5 Essential Vitamins for Autumn Wellness
5 Essential Vitamins for Autumn Wellness
Introduction:
As the seasons change from the warm, sunny days of summer to the cooler, shorter days of autumn, our bodies and health needs change too. To help you transition smoothly and maintain optimal health during autumn, we've compiled a list of five essential vitamins you should consider incorporating into your diet. Strengthen your immune system, boost your mood, and support your overall well-being with these autumn wellness essentials.
1. Vitamin D – The Sunshine Vitamin
- Importance: With shorter days and less sunlight, it's crucial to maintain healthy levels of Vitamin D to support immune health, bone health, and mood regulation.
- Sources: Fatty fish (salmon, mackerel, sardines), eggs, fortified foods (milk, cereal), and supplements if necessary.
- Autumn Tip: Take short walks in the midday sun when possible and consider a Vitamin D supplement & ESSE’s Pro-Sun D.
2. Vitamin C – Immune System Booster
- Importance: Vitamin C is well-known for its role in supporting the immune system, healing wounds, and aiding the absorption of iron.
- Sources: Citrus fruits (oranges, lemons), bell peppers, strawberries, broccoli, and tomatoes. And supplements if necessary.
- Autumn Tip: Add fresh fruits and vegetables rich in Vitamin C to your meals or enjoy them as snacks to keep your immune system robust as the season changes.
3. Vitamin A – For Skin and Vision
- Importance: Essential for maintaining healthy skin, vision, and organ function. It's also an immune booster.
- Sources: Sweet potatoes, carrots, kale, spinach, and pumpkin – all perfect for autumn recipes.
- Autumn Tip: Incorporate these colorful vegetables into soups, stews, or roasted vegetable dishes to not only boost your Vitamin A intake but also add warmth and comfort to your meals.
4. Vitamin E – The Antioxidant
- Importance: Acts as an antioxidant, protecting cells from damage and contributing to skin health and immune function.
- Sources: Nuts and seeds (almonds, sunflower seeds), spinach, and broccoli.
- Autumn Tip: Sprinkle almonds or sunflower seeds on your morning oatmeal or salad to add a crunchy texture and a boost of Vitamin E.
5. Vitamin B Complex – Energy and Well-being
- Importance: B vitamins, including B6, B12, and folic acid, are vital for energy levels, brain function, and cell metabolism.
- Sources: Whole grains, meat, eggs, dairy products, legumes, and leafy green vegetables. And supplements if necessary.
- Autumn Tip: Start your day with a hearty bowl of whole-grain cereal or incorporate lentils and leafy greens into your autumn stews for a comforting, B vitamin-rich meal.
Conclusion:
Incorporating these essential vitamins into your autumn wellness routine can help you navigate the season change with energy, health, and vitality. Remember, the best way to obtain these vitamins is through a balanced and varied diet rich in fruits, vegetables, whole grains, and lean proteins. However, if you're concerned about deficiencies or need additional support, consider speaking with a healthcare provider about supplementation.
Stay healthy this autumn and enjoy the season's bounty to the fullest!
Ginger Turmeric Shot Recipe🧡🤍🥰
These 5 ingredient wellness shots are perfect when you need a little extra immune boost during flu season especially. With a delicate yet fiery flavor this is the
perfect immunity wellness shot.
Makes roughly 6 shots (with orange) or 4 shots (without
orange)
- 75 grams of fresh ginger root
- 75 grams fresh turmeric root
- 2 lemons
- 1 orange (optional but recommended for the blender option)
- 1/5 tsp black pepper
- a pinch of cayenne pepper for added kick (optional)
Instructions:
Wash the turmeric and ginger thoroughly. I normally use a vegetable brush to do this. If using a juicer check to see if you need to peel the turmeric or ginger before
putting it through.
JUICER: Cut the ginger and turmeric into smaller
chunks. Slice the rind off the lemons and oranges.
Place the turmeric and ginger into the juicer and juice.
Then put in the lemons and orange if using.
Finally, stir in the black pepper and serve. It’s best to
use a high-quality slow juicer to preserve all the
vitamins and nutrients from your ingredients.
