Health WellNews

As the leaves turn vibrant shades of red, orange, and yellow, and the air takes on a crisp edge, fall invites us to embrace change and renewal. The transition from summer to fall is an ideal time to focus on our well-being. Here are some comprehensive tips to help you maintain mental, physical, and emotional health during this beautiful season.

Nourish and Move

Fall is abundant with nutritious fruits and vegetables. Incorporating seasonal produce into your diet can boost your immune system and provide essential nutrients. Squash, sweet potatoes, pumpkins, apples, and pears are rich in vitamins, minerals, and antioxidants.

• Pumpkin: High in vitamin A, which is crucial for eye health and immune function.
• Sweet Potatoes: Packed with fiber, vitamin C, and potassium.
• Apples: Rich in fiber and antioxidants, promoting heart health and reducing the risk of chronic diseases.

As the weather cools down, it’s tempting to stay indoors. However, fall offers many opportunities for outdoor activities that can keep you fit and energized.

• Hiking: Enjoy the fall foliage while getting a great workout.
• Cycling: Cooler temperatures make biking more comfortable.
• Raking Leaves: Turn this seasonal chore into a calorie-burning activity.

With cooler weather, we might forget to drink enough water. Staying hydrated is essential for overall health. Herbal teas and warm water with lemon are excellent ways to stay hydrated and warm.

Stay Sharp and Positive

Mindfulness practices, such as meditation and deep breathing, can help reduce stress and improve mental clarity. Taking a few minutes each day to meditate can significantly impact your mood and overall mental health.

• Meditation Apps: Apps like Headspace and Calm offer guided meditations to help you get started.
• Nature Walks: Spend time in nature, focusing on the sights, sounds, and smells around you to ground yourself in the present moment.

Fall is a time of new beginnings, making it perfect for setting new goals. Whether it’s learning a new skill, starting a fitness routine, or reading more books, having clear goals can give you a sense of purpose and direction.

• SMART Goals: Make sure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound.
• Journaling: Write down your goals and track your progress to stay motivated.

Social connections are vital for mental health. Make an effort to stay in touch with friends and family, even if it’s just through a phone call or video chat.

• Regular Meetups: Schedule regular get-togethers with friends, whether it’s a coffee date or a virtual game night.
• Community Activities: Join local clubs or groups to meet new people and engage in community activities.

Balance and Well-being

Gratitude has been shown to improve emotional well-being and reduce stress. Take time each day to reflect on what you’re grateful for.

• Gratitude Journal: Write down three things you’re grateful for each day.
• Thank You Notes: Express gratitude to others by writing thank you notes.

Fall is synonymous with coziness. Embrace this season by creating a warm and inviting home environment.

• Hygge: The Danish concept of hygge emphasizes coziness, warmth, and togetherness. Incorporate hygge into your life with soft blankets, warm lighting, and comforting activities like reading or baking.
• Self-Care: Make time for self-care routines that bring you joy and relaxation, whether it’s a hot bath, a good book, or a favorite hobby.

With longer nights, it’s easy to fall into the trap of excessive screen time. Set boundaries to ensure you’re not overindulging in TV, social media, or other digital distractions.

• Digital Detox: Set aside specific times each day to unplug from technology.
• Alternative Activities: Replace screen time with activities that nourish your soul, such as reading, crafting, or spending time outdoors.

A Season of Renewal

Fall is a season of change, making it the perfect time to focus on your holistic well-being. By nourishing your body with seasonal foods, staying active, practicing mindfulness, setting goals, staying connected, embracing gratitude, and creating a cozy environment, you can enhance your physical, mental, and emotional health.

As you savor the beauty of fall, ask yourself: How can I make the most of this season to improve my overall well-being? Embrace the changes and let the season of renewal guide you toward a healthier, happier life.

As the days grow shorter and the air turns crisp, fall beckons us to embrace its flavors and warmth. The bounty of seasonal produce and the desire for cozy meals make fall the perfect time to indulge in hearty, comforting dishes. Here are some of the best recipes to celebrate the flavors of fall, from savory dinners to sweet treats.

Hearty Butternut Squash Soup

Nothing says fall like a bowl of creamy butternut squash soup. This recipe is both comforting and nutritious, perfect for warming up on a chilly evening.

