understand and manage our emotions better by paying more attention to these bodily sensations.
4. The Power of Prediction
Our brains constantly predict what will happen next based on past experiences. These predictions shape our emotional responses. By becoming aware of this, we can change our predictions and, as a result, our emotional reactions.
Why Emotions Matter for Nutrition
Understanding emotions as something created by the mind and body highlights just how closely linked our physical and emotional well-being are.
Lisa introduces the intriguing concept of a ‘body budget,’ which is a way of summing up how our brains manage the resources needed to navigate the complexities of daily life. According to Barrett, our brains operate like financial managers, constantly making predictions and allocating ‘funds’ to various bodily functions based on incoming sensory information. Just as we budget our money to cover expenses, our brains budget energy to regulate emotions, maintain physical health, and respond to the demands of the environment.
Your food choices can affect your body budget and the other way around. For instance, if you are low on energy because you just spent the whole day learning a new computer program at work, your body budget will be depleted. This may make you feel a little grumpy, foggy, or overwhelmed at the end of the day which could influence what choices we make next. You’ll need to make some positive deposits like food, rest, and water to bring it back up to balance.
When we pay attention to our mood, emotions, and our body’s signals, we can make mindful decisions about our food. Noticing how different foods make us feel physically and emotionally can guide us to healthier eating habits. Recognizing our body’s signals after eating certain foods can help us make better dietary choices that support emotional health.
Stress and Emotional Eating
Barrett’s insights into how emotions are made can help us understand and deal with stress-related eating. Knowing that our cravings and eating habits are influenced by our brain’s predictions and past experiences, we can find ways to change these patterns. This might involve creating new associations with food or finding other ways to cope with stress.
Building a Positive Relationship with Food
Just as we aim to understand our emotions better, we can also strive to understand our relationship with food. This means acknowledging the emotional aspects of eating and working to create a positive, respectful relationship with what we consume.
Final Thoughts
I really enjoyed reading Lisa Feldman Barrett’s “How Emotions are Made.” It’s not just a book about emotions; it’s a guide to understanding the connection between our minds and bodies. By exploring this link, we can better manage our emotions and make choices that improve our overall well-being, including our eating habits and nutrition. Whether you’re a curious reader, a health enthusiast, or a professional in the mental health field, this book offers insights that can enrich your life and help you better understand yourself.
Hungry For More?
Listen to Kristen and Eleanor discuss this book on the Heatlh Geeks Book Club Podcast:
