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.
Grocery shopping isn’t always straightforward—especially when you’re staring down the price tags in the produce aisle. Should you splurge on organic? Is it actually healthier? And what’s the deal with pesticides? In this post, we’ll explore how organic and conventional produce compare—so you can shop with more confidence.
What Does “Organic” Mean?
Understanding what organic really means can help you decide if it aligns with your health and environmental values.
Organic farming:
Avoids synthetic pesticides, herbicides, and fertilizers
Uses naturally-derived pesticides
Relies on natural methods like crop rotation and composting
Promotes soil health and biodiversity
For some, choosing organic is about more than just avoiding potentially harmful chemicals—it’s a vote for cleaner farming practices and environmental health.
Is Organic Produce Healthier?
You might assume organic produce is more nutritious because of natural farming practices, and there’s some truth to that. While studies show vitamin levels are about the same in organic and conventional produce, research suggests that organic options often have more antioxidants and polyphenols, which are beneficial plant compounds linked to better health.
Is Organic Produce Safer?
Many people are concerned about synthetic pesticides in their food, especially when it comes to long-term health or feeding their families.
Certain groups are especially vulnerable to these effects, including:
Children
Pregnant women
Older adults
People with chronic illnesses
Farm workers
The good news is that the largest risks are caused by just a few specific pesticides, concentrated in a handful of foods. Meaning that most of the produce you buy, whether organic or conventional, only poses a low to moderate risk. Therefore, being strategic about which foods you buy organic could be a smart and impactful step toward reducing risk over time. Keep reading to find out which fruits and vegetables are riskier.
How to Shop Smart: When to Choose Organic
What if it’s not in your budget to buy all organic produce? 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 analyzed:
How many servings are considered safe for a child
How often do pesticides appear
Their concentrations and toxicity
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 concerning levels of pesticides, 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?
High-Risk Produce (Buy Organic If You Can):
Very high risk if you eat a lot of them or eat them often:
Bell peppers
Blueberries
White potatoes
High risk if you eat a lot of them or eat them often:
Strawberries
Green beans
Hot peppers
Kale, mustard greens, and spinach
Celery (especially imported)
Spinach
If you eat these often, aim for organic or limit servings per day.
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.
Click the picture to see the full info from Consumer Reports:
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.
In a world where health, sustainability, and compassion are taking center stage, plant-based eating has emerged as a powerful movement. The benefits of adopting a plant-based lifestyle extend far beyond personal health, encompassing the environment and animal welfare as well. Let’s delve into the remarkable advantages of plant-based diets, explore common myths, and discuss tips for plant-based eating.
Benefits of Plant-Based Eating:
Nutritional Impact: Plant-based diets are rich in essential nutrients, including vitamins, minerals, fiber, and antioxidants. Fruits, vegetables, whole grains, legumes, nuts, and seeds offer a wide array of nutrients that support optimal bodily functions and help prevent or treat chronic diseases such as heart disease, diabetes, and certain types of cancer.
Environmental Advantages: Through reducing or eliminating animal products from our plates, we can significantly reduce our carbon footprint and conserve precious natural resources. Plant-based diets promote the farming of a variety of fruits, vegetables, grains, and legumes which can help nourish the soil. In addition, organic options will support farming practices that do not utilize pesticides which can be harmful to the environment.
Ethical Values: For some, choosing plant-based foods is an embodiment of compassion towards animals. Factory farming practices often involve overcrowded and inhumane conditions for animals, causing immense suffering. Through choosing plant-based products, consumers often feel that they are supporting companies that align with their ethical values.
Plant-Based Myths Busted: Addressing Concerns and Misconceptions
Despite the numerous benefits of plant-based eating, misconceptions and concerns still linger. Some worry about protein intake, nutrient deficiencies, and limited options. With proper planning, a well-balanced plant-based diet can provide all the necessary nutrients and delicious alternatives. However, plant-based individuals need to be extra mindful of including foods that provide enough protein, iron, calcium, and vitamin B12.