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BLENDER: To blend, slice the ginger and turmeric into
small chunks for easy blending. Before blending juice
the lemons and orange – the extra liquid will help with
blending.
Put the ginger, and turmeric into a blender and cover
with the lemon and orange juice. For easier blending
use a small, high-speed blender, my favorite is the
Nutribullet. Blend until smooth for around 30 seconds.
If the mixture struggles to move, add a little water. You
should end up with a thick paste.
Pour the mixture into a cheesecloth, fine mesh strainer or clean muslin and strain. Be aware that turmeric might stain your fingers and clothes so use gloves for
this step. Once strained stir in the black pepper and serve.
You can keep this stored in a sealed jar or bottle for a couple days in the refrigerator, but it’s best consumed within 24 hours.
Notes: For a bit of added sweetness stir in a tbsp of honey or agave to the tonic.
If the taste of the ginger turmeric lemon shot is too strong try diluting it with water or with more natural, freshly squeezed orange juice for some added sweetness and Vitamin C.
Weekend Workout Tips: Unique and Engaging Ideas for an Active Weekend
Transform your weekend routine with these unconventional and engaging workout tips. Break free from the ordinary and add a splash of fun to your fitness journey!
1. Nature’s Obstacle Course:
Forget the gym this weekend and head to a local park or forest. Create your own obstacle course using natural elements. Jump over logs, sprint up hills, use tree branches for pull-ups, or balance on rocks. This not only challenges different muscle groups but also boosts your mental health with a dose of fresh air and nature.
2. Dance It Out with a Twist:
Turn your living room into a dance studio with a twist—every song comes with a different dance style challenge. From salsa to hip-hop, to 80s aerobic moves, let the rhythm guide you. Not only is dancing a great cardio workout, but trying out different styles can also improve your coordination and flexibility.
3. Photography Walks:
Combine leisure with exercise by going on a photography walk. Choose a scenic route or urban landscape and walk, jog, or bike, stopping to take photos of interesting sights or moments. This activity encourages you to move at a steady pace and the creative stops make it more engaging than a standard walk or run.
4. Underwater Exploration:
If you have access to a pool, try an underwater workout session. Activities like underwater walking, aqua jogging, or even practicing yoga moves in the water add resistance that challenges your muscles differently than on land. Plus, it’s a refreshing way to break a sweat!
5. Park Bench Circuit:
Turn a park bench into your workout partner. Use it for step-ups, tricep dips, incline push-ups, and single-leg squats. Do 3-4 sets of each exercise, resting 30 seconds between sets. This full-body circuit can be a quick, effective workout, and all you need is a bench!
6. Geocaching Adventure:
Turn your workout into a treasure hunt by trying geocaching. This outdoor recreational activity involves using a GPS or mobile device to hide and seek containers, called "geocaches" or "caches," at specific locations marked by coordinates all over the world. It’s a fun way to explore new areas while getting in your steps.
7. Rooftop Yoga or HIIT:
If you have access to a safe rooftop space, take your workout to new heights—literally. Practicing yoga or doing a HIIT session on a rooftop provides a new environment and a fresh perspective that can invigorate your routine. The view can also be a great motivator and stress reliever!
8. Cultural Exploration Runs:
Plan a running route that passes through different cultural landmarks or neighborhoods in your city. This run turns into an educational tour, allowing you to explore the history and diversity of your surroundings while keeping active.
9. Inline Skating or Skateboarding:
Dust off those inline skates or a skateboard for a fun, challenging workout. Skating is excellent for improving balance, agility, and cardiovascular health. Explore a local skating park or a smooth path in your area.
10. Fitness Scavenger Hunt:
Create a list of physical activities (e.g., 20 jumping jacks, 10 burpees, run up a flight of stairs) and locations in your area where these can be performed. Spend your weekend completing this fitness scavenger hunt either solo or with friends. It’s a playful way to stay active and explore your surroundings.
Incorporating these unique weekend workout tips can rejuvenate your fitness routine and make staying active something you look forward to. Remember, the best workout is one that you enjoy and can stick with, so have fun experimenting!