Ingredients:

• 1 large butternut squash, peeled and cubed
• 1 large onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup coconut milk
• 2 tablespoons olive oil
• 1 teaspoon ground cinnamon
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until fragrant and soft.
2. Add the cubed butternut squash to the pot and cook for about 5 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until the squash is tender, about 20 minutes.
4. Use an immersion blender to puree the soup until smooth. Stir in the coconut milk and cinnamon, and season with salt and pepper.
5. Serve hot, garnished with a sprinkle of cinnamon or a drizzle of coconut milk.

Savory Stuffed Acorn Squash

This stuffed acorn squash recipe is a perfect blend of savory and sweet, making it an ideal fall dinner. The combination of quinoa, cranberries, and pecans adds texture and flavor to this beautiful dish.

Ingredients:

• 2 acorn squashes, halved and seeded
• 1 cup quinoa
• 2 cups vegetable broth
• 1 small onion, chopped
• 1 clove garlic, minced
• 1/2 cup dried cranberries
• 1/2 cup chopped pecans
• 1 tablespoon olive oil
• 1 teaspoon ground sage
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F. Place the halved acorn squashes cut side down on a baking sheet and bake for 25-30 minutes, until tender.
2. While the squash is baking, prepare the quinoa. In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed.
3. In a skillet, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until soft.
4. Stir in the cooked quinoa, dried cranberries, chopped pecans, and ground sage. Season with salt and pepper.
5. Remove the acorn squash from the oven and turn them cut side up. Fill each half with the quinoa mixture.
6. Return to the oven and bake for an additional 10 minutes. Serve hot.

Classic Pumpkin Bread

Pumpkin bread is a fall staple that brings the rich, spiced flavor of the season to your table. This recipe is moist, flavorful, and perfect for breakfast or a snack.

Ingredients:

• 1 3/4 cups all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 2 teaspoons ground cinnamon
• 1 teaspoon ground nutmeg
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ground ginger
• 1 1/2 cups sugar
• 1/2 cup vegetable oil
• 2 large eggs
• 1 cup pumpkin puree
• 1/4 cup water
• 1 teaspoon vanilla extract

Instructions:

1. Preheat the oven to 350°F. Grease a 9×5 inch loaf pan.
2. In a medium bowl, whisk together the flour, baking soda, baking powder, salt, cinnamon, nutmeg, cloves, and ginger.
3. In a large bowl, beat the sugar and oil together until well combined. Add the eggs one at a time, beating well after each addition.
4. Stir in the pumpkin puree, water, and vanilla extract until the mixture is smooth.
5. Gradually add the dry ingredients to the wet mixture, stirring just until combined.
6. Pour the batter into the prepared loaf pan and smooth the top.
7. Bake for 60-70 minutes, or until a toothpick inserted into the center comes out clean.
8. Let the bread cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

Savor the Flavors of Fall

These recipes capture the essence of fall, offering warmth and comfort as the weather cools. From the creamy butternut squash soup to the classic pumpkin bread, each dish brings rich, seasonal flavors to your table. As you experiment with these recipes, consider how the act of cooking and sharing meals can enhance your connection to the season. Enjoy the process and savor every bite.

As summer fades into memory and the crisp air of autumn settles in, parts of the United States transform into a vibrant tapestry of reds, oranges, and yellows. Fall foliage is one of nature’s most stunning displays, and there arenumerous destinations across the country where you can experience this seasonal spectacle. Here are some of the best places to see fall foliage in the United States.

New England: The Quintessential Fall Experience

Vermont is often considered the crown jewel of fall foliage destinations. With its rolling hills, quaint villages, and covered bridges, the state provides a picture-perfect backdrop for leaf peeping. Here are two of the best places to leaf peep this year. 

• Stowe: Known for its charming village and beautiful mountain scenery, Stowe offers breathtaking views of fall colors. Take a drive along the Green Mountain Byway or hike the trails in Mount Mansfield State Forest.
• Woodstock: This picturesque town is surrounded by vibrant foliage. The Marsh-Billings-Rockefeller National Historical Park offers scenic trails, and the nearby Sugarbush Farm is perfect for sampling local maple syrup and cheese.

New Hampshire’s White Mountains are a haven for fall foliage enthusiasts. The combination of towering peaks and expansive forests creates a stunning display of colors. Here are two recommendations if you live in or near New Hampshire.

• Kancamagus Highway: This scenic byway is renowned for its fall colors. Stretching for 34 miles through the White Mountain National Forest, it offers numerous overlooks and hiking opportunities.
• Franconia Notch State Park: Home to the Flume Gorge and the Cannon Mountain Aerial Tramway, this park provides spectacular views of the surrounding foliage.