Practical and Delicious Tips
Transitioning to a plant-based lifestyle doesn’t have to be overwhelming. Start by incorporating more plant-based foods into your meals gradually. You can start slowly by substituting meat with plant proteins such as tofu, tempeh, or beans a few times a week. Finely chopped mushrooms and lentils make a great substitute for ground beef on taco or pasta nights.
Experiment with new recipes that highlight the flavors and versatility of plant-based ingredients. From hearty lentil stews to vibrant veggie stir-fries and decadent dairy-free desserts, the world of plant-based cooking is a delightful adventure waiting to be explored.
If you are interested in learning more about plant-based eating or are looking for support as you transition into a plant-based lifestyle, book a call with one of our nutrition coaches by clicking here or check out our DIY guide below.
In this 24-page guide, you’ll find strategies for success, nutrients you will need, and exactly what to stock up on to make your new plant-forward lifestyle easy-peasy.
Includes:
Must have items in your kitchen
Nutrients to go nuts over
Plant Protein
10 mouth-watering recipes!
PLUS A BONUS VIDEO RECORDING:
How Your Friendly Dietitians Eat More Plants and Less Meat.
Maintaining a healthy diet can be challenging, especially when you’re on the go.
Traveling often leads to irregular meal patterns, changes in eating patterns, and added stress which can suck the fun out of vacation.
Luckily, with a little planning and conscious decision-making, you can achieve balance even while exploring new destinations.
To help, we’ve compiled 5 essential tips to help you eat healthy while traveling, allowing you to nourish your body and enjoy your journey to the fullest.
1. Plan Ahead and Pack Smart:
One of the keys to eating healthy while traveling is being prepared. Take the time to plan your meals and snacks in advance, especially for long journeys.
If there is a kitchen available at your destination, perhaps bringing some items from home and cooking a few meals throughout the trip can provide balance.
Ahead of traveling, prepare a variety of healthy options such as:
fruit and raw veggies
cheese sticks
whole grain crackers with nut butter
homemade energy bites
trail mix
These portable and nutritious choices will come in handy during flights, train rides, or long drives. Additionally, consider packing a reusable water bottle to stay hydrated throughout your journey. Pro tip: a cooler can come in handy
2. Research Your Destination:
Before embarking on your trip, spend some time researching the local food scene and identifying healthier dining options.
Look for restaurants that prioritize fresh ingredients, whole grains, lean proteins, and vegetable-based dishes. By knowing where to find healthier choices, you’ll be able to enjoy delicious meals without compromising your dietary goals.
Is there a grocery store nearby?
If there are not a lot of options available, bringing along some fresh, canned, or dried fruits and vegetables to snack on throughout the day is a great way to incorporate produce without having to stress.
3. Remember the Well Balanced Plate:
While traveling, our regular eating habits are sometimes left at home. Practicing mindful eating and using the Well Balanced Plate is a great way to incorporate some balance.
When dining out, aim to have a protein, starch, and veggie on your plate. Other options include:
Ordering a salad for the table to share
Opting for vegetable side-dish
Splitting the meal and/or dessert with a loved one
Moreover, listen to your body’s hunger and fullness cues, as it’s essential to nourish yourself adequately, which is easier when we don’t let ourselves get too hungry. And remember, it’s all about balance, so don’t forget to enjoy the yummy options too!
4. Choose Nutrient-Dense Snacks:
Snacks can make or break your healthy eating routine while traveling.
Opt for nutrient-dense options that provide sustained energy and keep you satisfied between meals. Some excellent choices include:
Fresh fruits
Nuts
Yogurt
Cheese stick
Veggies with dip
Hummus + whole wheat pita
Nutritious snacks help prevent intense hunger or dips in energy!
5. Prioritize Local Produce and Cuisine:
Exploring local food markets and trying traditional dishes is an exciting part of traveling.
Embrace the opportunity to experience new flavors and include locally sourced fruits, vegetables, and traditional dishes in your meals. Not only will you get a taste of the local culture, but you’ll also be more likely to consume fresher and healthier ingredients.
Take the chance to ask locals or food vendors about their favorite healthy options, and you might discover hidden gems that align with your dietary needs.
In summary…
Eating healthy while traveling is not an impossible task; it simply requires a bit of planning and mindful decision-making.
