Welcome to a season of nourishment that offers the promise of renewal and reflection, where the body and mind find harmony in the embrace of autumn's gifts! As with all seasons, we can look to nature as a guidepost for how we might make the most of this period of the year. Fall shows us that we must change to move into a new period.

Self-Care

Fall is a wonderful time to practice self-care and prepare yourself for the colder months ahead. Self-care doesn’t always mean pampering and certainly isn't always glamorous. It can be, but often it means doing what is helpful to your well-being both in the short and long. Maybe this time of year is when you sort out your finances, you clean out that closet, or responding to all those texts. Here are some simple self-care tips for the fall season:

Go for Nature Walks: Enjoy the crisp, fresh air by taking nature walks. The changing foliage and cool breeze can be invigorating and calming. Bonus idea: if you got kids, bring them along with you as you both make a game of counting how many different birds you can spot!

Stay Hydrated: Even though it's getting cooler, it's essential to stay hydrated. Drink plenty of water, herbal teas, and warm beverages to keep your body functioning at its best. Make it seasonal—enjoy a zesty cup of cider or a pumpkin flavored drink.

Enjoy Warm Baths: Soothe your body and relax your muscles with warm baths. Add Epsom salts, essential oils, or bath bombs for an extra touch of self-indulgence. Enjoy some aromatherapy during your bath with soothing scented candles – the Blissful Boutique in Bend has some goodies that can help create the ambiance you are looking for!

Establish a Relaxation Routine: Whether it's through meditation, yoga, or deep breathing exercises, set aside time each day to relax and clear your mind. Even if it is for only a minute. How you do the small things is how you do the big things.

Moisturize: The cooler weather can be harsh on your skin. Keep it hydrated by using a nourishing moisturizer, especially on exposed areas like your hands and face. If you live in a very dry place, you can consider adding an emollient to you moisturizer.

Embrace Cozy Clothes: Invest in soft, warm sweaters, scarves, and blankets. Dressing comfortably can make a big difference in how you feel during the fall season.

Eating Well in the Fall

During the fall, you can enjoy a variety of delicious foods that are in season. These foods are not only delicious but also packed with vitamins, minerals, and other essential nutrients. Here are some nutrient-rich foods commonly available during the fall season in the U.S.:

Pumpkins: Pumpkin is the season’s poster child, and it makes a lot of sense why! They’re tasty and are rich in vitamin A and fiber. They can be used in various dishes, including soups, pies, or delicious simply roasted.

Winter Squash: Varietie s like butternut, acorn, and spaghetti squash are excellent sources of vitamins A and C, as well as fiber.

Sweet Potatoes: Sweet potatoes are loaded with vitamin A and are a great source of fiber. They can be roasted, mashed, or used in casseroles.

Pears: Pears are a good source of dietary fiber and vitamin C. They can be eaten fresh or used in desserts and salads.

Cranberries: These tart berries are high in vitamin C and antioxidants. They can be used to make cranberry sauce, added to salads, or baked into muffins.

Mushrooms: Mushrooms are a source of various nutrients, including B vitamins, selenium, and vitamin D (if exposed to sunlight). They can be used in a wide range of dishes, from soups to stir-fries.

fall soups — A hearty soup with seasonal mushrooms

Brussels Sprouts: Brussels sprouts are rich in vitamins C and K, as well as fiber. Roasting them brings out their natural sweetness.

Setting Intentions

To get started, reflect on the goals and intentions you set at the beginning of the year. What progress have you made? What needs to be adjusted or reevaluated? This is not the time to beat yourself up- just take stock! Just like trees drop their leaves, we are asked to change and let go. To get started, reflect on the goals and intentions you set at the beginning of the year. What progress have you made? What needs to be adjusted or reevaluated? Consider what you need to release from your life—whether it's old habits, negative thought patterns, or unfulfilling commitments. Then, follow these points:

Set Clear and Meaningful Intentions: Think about what you want to achieve during the fall season. Your intentions should be clear, specific, and aligned with your values and priorities. It doesn't have to be complicated. The 4 quadrant method could be just what you need!

1. Quadrant 1: Urgent and important.

2. Quadrant 2: Not urgent yet important.

3. Quadrant 3: Urgent but not important.

4. Quadrant 4: Not urgent and not important.

Use Positive Language: Frame your intentions positively. Instead of saying, "I won't procrastinate," say, "I will manage my time effectively." This helps create a more empowering mindset.

Create an Action Plan: Break down your intentions into actionable steps. What can you do daily, weekly, or monthly to work toward your goals? Remember to allow for flexibility because life can be unpredictable. Make visualizing yourself achieving your goals part of this plan.

Accountability: Share your intentions with a trusted friend or family member who can help hold you accountable. You can also keep a journal to track your progress.

Practice Mindfulness: Incorporate mindfulness into your daily routine. Being present and aware can help you stay aligned with your intentions. Carve out time to focus on just being present—notice how the fall’s crisp air feels on your skin and how the soft rustle of the foliage sounds when you’re outside, for example.

Remember, no need to change everything once. Just pick something that is achievable and celebrate the progress! Wishing you a nourishing and positive fall season!

Sources:

Thekitchn.com
mspguide.org
relish.com
Webmd.com
Betterup.com
openai.com

How to Nourish Your Body and Soul This Autumn

Self-Care

Eating Well in the Fall

Setting Intentions