Maine’s rugged coastline and dense forests make it a prime destination for fall foliage. Two of the best places to see some stunning sights.

• Acadia National Park: The park’s diverse landscapes, including mountains, forests, and coastline, offer a stunning array of fall colors. Drive along the Park Loop Road or hike the trails around Jordan Pond and Cadillac Mountain.
• Rangeley Lakes: This area is known for its serene lakes and vibrant foliage. The Height of Land overlook offers one of the most spectacular views in Maine.

The Mid-Atlantic: History and Nature Combined

Pennsylvania’s extensive state parks and forests provide a beautiful backdrop for fall foliage.

• Pocono Mountains: The Poconos are a popular destination for their colorful fall display. Take a scenic drive along Route 507 or explore the trails in Promised Land State Park.
• Gettysburg National Military Park: The historical significance of Gettysburg combined with its stunning fall colors make it a unique destination. Walk the battlefield trails while enjoying the vibrant foliage.

New York offers a diverse range of fall foliage experiences, from bustling cities to tranquil countryside.

• Adirondack Mountains: The Adirondacks are famous for their fall colors. Take a scenic drive along the Adirondack Northway or hike to the summit of Mount Marcy for panoramic views.
• Hudson Valley: Just a short drive from New York City, the Hudson Valley offers a mix of historical sites and beautiful fall foliage. Visit the Walkway Over the Hudson or take a river cruise for unique perspectives.

The South: Unexpected Fall Beauty

North Carolina’s Blue Ridge Mountains provide a stunning display of fall colors.

• Blue Ridge Parkway: Often referred to as “America’s Favorite Drive,” the Blue Ridge Parkway offers 469 miles of scenic beauty. The stretch between Asheville and Boone is particularly renowned for its fall foliage.
• Great Smoky Mountains National Park: The park’s diverse range of elevations results in a long foliage season. Clingmans Dome and Cades Cove are popular spots for viewing the vibrant colors.

Virginia’s Shenandoah National Park is a top destination for fall foliage.

• Skyline Drive: This 105-mile road runs the length of Shenandoah National Park, offering numerous overlooks and hiking opportunities. The views of the Blue Ridge Mountains and the Shenandoah Valley are spectacular in the fall.

The Midwest: Heartland Colors

Michigan’s Upper Peninsula is a hidden gem for fall foliage.

• Porcupine Mountains Wilderness State Park: The park’s dense forests and rugged terrain provide a stunning backdrop for fall colors. Lake of the Clouds is a must-see viewpoint.
• Tahquamenon Falls State Park: Home to one of the largest waterfalls east of the Mississippi, this park offers beautiful fall scenery along its river and surrounding forests.

Wisconsin’s diverse landscapes offer beautiful fall foliage.

• Door County: Known for its charming towns and scenic shoreline, Door County provides a picturesque setting for fall colors. Peninsula State Park offers numerous trails and viewpoints.
• Kettle Moraine State Forest: This forest’s rolling hills and glacial formations create a unique fall foliage experience. The Ice Age Trail offers excellent hiking opportunities.

The West: Majestic Landscapes

Colorado’s high elevations and aspen groves make it a unique destination for fall foliage.

• Aspen: The town of Aspen is famous for its namesake trees, which turn brilliant gold in the fall. The Maroon Bells are a particularly iconic sight.
• Rocky Mountain National Park: The park offers a stunning array of fall colors, from golden aspens to vibrant shrubs. Trail Ridge Road provides panoramic views.

California might not be a place you think of for fall foliage, but its diverse ecosystems offer a surprising variety of fall foliage. 

• Lake Tahoe: The area’s mix of evergreens and deciduous trees creates a beautiful contrast. Emerald Bay and the Tahoe Rim Trail offer stunning viewpoints.
• Yosemite National Park: While known for its granite cliffs and waterfalls, Yosemite also offers beautiful fall colors. The valley floor and the higher elevations both provide unique foliage experiences.

Fall foliage in the United States is a sight to behold, with each region offering its own unique display. Whether you’re hiking through the vibrant forests of New England, driving along the scenic byways of the Blue Ridge Mountains, or exploring the rugged landscapes of the Rockies, the beauty of autumn is sure to leave you in awe.

After the renewal of spring comes the warmer and longer days of summer. As the sun stretches its arms across the sky the bountiful offers of summer’s harvest come into their own. The familiar summer tapestry of colors and flavors comes to life. Farmer’s markets are filled with the scent of ripe fruits and vegetables as the stalls overflow with nature’s treasures. 

