Health WellNews

As the days grow shorter and the air turns crisp, fall beckons us to embrace its flavors and warmth. The bounty of seasonal produce and the desire for cozy meals make fall the perfect time to indulge in hearty, comforting dishes. Here are some of the best recipes to celebrate the flavors of fall, from savory dinners to sweet treats.

Hearty Butternut Squash Soup

Nothing says fall like a bowl of creamy butternut squash soup. This recipe is both comforting and nutritious, perfect for warming up on a chilly evening.

Ingredients:

• 1 large butternut squash, peeled and cubed
• 1 large onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup coconut milk
• 2 tablespoons olive oil
• 1 teaspoon ground cinnamon
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until fragrant and soft.
2. Add the cubed butternut squash to the pot and cook for about 5 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until the squash is tender, about 20 minutes.
4. Use an immersion blender to puree the soup until smooth. Stir in the coconut milk and cinnamon, and season with salt and pepper.
5. Serve hot, garnished with a sprinkle of cinnamon or a drizzle of coconut milk.

Savory Stuffed Acorn Squash

This stuffed acorn squash recipe is a perfect blend of savory and sweet, making it an ideal fall dinner. The combination of quinoa, cranberries, and pecans adds texture and flavor to this beautiful dish.

Ingredients:

• 2 acorn squashes, halved and seeded
• 1 cup quinoa
• 2 cups vegetable broth
• 1 small onion, chopped
• 1 clove garlic, minced
• 1/2 cup dried cranberries
• 1/2 cup chopped pecans
• 1 tablespoon olive oil
• 1 teaspoon ground sage
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F. Place the halved acorn squashes cut side down on a baking sheet and bake for 25-30 minutes, until tender.
2. While the squash is baking, prepare the quinoa. In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed.
3. In a skillet, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until soft.
4. Stir in the cooked quinoa, dried cranberries, chopped pecans, and ground sage. Season with salt and pepper.
5. Remove the acorn squash from the oven and turn them cut side up. Fill each half with the quinoa mixture.
6. Return to the oven and bake for an additional 10 minutes. Serve hot.

Classic Pumpkin Bread

Pumpkin bread is a fall staple that brings the rich, spiced flavor of the season to your table. This recipe is moist, flavorful, and perfect for breakfast or a snack.

Ingredients:

• 1 3/4 cups all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 2 teaspoons ground cinnamon
• 1 teaspoon ground nutmeg
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ground ginger
• 1 1/2 cups sugar
• 1/2 cup vegetable oil
• 2 large eggs
• 1 cup pumpkin puree
• 1/4 cup water
• 1 teaspoon vanilla extract

Instructions:

1. Preheat the oven to 350°F. Grease a 9×5 inch loaf pan.
2. In a medium bowl, whisk together the flour, baking soda, baking powder, salt, cinnamon, nutmeg, cloves, and ginger.
3. In a large bowl, beat the sugar and oil together until well combined. Add the eggs one at a time, beating well after each addition.
4. Stir in the pumpkin puree, water, and vanilla extract until the mixture is smooth.
5. Gradually add the dry ingredients to the wet mixture, stirring just until combined.
6. Pour the batter into the prepared loaf pan and smooth the top.
7. Bake for 60-70 minutes, or until a toothpick inserted into the center comes out clean.
8. Let the bread cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

Savor the Flavors of Fall

These recipes capture the essence of fall, offering warmth and comfort as the weather cools. From the creamy butternut squash soup to the classic pumpkin bread, each dish brings rich, seasonal flavors to your table. As you experiment with these recipes, consider how the act of cooking and sharing meals can enhance your connection to the season. Enjoy the process and savor every bite.

As summer fades into memory and the crisp air of autumn settles in, parts of the United States transform into a vibrant tapestry of reds, oranges, and yellows. Fall foliage is one of nature’s most stunning displays, and there arenumerous destinations across the country where you can experience this seasonal spectacle. Here are some of the best places to see fall foliage in the United States.

