As September approaches, the air starts to buzz with the anticipation of a new school year, whether for kids heading back to school or adults returning to college or university. But even for those not involved in education, September often feels like a time for a fresh start, a reset of sorts. The changing season brings a shift in focus as fall draws near, and we begin to settle into the indoors a bit more. While spring and summer are prime seasons for outdoor activities, fall presents its own unique opportunities to rethink routines, particularly when it comes to nutrition and meal preparation.
As the hustle and bustle of summer starts to wind down, and we transition into this new season, it’s an ideal time to refocus on our health and wellness goals. One of the best ways to embrace this transition is by taking a proactive approach to nutrition and meal prepping. Here are a few tips below:
Meal Prep for Main Meals: Dedicate one or two days each week to prepare your main meals. This practice not only saves time during busy weekdays but also helps avoid the temptation of grabbing fast food or unhealthy options when you’re short on time or energy. Having meals ready to go ensures that you can nourish your body with wholesome food even on the busiest days.
Stock Up on Healthy Snacks: Keeping healthy snacks on hand is essential for maintaining energy levels throughout the day and avoiding the lure of less nutritious options. Consider these ideas:
- Pre-Cut Veggies: Either chop up your own or buy pre-cut vegetables to have on hand. Pair them with hummus for a satisfying, crunchy snack.
- Fruit and Yogurt: Opt for plain yogurt, which is lower in sugar, and pair it with fresh fruit. You can also mix it with cottage cheese for added protein.
- Boiled Eggs: These are quick, easy, and packed with protein, making them an excellent snack or addition to meals.
- Nuts and Seeds: While they are high in calories, nuts and seeds are also nutrient-dense. Be mindful of portions, and try adding them to oatmeal, shredded wheat, salads, or yogurt for an extra boost of nutrition.
- Apple and Cheese: Pairing an apple with a small portion of cheese, like a Babybel, or with natural peanut or almond butter makes for a tasty and balanced snack.
- Dark Chocolate: Choose dark chocolate that is 72% cocoa or higher. Melt it and dip strawberries in it or enjoy it on its own with a bit of natural almond or peanut butter for a sweet yet healthy treat.
Focus on Seasonal Ingredients: As we move into fall, take advantage of the seasonal produce available. Incorporating fruits and vegetables that are in season can not only add variety to your meals but also provide you with the freshest, most nutrient-rich options. Think along the lines of pumpkins, squash, apples, and root vegetables, all of which are abundant in fall and can be used in a variety of delicious and nourishing recipes.
By embracing these habits, you’ll find it easier to maintain a balanced diet and feel more in control of your health. Remember to also incorporate movement into your routine. September often brings ideal temperatures for outdoor exercise—not too hot or too cold. Getting outdoors not only exposes you to natural light, which boosts vitamin D levels and improves mood, but also provides fresh air and natural surroundings that can reduce stress, enhance mental clarity, and offer a refreshing change of scenery. So, be sure to take advantage of these days—consider a lunch or mid-afternoon walking break to ensure movement and reap the benefits of getting outdoors.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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