Greetings!
Now that fall is here have you noticed that you or those around you are having skin problems: acne, eczema, rashes, dry/dull/oily skin? Feeling congested: asthma, runny/ stuffy nose, a cold?
Chinese medicine believes that the seasons have a profound cyclical effect on our health and well-being. This means that you are strongly affected by changes in temperature and climate. In order to be truly healthy, it's important to live in harmony with the seasons. So what can you do this fall to make sure you are staying healthy? Here are 10 strategies to stay healthy and boost your immunity this fall.
1. Switch to a fall diet. Put some fall foods into your shopping cart this week (see sidebar)
2. Substitute warm drinks (like hot apple cider, chai tea and hot water with lemon) for cold drinks like sodas and smoothies.
3. Substitute warm, slow-cooked foods like baked dishes for raw salads.
4. Eliminate sugar. If you do only one thing to boost your immune system, eliminating sugar will do the trick. During the upcoming holidays we will be faced with lots of opportunity to consume sugar. Talk hold of your cravings and don't give in!
5. Nurture yourself and enjoy the fall season. Play outside in the leaves, carve pumpkins, take warm baths, cuddle by the fire, enjoy.
6. Get a full nights sleep. With the holiday season upon us and our schedules getting packed with more and more social events we tend to compensate on our hours of sleep. Whatever your personal sleep requirement is, get it! Sleep has been linked to balanced hormone levels which will help keep your immunity up (and weight down).
7. Learn how to relax. Stress jacks up your body's production of cortisol and adrenaline, hormones that lower immune response. No wonder you're more likely to come down with a cold or the flu during the holidays when we are faced with stress from our families, finances and hectic schedules. Try some daily yoga or meditation.
8. Get out and move! Regular, moderate exercise can boost several aspects of your body's self-defense system. With the chilly, dark mornings this time of year it can be hard to get to the gym. Remind yourself how good you will feel after a workout and pull yourself out from under the covers!
9. Limit amount of coffee. Next time you turn to coffee to keep your energy up during the holiday season, think again. Caffeine robs your body of minerals and vitamins, that lower your immune system.
10. Do a fall detox. Cleansing during this time fortifies the constitution for the coming winter months while eliminating the toxin build up of the summer season. This is key to keeping you healthy this season.
Now that you have a preview on how to boost your immunity this fall, join me for a live teleclass on how to do a 5 day gentle fall detox and go more in depth on how fall effects your immunity and what you can be doing today to make a difference.
Be Well!
Liz
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Upcoming Events
Fall Detox: How to Boost Your Immunity for Cold and Flu Season
Live Teleclass Thursday November 13th 7pm EST*
An essential guide to detox and staying healthy with the seasons. You will learn how to reduce congestion, gain energy, prevent colds and flu and shed a few pounds before holiday season! Click here for more information and to get an early discount before prices increase
Vinyasa Yoga Class
Thursday 6:30-7:30pm
Cap 21 Studios
18 W 18th (between 5th and 6th)
Floor 6, Studio 3
Bring your own mat, $10/class
Click here for any changes in schedule
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Food Focus: Brown Rice
Brown rice, with its sweet nutty flavor, provides four times the amount of insoluble fiber found in white rice because it is a whole grain that has not been stripped of its natural bran covering. It contains an impressive number of vitamins and minerals such as concentrated B vitamins (which help nervous systems and mental depression), niacin, magnesium, manganese, phosphorus, selenium and even some vitamin E. This whole grain also contains a small amount of high-quality protein in the form of the amino acid lysine, which helps boost the body's ability to fight viruses, especially those that cause cold sores.
In each grain of brown rice exists a matrix of whole, unrefined energy and nutrition. It is a complex carbohydrate and therefore burns slowly in the body, providing a steady stream of long-lasting energy while increasing the brain's levels of serotonin, the chemical responsible for the feeling of well-being. Those who consistently eat brown rice report steady energy and an overall feeling of calm and balance in their daily lives. |
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Product Highlight: Mexican Sweet Chile Tea
I just returned from the natural products expo where I was able to sample all the latest products in the natural food industry. What an incredible day! One of my favorite products I sampled was Yogi Tea's Mexican Sweet Chile Herbal Tea. Flavored with cocoa, cayenne, cardamom and ginger, it will awaken your taste buds and serve as the perfect alternative to a sweet desert. Pour a cup and enjoy!
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Integrative Nutrition  Want to learn from the top nutrition and wellness experts like Andrew Weil, MD and Deepak Chopra? Interested in becoming a Holistic Nutrition Counselor?
Download the Integrative Nutrition Catalogue for more information. This program changed my life! This year's class starts in January at Lincoln Center.
If you have questions about the program, please be in touch with me, and be sure to ask me about a $1000 tuition discount.
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Fresh From The Farm: This week I received the following produce from my CSA (community supported agriculture)on Long Island. Green PeppersBroccoli EabeTurnipsKaleSwiss ChardPea shootsNapa CabbageBeetsWinter SquashApplesPear |
Recipes of The Month:
 Brown Rice Pudding
Ingredients:3 cups cooked brown rice2 cups rice, soy, hemp or almond milk1 egg½ cup pumpkin seeds½ cup cranberries2 tsp lemon zest1 tsp nutmeg1 tsp cinnamon2 Tbs vanilla extractDirections:Place the pre-cooked rice in a 1-quart pot over low heat. Beat the egg. Stir in the milk of choice and the vanilla extract. Turn heat up a bit and stir for 2-3 minutes and then reduce heat to low. Add the remaining ingredients. Cook covered over low heat for 25 minutes, stirring a few times. Tastes delicious warm or cold! |
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