New England: The Quintessential Fall Experience

Vermont is often considered the crown jewel of fall foliage destinations. With its rolling hills, quaint villages, and covered bridges, the state provides a picture-perfect backdrop for leaf peeping. Here are two of the best places to leaf peep this year. 

• Stowe: Known for its charming village and beautiful mountain scenery, Stowe offers breathtaking views of fall colors. Take a drive along the Green Mountain Byway or hike the trails in Mount Mansfield State Forest.
• Woodstock: This picturesque town is surrounded by vibrant foliage. The Marsh-Billings-Rockefeller National Historical Park offers scenic trails, and the nearby Sugarbush Farm is perfect for sampling local maple syrup and cheese.

New Hampshire’s White Mountains are a haven for fall foliage enthusiasts. The combination of towering peaks and expansive forests creates a stunning display of colors. Here are two recommendations if you live in or near New Hampshire.

• Kancamagus Highway: This scenic byway is renowned for its fall colors. Stretching for 34 miles through the White Mountain National Forest, it offers numerous overlooks and hiking opportunities.
• Franconia Notch State Park: Home to the Flume Gorge and the Cannon Mountain Aerial Tramway, this park provides spectacular views of the surrounding foliage.

Maine’s rugged coastline and dense forests make it a prime destination for fall foliage. Two of the best places to see some stunning sights.

• Acadia National Park: The park’s diverse landscapes, including mountains, forests, and coastline, offer a stunning array of fall colors. Drive along the Park Loop Road or hike the trails around Jordan Pond and Cadillac Mountain.
• Rangeley Lakes: This area is known for its serene lakes and vibrant foliage. The Height of Land overlook offers one of the most spectacular views in Maine.

The Mid-Atlantic: History and Nature Combined

Pennsylvania’s extensive state parks and forests provide a beautiful backdrop for fall foliage.

• Pocono Mountains: The Poconos are a popular destination for their colorful fall display. Take a scenic drive along Route 507 or explore the trails in Promised Land State Park.
• Gettysburg National Military Park: The historical significance of Gettysburg combined with its stunning fall colors make it a unique destination. Walk the battlefield trails while enjoying the vibrant foliage.

New York offers a diverse range of fall foliage experiences, from bustling cities to tranquil countryside.

• Adirondack Mountains: The Adirondacks are famous for their fall colors. Take a scenic drive along the Adirondack Northway or hike to the summit of Mount Marcy for panoramic views.
• Hudson Valley: Just a short drive from New York City, the Hudson Valley offers a mix of historical sites and beautiful fall foliage. Visit the Walkway Over the Hudson or take a river cruise for unique perspectives.

The South: Unexpected Fall Beauty

North Carolina’s Blue Ridge Mountains provide a stunning display of fall colors.

• Blue Ridge Parkway: Often referred to as “America’s Favorite Drive,” the Blue Ridge Parkway offers 469 miles of scenic beauty. The stretch between Asheville and Boone is particularly renowned for its fall foliage.
• Great Smoky Mountains National Park: The park’s diverse range of elevations results in a long foliage season. Clingmans Dome and Cades Cove are popular spots for viewing the vibrant colors.

Virginia’s Shenandoah National Park is a top destination for fall foliage.

• Skyline Drive: This 105-mile road runs the length of Shenandoah National Park, offering numerous overlooks and hiking opportunities. The views of the Blue Ridge Mountains and the Shenandoah Valley are spectacular in the fall.

The Midwest: Heartland Colors

Michigan’s Upper Peninsula is a hidden gem for fall foliage.

• Porcupine Mountains Wilderness State Park: The park’s dense forests and rugged terrain provide a stunning backdrop for fall colors. Lake of the Clouds is a must-see viewpoint.
• Tahquamenon Falls State Park: Home to one of the largest waterfalls east of the Mississippi, this park offers beautiful fall scenery along its river and surrounding forests.

Wisconsin’s diverse landscapes offer beautiful fall foliage.

• Door County: Known for its charming towns and scenic shoreline, Door County provides a picturesque setting for fall colors. Peninsula State Park offers numerous trails and viewpoints.
• Kettle Moraine State Forest: This forest’s rolling hills and glacial formations create a unique fall foliage experience. The Ice Age Trail offers excellent hiking opportunities.

