So… it’s September. That means it’s time to get in gear for fall. The lovely ladies from Prescribe Nutrition are with us once again today sharing their thoughts on how to do just that. They’ve got lots of great tips, plus 2 delicious recipes, to get us feeling our best this autumn. Read on for all the goods.
P.S. Along with guest posting for us, the ladies are also once again running their phenomenal online nutrition program, New Rules: Nutrition for Real Life (read all about my experience with the class here). The 10 day program starts tomorrow. You can still sign up here and get 20% off using the code MPMK20.
It’s hard not to love summer. We gather, appreciate a couple of sunny months and enjoy a little less structure. Often by the time it comes to an end, though, we are ready. Ready for structure, rules and rooting down into much needed routine. Welcome back Fall!
Let’s be real about what that really means. We need to get back into our routine mindfully, filled with purpose and intention, and knowing that we can’t simply wake up tomorrow and flip a switch. Today we want to share our best tips for staying grounded this fall and embracing the transition of the seasons. We want you to take the best care of yourself so you can take the best care of your family.
We want you to eat well, sleep well, and be well.
Short of flipping the switch, the best thing is coming up with a smart plan. We know better than anyone that sometimes writing a plan is much easier said than done. So we are going to give a canvas with the painting already started. It’s time, so let’s do this.
With the seasons comes change. An ice-cold salad in December probably doesn’t call your name multiple nights a week, right? It’s time to transition and embrace what nature brings us – it’s time to root down.
Think about those delicious and colorful and hearty vegetables that are rooted into the ground. Veggies such as roasted carrots, beets and turnips – make them central in warm salads and stews. Hey, dust off that crockpot and the majority of your work can be handed over to it.
So, what’s really up with “eating with the seasons” you ask? A number of things. Find the most in-season, freshest produce that correlates with that season. These will be the most dense with nutrients during that time, which in turn creates balance. Plain and simple.
We are always striving (sometimes begging) for balance, and eating seasonally offers your body the best attempt at that. Seasonally we need to recuperate. Fall gives us that time to slow down, regroup and settle in.
Oh and speaking of planning, we’ve got a little resource for you. Here’s our super simple meal planning printable.
Take this chart, print it, and promise yourself to put aside as little as 20 minutes each week to choose your meals for the week. We promise you this tiny step will yield big results in the time, money and sanity departments.
Want a couple recipes to support you as you “root down?” You bet.
You’ll find this one in our New Rules Program (next session starts tomorrow, use code “MPMK20″ for 20% off). Not to brag, but it’s got 100% rave reviews. Even with the kiddos!
Lemon-y Lentil Soup
- 2 cups red lentils, rinsed well
- 7 cups water
- 1 tablespoon turmeric
- 4 tablespoons coconut oil
- 2 – 4 teaspoons sea salt
- 1 large onion, diced
- 1 tablespoon ground cumin
- 1 ½ teaspoons yellow mustard seeds
- 1 cup chopped fresh cilantro
- Juice of three lemons, or to taste
- 1 large bunch of spinach leaves, chopped
- Cooked brown rice (optional)
- Coconut milk (full fat) to drizzle
Place the lentils in a pot with the water, the turmeric, 1 tablespoon of the coconut oil, and 2 teaspoons salt. Bring to a boil, then lower the heat and simmer, covered, until the lentils are soft and falling apart – twenty minutes or so. Add more water IF you like the soup a thinner consistency, then taste and add more salt if needed. Keep the soup warm/hot.
While the lentils are cooking, prepare the onion. In a skillet over low heat cook the onion in 2 tablespoons of the remaining coconut oil along with the cumin and mustard seeds, stirring occasionally. When the onions have softened, roughly 10 or 15 minutes, add the cilantro and cook for a few seconds before removing from the heat.
Add the onion mixture to the soup, and then add the juice of the lemons, one lemon at a time – until the soup has a nice bit of tang. Also, add more salt to taste at this point if needed.
Just before serving, add the last of the coconut oil to the skillet, when hot add the spinach and a good pinch of salt. Stir well, and cook just long enough for the spinach to collapse.
Serve by placing a scoop of rice in each bowl (optional), then soup, spinach, and drizzle with coconut milk.
Black Bean Soup with Avocado & Diced Tomatoes
- 2 stalks celery, diced
- 1 yellow onion, diced
- 2 large carrots, diced
- 1 teaspoon sea salt
- 2 tablespoons coconut oil
- 2 tablespoons cumin
- 1 tablespoon chili powder
- 3 clove garlic pressed or minced
- 2 shallots, minced
- 2 cans black beans, rinsed
- 4 cups low sodium, organic chicken broth
- 1 avocado, diced
- 1 large tomato, diced
Using a large saucepan sauté carrots, celery, onion and salt in coconut oil over medium-high heat for 10 minutes, or until tender. Add garlic, shallots, cumin and chili powder and cook for another 2-3 minutes. Add 2 cans black beans and 2 cups of chicken broth.
Use a blender stick or emulsifier to blend the ingredients and emulsify the beans. Once the beans are blended add the other 2 cups of broth (or to the desired thickness). Let cook over low simmer for 1 hour. Before serving add avocado and tomato.
Chef’s note: This recipe is really a base for you to get creative. You can add all kinds of veggies to this. Make a batch and try your favorites.
Summer. Whew. Late evenings, brighter (and earlier) mornings, and a lot of “GO-ing” equates to a little less pillow time. Fall invites you to make up for lost time.
Let this simply be a gentle reminder how important sleep is. It supports your adrenal system (where stress lives), brain, hormones AND your ability to digest properly.
If you are looking for a little extra help to wind down, turn on a yoga nidra and you’ll drift off like no other.
When was the last time you asked yourself what you needed? We bet you didn’t see that coming, did you? Well, today is the day.
We want you to talk to YOU. Sure there are some great ideas on how to “be well” – things like better nutrition, more exercise and sleep. But what do you really need to be well.
Maybe it’s one of those things but maybe it’s something else. Hey, you are YOU and your “be well” recipe might be very different from you best friend or your family. Do you need more quiet time? Have you tried meditation or yoga? What about a little back to school for you?
There is such value in setting aside the time to broaden your mind, education – even if it’s carving out time to read that book you’ve wanted to. No one has ever regretted carving out the time to take language lessons, learn how to dance salsa, or simply read a book. Being well means always making the space for you to learn and grow as a person.
Eat well, sleep well and be well. Our ethos for Fall. Cheers to that!
Thanks ladies! For more info. on Prescribe Nutrition, check out New Rules: Nutrition for Real Life (read all about my experience with the class here). The 10 day program starts tomorrow. You can still sign up here and get 20% off using the code MPMK20.
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