Temperatures are coming down, days are starting to get shorter, it's pumpkin spice everywhere you look, and are those leaves turning colors?? Fall is officially here, and I am here for all of it! During much of this at home time we have had during this pandemic, we have done many puzzles, baked a lot of bread, and may have even participated in a Zoom happy hour or two! And now with that chill in the air and many begin to hunker down, us "WINners" and our growth mindsets might like to try something a little different. So put away that bread maker, explore the following list and see what calls to you! Keep the conversation going on your team’s WhatsApp channel and share what interests you, as well as add to the list!
A Healthier (and cheaper!) Pumpkin Spice Latte
This seems to fall in the love it or hate it category, but if you are one of the millions contributing to Starbucks #1 seasonal drink, then the following is for you! A grande PSL is 380 calories, and hold on to your horses here, 50 GRAMS OF SUGAR (that is nearly 16 teaspoons). Most candy bars are half of that! So what is a pumpkin lover supposed to do? One, approach this delectable treat just as that, a treat! Something to indulge in every once in a while. Two, customize your drink to reduce the amount of sugar and calories by ordering it with skim milk, half the sugary syrup, and hold off on the whipped cream. And three, make your own! There are many recipes out there, but a simple one is to blend 2-3 Tablespoons of canned pumpkin puree with your coffee, your favorite milk, 1 to 2 teaspoons of sugar (or a sugar substitute like Swerve),and some pumpkin-pie spices. Voila! Let this fall treat bring you all the coziness it can in that magical mug.
Soups-- get your veggies
Cooler temps call for warming AND healthy soups with plenty of vegetables! Soups are a souper (see what I did there?), way to bring a variety of seasonal vegetables to your diet making every slurp brimming with immune-supporting vitamins and minerals. Whether you get started in the morning with a crock-pot simmering all day, or for faster results the instant pot, or of course the good ol’ stove top, any option is bound to bring about a cozy result! Autumn produce such as kale, carrots, squash and apples are perfect for soups!Of course there are family recipes, cook books galore and Google to bring about inspiration. But for an easy start, try this simple recipe:
Drizzle oil in a pot and add aromatics such as onion, garlic, and/or shallots. Add two pounds of vegetables and 4-6 cups of water or stock. Simmer until vegetables soften, then add seasonings such as salt, herbs and other spices.
Add some protein and beans to your soup, and perhaps a hearty bread on the side and you are now treating your body to a healthy meal!
Get Your Active Winter Layers Ready
From hiking, walking, and running, to yoga in the park, don't let the chillier temps keep you from living your best life outside. Just because Fall is here, it doesn't mean you have to retreat indoors until Spring. Here are several things to think about possibly purchasing or pulling out of the closet.
Athletic vests are so underrated! Take advantage of this uber-practical piece by using it to extend the longevity of your go-to short-sleeve tops. Wear it as a top layer for hiking and other outdoor adventures, as it'll provide just the right amount of warmth during Fall. Keep wearing it come Winter with a thicker, longer top underneath.
Another step is to start swapping your tanks and short sleeves and opt for a comfortable, seamless long-sleeve shirt, featuring moisture-wicking and some even offer antimicrobial properties to help you stay fresh!
When winter begins to appear, start with a breathable jacket and layer additional cozy separates when there's more of a chill. And while accessories like hats and gloves can sometimes be an afterthought as you head out the door, the truth is, they'll keep you infinitely warmer.
So whether you need to start searching for where you stashed these items last year, or perhaps a shopping list in order. I encourage you to embrace the changing weather and remember that there is “no bad weather, just bad clothing choices”.
Crochet- get your Zen on and make something
Knitters may look down on crocheters for the less technically complex, but “whatever”! Crocheting is a forgiving endeavor whose results can bring about endless possibilities! Whittle away hours, or squeeze in between one thing or another and let yourself get into the rhythmic patterns of creating something homemade! Check out your local craft store or Amazon to collect your crochet needle and some yarn, and you are half way there! YouTube has endless beginner tutorials and projects to inspire you! Maybe last years bread making will be this years crocheted scarf!?
Go For A Walk, with Nordic Poles!
As we all have increased our our mileage with more walking (and running), one way to bring your walking game to to a different level is to include Nordic poles. At a relatively low entry price between $30-$100, and a couple YouTube tutorials, you can enjoy the outdoors in the fall by combining the cardio aspects of walking while including an upper-body strength AND MORE workout! Every time you push against the poles you are engaging not only arm muscles but also your abdominals and back muscles too! Suddenly your fall walk just got an upgrade! One more bonus, something you can do with a friend, outside, and socially distanced!
One more related suggestion is to start looking for sales on snow shoes, places to rent cross country skis or fat bikes so you are READY to go when the mood strikes!
Be A Helper, Be A Light
There are so many ways we can help others at the national level, different organizations to donate money to, or to serve, but perhaps a way to wrap up 2020 is more local, even in your own neighborhood. Brainstorm ideas such as picking up medications or groceries for those that are immune compromised, or busy families that are working and handling e-learning! Cheerful messages on sidewalks, painted rocks for those to come across on walks can be an easy thing to do to brighten someones day! Bake for neighbors, walk a dog, shop for your local food pantry are a couple other ideas that can really make a difference for someone. Even picking up the phone and calling or (or writing a letter) to a friend or relative you havent spoken to in a while can be spirit lifting! Brainstorm with family, friends and your team and see what kind of wonderful things can be done “right in your own backyard”!
Mindfulness and Slowing Down
When we are stressed, we often hear the recommendation to take a deep breath to calm down. That is often not as easy as it sounds, writer and massage therapist Amanda McCracken suggests the following routine. “Take three to five continuous sniffs of air through your nose, as if you are smelling a fragrant flower. Then exhale a long, slow breath out of your mouth with rounded lips.” After doing this a couple of times, “without engaging your shoulders and chest, try taking a deep breath through your nose all the way into your lower lungs or belly.” Placing your hand on your stomach to feel it rise and fall can be helpful. If you still don’t think you have gotten as deep of a breath as you like, repeat the sniffs until you can take that deep breath! What makes this breaths so magical? When we take deep breaths that really fill into the lower lungs (and not just the upper lungs when we are stressed) stimulates the vagus nerve and activates a relaxation response. Heart rate slows down, and blood pleassure lowers, all enhancing a calming affect!
Other ways that bring about mindfulness could be journaling, sitting with peaceful music in a favorite chair without any other device distractions, or sipping a cup of tea or coffee with a view of fresh flowers, pine cones or beautiful art to admire. What ideas do you have?
Go forth, and make this fall fantastic!