The West: Majestic Landscapes

Colorado’s high elevations and aspen groves make it a unique destination for fall foliage.

• Aspen: The town of Aspen is famous for its namesake trees, which turn brilliant gold in the fall. The Maroon Bells are a particularly iconic sight.
• Rocky Mountain National Park: The park offers a stunning array of fall colors, from golden aspens to vibrant shrubs. Trail Ridge Road provides panoramic views.

California might not be a place you think of for fall foliage, but its diverse ecosystems offer a surprising variety of fall foliage. 

• Lake Tahoe: The area’s mix of evergreens and deciduous trees creates a beautiful contrast. Emerald Bay and the Tahoe Rim Trail offer stunning viewpoints.
• Yosemite National Park: While known for its granite cliffs and waterfalls, Yosemite also offers beautiful fall colors. The valley floor and the higher elevations both provide unique foliage experiences.

Fall foliage in the United States is a sight to behold, with each region offering its own unique display. Whether you’re hiking through the vibrant forests of New England, driving along the scenic byways of the Blue Ridge Mountains, or exploring the rugged landscapes of the Rockies, the beauty of autumn is sure to leave you in awe.

After the renewal of spring comes the warmer and longer days of summer. As the sun stretches its arms across the sky the bountiful offers of summer’s harvest come into their own. The familiar summer tapestry of colors and flavors comes to life. Farmer’s markets are filled with the scent of ripe fruits and vegetables as the stalls overflow with nature’s treasures. 

Only during the height of summer can we enjoy so many fresh fruits and vegetables as they are the stars of many recipes. From succulent berries bursting with sweetness to crisp cucumbers and peppers and the juiciest tomatoes, the options are as abundant as they are diverse. 

One of the best gifts of the summer is watermelon. Click here to find 28 watermelon recipes you can serve this summer. From ice cream to pie, to salads, drinks and soups, you can’t go wrong with any of these options. Peaches are another favorite summer staple. Click here to find 60 different peach recipes you can experiment with this summer. There are options here for breakfast, lunch, and dinner so there are plenty to try all summer long.

Just type tomato salad recipe into Google and see what happens! Clicking on just one link can get you more than 150 recipes to enjoy this summer. The Editors of Food and Wine magazine have curated 31 summer vegetable recipes to try. There really is no shortage of options!

How about a strawberry spinach salad filled with juicy strawberries, spinach leaves, creamy goat cheese and a drizzle of your favorite balsamic vinaigrette. Or maybe a fresh Caprese salad piled high with ripe tomatoes, fresh basil, and creamy mozzarella. 

But summer’s bounty isn’t limited to just fruits and vegetables. You may also notice an array of herbs like basil, cilantro, and dill ready to add a burst of freshness and flavor to your summer soups, salads, and main dishes. What tastes more like summer than taking a bunch of freshly-picked basil and blending it with toasted pine nuts, garlic and Parmesan cheese to create a vibrant pesto for that al dente pasta.

And let’s not forget about the zucchini, a versatile vegetable that can be spiralized into noodles and tossed with cherry tomatoes and fresh feta cheese to a light and refreshing summer “pasta” or grill thick slices and layer them with creamy ricotta cheese and marinara sauce for a vegetarian twist on a classic lasagna. 

As you explore the endless possibilities of summer produce, you’ll find new and creative ways to integrate your favorites into breakfast, lunch, dinner, and dessert! As the days grow longer and the temperatures rise, let your creativity flourish in the kitchen. So, what summertime delights will you surprise your friends and family with this summer?

As those vibrant summer sunsets paint the sky and the longer days and warmer temperatures beckon us outside to spend more time with friends and family, it’s easy to picture relaxing days filled with laughter and fun. Yet, for many people, this warmer season can lead some to struggle with their mental health. Despite this idyllic time for many, others can find themselves overwhelmed by stress and anxiety, struggling to maintain a sense of equilibrium.  

