For a healthy dessert, try baked apples. Courtesy photo

For a healthy dessert, try baked apples. Courtesy photo

Fall into wellness

Simple tips for staying healthy this season

  • Tuesday, October 2, 2018 9:57am
  • Life

Fall is a wonderful time of year to revisit health and fitness goals. With the days getting shorter, the evening is a perfect time to try new cooking recipes or attend an exercise class at the gym. I have some easy wellness tips for the fall weather that will be helpful to maintain a healthy lifestyle.

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 colds and the flu by enhancing respiratory health. Try experimenting with fall flavors and making healthy alternatives.

For example, making your own pumpkin spice coffee drink can save money and calories. Take 1 cup coffee, 1 Tbsp pumpkin puree, 1 dash cinnamon, 1 dash nutmeg, 3 Tbsp milk, 1 tsp unsweetened vanilla, ½ Tbsp raw honey and blend together for a delicious homemade fall coffee. Try baking apple halves (unseeded and cored) with a drizzle of raw honey and sprinkle of cinnamon in the oven for 30 minutes until soft for a healthy dessert. 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.

For a healthy dessert, try baked apples. Courtesy photo

For a healthy dessert, try baked apples. Courtesy photo

Try not to wait until January to make a healthy fitness resolution. Once the weather starts getting more rainy and darker, it will be easy to roll up into a ball on the couch instead of exercising. I recommend joining a gym before the New Year to get a head start. Implementing some kind of sauna or steam in with an exercise routine can support the body’s natural detoxification process. Trying something fun like kickboxing. Indoor swimming can keep you fit indoors all year long.

As grilling season dwindles, consumption of fish goes down as well. To supplement omega 3s instead of fish, try increasing foods like walnuts and chia/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. Loneliness has been shown to shorten life longevity and being social can help prevent chronic disease. Visit a new place like a pumpkin farm or go listen to music in a new restaurant. 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, chances are there are many people also looking to make new friends as well. 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. To learn more go to www.treeof healthmedicine.com or call 425-408-0040.

More in Life

UW Bothell’s oldest grad, 68: ‘I loved every minute of it’

A half century after high school, Linda Ellis survived statistics and earned the respect of classmates.

Andrya Rytter, owner of Level Seven Salon in Bothell, gives Vanessa Rivera a haircut at the sixth annual Care Day at Northshore Middle School. Madison Miller/staff photo
Care Day in Bothell serves more than 800 people in need

In its sixth year, Care Day continues to serve people and families in need on the Eastside.

Northshore students advance to nationals in STEM competition

The students were from Canyon Park, Leota and Skyview middle schools.

Wheeler to speak at Northshore Senior Center

She is with theYMCA’s Earth Service Corp.

David Gray, a theatre organist from Scotland, will play a concert to benefit the Kenmore Heritage Society. All proceeds will be dedicated to bringing the history of Kenmore to the city’s three elementary schools through the StoryWalk program. Courtesy photo
Scottish organist to play benefit concert for Kenmore Heritage Society

All proceeds will go toward bringing the city’s history elementary schools through the StoryWalk program.

IHS Ted Christensen reconnects with old students at his surprise retirement celebration on June 9. Madison Miller / staff photo
Inglemoor music teacher honored for 38 years of teaching

Ted Christensen received a surprise retirement party to celebrate his almost four decades of teaching.

Animal services conducting outreach in Kenmore

License fees directly support RASKC’s mission to help animals in the local area.

Healthy summer recipes — herbs, veggies and wild fish abound

A monthly health column from the Eastside.

Dying from an overdose; not just heroin that’s killing us

A monthly column about mindfulness and health.

St. Edward environmental center could become a reality this fall

The center could be run by the state and the UW Bothell and offer science education and research.

Northshore Students Shine in State Photography Contest

Inglemoor placed first as a team overall and Bothell tied for seventh.

The Kenmore Quickies will be from July 26-28. Courtesy photo
As If Theatre Company announces first-ever short play festival

The Kenmore Quickies will be from July 26-28.