Health & Wellness

🍂 Eating, Moving & Living with the Season!

🍂Welcoming Fall🍂
Eating, Moving & Living With the Season
#hereiamwithmovement

Morning jog in the countryside

The shift into fall is more than just cooler days and cozy nights — it’s an opportunity to align your food, movement, and lifestyle with the rhythms of the season. Let’s dive in:

💡HEALTH Q & A

What is the single most studied supplement in the world?

Answer at the very bottom

🥕 Eating for the Seasons

When you eat what’s in season, you’re giving your body exactly what nature intended:

  • Nutrients where you need them most → Beta-carotene in squash and pumpkin for immune support, vitamin C in apples and pears for cold prevention.

  • Flavor at its peak → Seasonal produce tastes richer, fresher, and more satisfying.

  • Body balance → Fall foods naturally ground and warm the body as temps drop.

👉 This fall, try shopping at local markets or picking one new seasonal fruit or veggie each week to add to your meals.

🍁 A Cozy Fall Recipe: Roasted Butternut Squash

Ingredients (serves 4)

  • 1 medium butternut squash, peeled and cubed

  • 1 tbsp olive oil

  • 1 onion, diced

  • 3 cloves garlic, minced

  • 1 tsp ground cinnamon

  • ½ tsp nutmeg

  • 4 cups vegetable or chicken broth

  • ½ cup coconut milk (optional for creaminess)

  • Salt + pepper to taste

Instructions

  1. Preheat oven to 400°F. Toss squash cubes in olive oil, salt, and pepper. Roast 25–30 minutes until tender.

  2. In a pot, sauté onion and garlic until fragrant. Add cinnamon + nutmeg.

  3. Add roasted squash and broth. Simmer 10 minutes.

  4. Blend until smooth, stir in coconut milk, adjust seasoning.

  5. Serve warm with pumpkin seeds or fresh herbs.

✨ Why it’s good for you: Rich in antioxidants, gut-soothing, and naturally warming for fall.

🏃‍♀️WORKOUTS IN FALL

A group of people walking down a path in the woods on a sunny hike.

Fall is the perfect time to refresh your movement routine

  • Outdoor Cardio | Cooler temps = ideal for running, hiking, or long walks without summer heat stress.

  • Strength + Balance | Shorter days? Try 20–30 minute strength sessions at home using dumbbells or bands.

  • Seasonal Activities | Raking leaves, chopping wood, or even family football games count as functional movement.

  • Mindful Movement | As the season slows, yoga, stretching, and breathing work help balance energy.

Tip: Set a “movement intention” each week — like 3 strength workouts or 2 hikes — and stick to it.

 🍂 FINAL THOUGHT  

Fall invites us to nourish deeper, move with intention, and embrace comfort in healthy ways. Eating seasonally, enjoying fall foods, and shifting workouts to match the cooler energy of the season will keep you strong, balanced, and ready for winter ahead.

👀 In Case You Missed It

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🫶🏼 Share the Wellness with Your Friends!

Help your friends focus in this fall! Hit forward on this email to any of your family and friends!

This newsletter provides a springboard for a healthy healing fall season. Remember, consistency is key!

By incorporating these tips and tricks into your routine, you can cultivate a vibrant and healthy lifestyle that flourishes throughout the year.

cheering you on,

kati g

©#hereiamwithmovement

💡Health Q&A:

Answer: Creatine Monohydrate

The most studied supplement in the world is creatine monohydrate, with thousands of peer-reviewed studies over the past 30 years on everything from sports performance and muscle growth to brain health and aging.