And this isn’t an uncommon scenario. While summer can offer a reprieve from our routine and often mundane winter habits and schedules, it can also pose mental health challenges. But, if we arm ourselves with the right strategies, we can cultivate a season of resilience and thrive in the bright summer sun. 

According to recent studies conducted by the leading mental health organizations such as the National Institute of Mental Health (NIMH) and the World Health Organization (WHO), the summer season can impact mental wellbeing in a variety of ways. Research indicates a notable increase in mood disorders during summer months. These disorders are attributed to factors such as heightened expectations, disrupted routines, and the prevalence of increased social events. Additionally, the rise in temperature can exacerbate symptoms of anxiety and depression for some, thus underscoring the importance of proactive self-care strategies.

Prioritizing mental health becomes paramount. Let’s look at some evidence-based tips to help nurture well-being.

One of the first things one can do in these warmer months is to embrace nature and spend time outdoors, enjoying your surroundings. Research suggests that exposure to sunlight and nature can boost your mood and reduce stress levels.

As you are out enjoying nature, stay active by engaging in regular physical activity, whether it’s a leisurely stroll after dinner or an invigorating hike in the mountains and foothills. Exercise releases endorphins, the body’s natural mood elevators, promoting feelings of happiness. 

Incorporate mindfulness techniques into your daily routine to help cultivate inner peace and resilience. It might be through regular meditation, deep breathing exercises, or walking, but it can help alleviate stress and enhance overall mental clarity.

Stay connected with loved ones and friends and make sure to foster meaningful relationships in your life. Summer provides ample opportunities to maintain social connections through various types of gatherings which serve as invaluable sources of support and camaraderie. 

And perhaps most importantly, prioritize your self-care. Set aside time for activities that rejuvenate your mind, body, and spirit. Whether it’s indulging in a soothing bubble bath, enjoying a glass of wine after dinner, reading a good book or pursuing your favorite hobby, prioritize activities that bring you joy as well as relaxation. 

Nurturing our mental well-being is a journey of self-discovery and resilience. By implementing these strategies and fostering a compassionate self-attitude, we can navigate the summer with grace. As you plan your summer vacation and other adventures with friends and family, how will you prioritize your mental health as well?

Before the sweltering temps of summer arrive, it’s time to enjoy the renewal of Spring and all the beauty that it brings. Spring is a great time to shake off the cold and dreariness of Winter and embrace the beauty and warmth that can nourish us from the inside out. 

While Spring brings a bounty of fresh fruits and veggies (which we all should be taking full advantage of), there might be a few gaps in your nutrition and diet routine. Make sure you also load up on helpful supplements like Vitamin C, probiotics for gut health and Omega 3 fatty acids.

And now that warmer temperatures are around the corner, it’s time to look at some outdoor cardio and other fitness activities so you can get out in the fresh air and sunshine. Now that it’s lighter later, add in a longer evening or morning walk, organize after dinner bike rides with your kids, or walk with a neighborhood group to get some social time in while you move. 

For some, one of the down sides to Spring is the allergies it can bring. And Spring cleaning just might push some over the edge of the allergen cliff. Think about investing in quality air purifiers with an HEPA filter to reduce allergens and improve your indoor air quality. It’s important to make your home a haven from allergies if this is an issue for you. 

For your mental well-being, consider starting a daily meditation practice to help calm your mind, reduce stress, and increase self-awareness. Just 15 minutes a day can make a huge impact on your mental and emotional well-being. You also might try starting a gratitude journal to help you reflect on at least three things you are grateful for each day to foster a more positive mindset. 

As the temperatures rise, your skin might require a bit more attention. Skin health experts advise exfoliating regularly with a gentle cleanser to keep your skin radiant and smooth. You also might want to switch to a lighter moisturizer to provide hydration but keep your skin feeling light. And don’t forget to finish with sunscreen for an extra layer of protection!

With these five tips at the top of your mind, you will be ready to embrace all that Spring has to offer with a healthy mindset, improving your physical health and enjoying the great outdoors once again with family and friends. Beauty begins from the inside out so focusing on all the aspects of your health and well-being (physical, emotional, mental) will help you put your best foot forward.