10/10/2025
Fall, fitness, fun and food! (3A's)
My first sign of fall approaching is hearing the falling "Acorns" while walking Sparky, and he gets scared each time. It happens before the leaves start to change colors and reminds me about the cycle of life, the cycle of seasons, and of new beginnings.
What are you looking forward to most this fall?
Have you thought about how your routine may change as the days are getting shorter and cooler?
Can you plan a walk at lunch, a hike or nature walk for the weekend, or bike ride around the park?
Are you getting up earlier to get the kids to school and find yourself with extra time, or perhaps not as much time as the lazy days of summer?
Here are some ideas to get you started:
Sign up for a class at your gym or local studio.
Get back to an old activity you enjoy, such as tennis or swimming, or try something new, such as yoga, boxing, or pickleball.
Work out with a friend, neighbor, or family members (pets count!).
Use a Wellness Coach, Personal Trainer, Registered Dietitian (or more than one) or another qualified professional to help you.
Plan a winter trip to give you something to look forward to and "prepare" for such as skiing, snowboarding, trip, a yoga retreat or a warm weather destination with intentional "healthy activities".
"Apples" – It’s that time of year for picking apples and finding a pumpkin to decorate. If you have little kids, it’s best to go early in the season so the apples are low enough to pick.
Apple Cookies (1-2 servings)
1 large apple
¼ cup creamy natural peanut butter
2 tbsp semi-sweet chocolate chips
2 tbsp granola
Core then slice the apple sideways, so you have circles of apple slices about ¼ inch thick. Top with the peanut butter, chocolate chips and granola. Topping options are endless: use Greek yogurt instead of peanut butter, raisins instead of chocolate chips, coconut instead of granola… enjoy!
Honey Crisp Apple Salad with Apple Cider Spice Vinaigrette (family size)
2 heads frisee, chopped into bite-size pieces
4 cups wild arugula
1 cup candied walnuts
2 large Honey Crisp apples, sliced into thin matchsticks
Cider vinaigrette (recipe below)
In a large bowl combine the frisee, arugula, half the candied walnuts and about half of the apples. Drizzle lightly with vinaigrette and mix, then top with remaining apple sticks and extra candied walnuts.
Apple Cider Vinaigrette
¼ cup apple cider vinegar
2 ½ tbsp honey
2 tbsp chopped walnuts
¼ tsp cinnamon
Pinch of sea salt, pepper, cumin and curry (optional)
¼ c canola oil
Add the ingredients, except the oil, into a food processor until well combined, then slowly drizzle the oil in while it is still running.
Candied Walnuts
remaining walnut halves/pieces
¼ cup light brown sugar
1 tbsp unsalted butter
Heat a medium non-stick skillet over medium heat, add the ingredients, stir frequently for about 5 minutes until nuts are coated. Transfer to a sheet of parchment paper, separate and let cool.
The last "A" is Acid Reflux, a.k.a. Gastroesophageal Reflux Disease (GERD). This is when the acid in the stomach flows back up into the food pipe. The symptoms include burning in the chest, like ice and/ or fire, unsettled stomach, burping/regurgitating a little food/drink (even water). The causes may be due to obesity, smoking, hiatal hernia, pregnancy, high salt intake, low intake of dietary fiber, low levels of physical activity, and certain medications.
What may help?
Milk or yogurt to coat the stomach (although some people may need to substitute a coconut or almond milk kind)
Avoiding foods such as caffeine, alcohol, spicy foods, acidic foods, tomatoes, citrus, chocolate, and bubbly drinks (sodas and seltzer included)
Manage stress / physical activity
Medicine
Other:
Eat smaller, more frequent meals.
Avoid late night eating
Stay upright after meals
"To change your life, you have to change your priorities."
-Anonymous
Carena Lowenthal, MS, RD, NBC-HWC
This post represents my personal opinion/ information and does not replace or represent medical or personal advice. See my website for information or to book a session.
The Whole Path is compassionate wellness and life coaching with Carena. Find clarity, set boundaries, and recover from burnout. Begin your path to wholeness today.