Only during the height of summer can we enjoy so many fresh fruits and vegetables as they are the stars of many recipes. From succulent berries bursting with sweetness to crisp cucumbers and peppers and the juiciest tomatoes, the options are as abundant as they are diverse. 

One of the best gifts of the summer is watermelon. Click here to find 28 watermelon recipes you can serve this summer. From ice cream to pie, to salads, drinks and soups, you can’t go wrong with any of these options. Peaches are another favorite summer staple. Click here to find 60 different peach recipes you can experiment with this summer. There are options here for breakfast, lunch, and dinner so there are plenty to try all summer long.

Just type tomato salad recipe into Google and see what happens! Clicking on just one link can get you more than 150 recipes to enjoy this summer. The Editors of Food and Wine magazine have curated 31 summer vegetable recipes to try. There really is no shortage of options!

How about a strawberry spinach salad filled with juicy strawberries, spinach leaves, creamy goat cheese and a drizzle of your favorite balsamic vinaigrette. Or maybe a fresh Caprese salad piled high with ripe tomatoes, fresh basil, and creamy mozzarella. 

But summer’s bounty isn’t limited to just fruits and vegetables. You may also notice an array of herbs like basil, cilantro, and dill ready to add a burst of freshness and flavor to your summer soups, salads, and main dishes. What tastes more like summer than taking a bunch of freshly-picked basil and blending it with toasted pine nuts, garlic and Parmesan cheese to create a vibrant pesto for that al dente pasta.

And let’s not forget about the zucchini, a versatile vegetable that can be spiralized into noodles and tossed with cherry tomatoes and fresh feta cheese to a light and refreshing summer “pasta” or grill thick slices and layer them with creamy ricotta cheese and marinara sauce for a vegetarian twist on a classic lasagna. 

As you explore the endless possibilities of summer produce, you’ll find new and creative ways to integrate your favorites into breakfast, lunch, dinner, and dessert! As the days grow longer and the temperatures rise, let your creativity flourish in the kitchen. So, what summertime delights will you surprise your friends and family with this summer?

Whether you are a seasoned gardening expert, or this is your first attempt, follow these tips to stay on top of your summer gardening. There is a lot to consider when deciding to plant a summer garden. If you are an expert, you begin preparations long before the season is here. However, if this is your inaugural garden, here are a few things to keep in mind so you can enjoy a successful harvest this year. As you check each of these off your list, you will maximize the beauty of your garden and support the health of your plants.

First on the checklist: mulch. It’s important to spread a two inch thick layer of mulch over your soil. The mulch will shield the soil from the sun and keep it cooler. This can put less stress on the roots of the plants and slows the moisture loss due to evaporation. As it decomposes, the mulch will help to improve the structure of the soil and add much needed nutrients. 

Second, make sure you have eliminated the weeds that thrive in the summer. If you aren’t vigilant, they can go from a small patch to taking over your garden! Remove them immediately so they don’t steal the moisture and nutrients from your plants. Moistening the soil can also help in their removal. 

Summer provides lots of colorful options so the third thing to keep in mind is to enjoy this color and plant heat-loving annuals like Angelonia, lantana, ageratum, sweet potato vine and zinnia just to name a few. These types of annuals grow quickly in warm weather and will give you a great burst of color! Add some additional variety by planting summer bulbs like calla, canna, and dahlia. Again, this adds even more color to your garden and will thrive all summer long. 

If you have late blooming perennials (think mums, sedums and asters), keep them in check by pinching the top inch or two of new growth. This often results in more compact, sturdy growth. Another item on the list is to remove any faded flowers. If you remove the spent blooms from the annuals and perennials you have, you just might see more blooms. 

And perhaps the most important item on the list: watch out for pests and diseases. As vigilant as you are with weeding, keep an eye out for pests and disease during the entire growing season. Midsummer is an important checkpoint as many bug populations are in full force and you don’t want all your hard work to go to waste because of unwanted bugs and the diseases they bring. Some problematic species include grasshoppers, tomato hornworms, and cucumber and Japanese beetles. 

And finally, make sure you water appropriately, especially during the warmer months! Experts advise that most common plants require an inch of water per week and it’s best to apply it all at once to encourage the roots to sink deeply into the soil. Drip irrigation and soaker hoses are perfect for this job.

Now that you know the basics, your summer garden can thrive as you work your way through this checklist!