By incorporating these 5 tips into your travel routine, you can stay on track with your health goals without feeling restricted or deprived.
Remember, it’s about balance and making the best choices available to you in each situation. So as you embark on your next adventure, nourish your body with wholesome foods, and savor every moment of your travel experience. Bon voyage and bon appétit!
Nutrition and mental health are closely intertwined. Studies have shown that what we eat can have a significant impact on our mental well-being. In this blog, we will explore the relationship between nutrition and mental health, and provide some tips on how to improve your diet to support your mental health.
The Link Between Nutrition and Mental Health
The gut is often referred to as the “second brain”. A vital component of gut (and overall health) is the microbiome. The gut microbiome is defined as the trillions of microbes (such as bacteria, viruses, and fungi) living in our intestines. Gut microbes produce substances (hormones, messenger molecules, neurotransmitters, etc.) that enter our blood vessels and travel to the brain, impacting our mood. These microbes act as messengers, interacting directly with the central nervous system and the communication between the two is commonly referred to as the gut-brain axis. Just as the gut influences the brain, the brain influences the gut. Our mental state can play a huge role in digestion and motility. During times of heightened stress or anxiety we may experience an upset stomach or constipation.
But, how is food connected to this? Our food choices determine the type of bacteria in our gut which in turn influences the messages sent to our brain, thanks to the gut-brain axis. If we eat foods that promote healthy bacteria, our gut will communicate messages to the brain that improve our mood and vice versa. But, it doesn’t stop there. Certain nutrients, such as omega-3 fatty acids, B vitamins, and antioxidants, are essential for the production of neurotransmitters in the brain, which regulate our mood, emotions, and behavior.
Nutrition Tips That Will Support Your Mental Health
1. Eat a Balanced Diet The best way to ensure that you are getting all the nutrients your body needs is to eat a balanced diet that includes a variety of different foods. The saying “eat the rainbow” has never been more accurate. Aim to incorporate a rainbow of fruits and vegetables, as well as whole grains, lean proteins, and healthy fats. A diverse microbiome is a healthy one, and a healthy gut promotes a healthy brain.
2. Include Omega-3 Fatty Acids Omega-3 fatty acids are essential for brain health, and have been shown to be particularly effective in reducing symptoms of depression and anxiety. You can get omega-3s from fatty fish like salmon and tuna, as well as from nuts and seeds like walnuts and flaxseed.
3. Get Enough B Vitamins B vitamins are important for the production of neurotransmitters in the brain. You can get B vitamins from a variety of different foods, including whole grains, leafy greens, nuts and seeds, and lean proteins.
4. Limit Ultra-Processed Foods Ultra-processed foods that contain additives that you likely would not find in your own kitchen (esp sweets, refined cereals, red and processed meats, fast foods, and packaged snacks) can contribute to inflammation in the body, which has been linked to mental health problems. Try to enjoy these foods in moderation, focusing on whole foods as much as possible.
5. Add in Fiber Fiber is not digested by our bodies, it is digested by our gut bacteria and they love it! Fiber ferments in our gut, producing short chain fatty acids (SCFAs). SFCAs are important for our hormonal health, immune system, and brain behavior. High fiber foods include legumes (beans, peas, lentils), broccoli, nuts and seeds, berries, pears, apples, avocado, carrots, artichokes, whole grains, and much more.
6. Enjoy Fermented Foods Fermented foods can benefit the microbiome by optimizing its function by supplying and promoting the growth of beneficial bacteria. Examples of fermented foods include yogurt, kefir, sauerkraut, kimchi, kombucha, tempeh, and miso.
If you are looking to implement any or all of these 6 strategies to improve your mental and physical health, your friendly Well Balanced dietitians are here to help.
Sources:
1. Elizabeth Pennisi. May. 7, 2020. “Meet the ‘Psychobiome’: the Gut Bacteria That May Alter How You Think, Feel, and Act.” Science, American Association For The Advancement of Science , 11 May 2020, www.sciencemag.org/news/2020/05/meet-psychobiome-gut-bacteria-may-alter-how-you-think-feel-and-act.
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