Reset Your Health This Fall: 10 Simple and Doable Tips

When the kids go back to school and the routine changes, it’s the perfect time to reset! The change of seasons offers a fresh start, making it an ideal time to implement simple yet impactful nutrition strategies. I don’t want to keep you waiting! Here are ten tips to help you reset your health this fall, each designed to be easy to incorporate into your daily routine.

1. Start with Hydration

Water is fundamental to every bodily function, from digestion to detoxification. Over the summer, there are lots of activities and distractions so get back to drinking your water and replenishing your hydration. Aim to drink at least eight 8-ounce glasses of water daily. A hydrated body is more efficient, and staying hydrated can also help control hunger and support your metabolism. As the weather cools, don’t forget to keep your water intake up!

"Pure water is the world’s first and foremost medicine." – Slovakian Proverb

2. Embrace Seasonal Produce

Fall is a bounty of nutritious fruits and vegetables. Incorporate seasonal produce like apples, pumpkins, sweet potatoes, and kale into your meals. These foods are not only delicious but also packed with essential vitamins and minerals.

3. Prioritize Whole Foods

Minimize processed foods and focus on whole, nutrient-dense options. Whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables should form the basis of your diet. Whole foods provide more nutrients and fiber, which can help you feel fuller longer and support overall health.

"Eat food. Not too much. Mostly plants." – Michael Pollan

4. Reduce Sugar Intake

Fall often brings a surge of sugary treats, but try to limit your sugar intake. With all the fall holidays, this can be tricky, but remember that high sugar consumption can lead to weight gain, energy crashes, and an increased risk of chronic diseases. Work on choosing natural sweeteners like honey or maple syrup in moderation, and satisfy your sweet tooth with fresh fruit. If you are open to trying stevia and monk fruit, these are natural sweeteners that don’t have the same blood sugar effects as the others!

5. Incorporate Fiber-Rich Foods

Fiber is not only important for digestive health and can aid in weight management; it also feeds the microbiome of your intestinal system. Increase your intake of fiber-rich foods such as berries, avocado, sprouted grain bread, and brassica veggies. Fiber helps to regulate blood sugar levels, reduce cholesterol, balance hormones, and help with satiety.

6. Add More Protein

Protein is essential for repairing and building tissues, supporting immune function, and maintaining muscle mass. Incorporate a variety of protein sources, including lean meats, fish, eggs, dairy, legumes, and plant-based proteins like quinoa and tofu. It’s always best to start your day with a protein rich meal to keep the blood sugar level all day long!

7. Mindful Eating

Practice mindful eating by paying attention to what and how much you eat. Avoid distractions like TV or smartphones during meals, and take time to savor each bite. For better digestion, sit while eating, chew each bite, and take some deep breaths before you start to relax and get the nervous system to rest and digest. This practice can help you enjoy your food more and prevent overeating.

8. Plan Your Meals

Meal planning can help you stay on track with your nutrition goals. Dedicate time each week to plan and prepare your meals. This can save time, reduce stress, and ensure you’re eating balanced meals throughout the week. I don’t believe we all need to schedule which meal will be on which night, but having an idea of what foods we need to buy, prep, and have in the house to make sure we are eating healthy should be a priority.

"If you fail to plan, you are planning to fail." – Benjamin Franklin

9. Get Moving

Physical activity is a key component of any health reset. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s a brisk walk, yoga, or a home workout, regular movement will boost your energy levels, mood, and overall health. Making a workout fit into everyone’s schedule is not always easy so instead of big workouts, think about increasing your daily movement!

10. Prioritize Sleep

Quality sleep is essential for physical and mental health. Establish a consistent sleep schedule, create a relaxing bedtime routine, and aim for 7-9 hours of sleep per night. Proper rest supports recovery, reduces stress, and enhances cognitive function. It might feel funny at first to follow a sleep routine each night but signaling to your body that it’s time to wind down will help you get deeper and more quality sleep.

"Sleep is the best meditation." – Dalai Lama

What’s Next?

Resetting your health this fall doesn’t have to be complicated. By making small, consistent changes, you can create lasting habits that will improve your overall well-being. Remember, health is a journey, not a destination, and every step you take brings you closer to your goals. If you would like to learn more about how you can work with No Shoes Nutrition and get your health on track before the end of the year, we would love to hear from you! Sign up for a free consultation and we can discuss individual or group programs that are starting this coming fall!

References

1. Harvard T.H. Chan School of Public Health. "The Nutrition Source: Water." Harvard.

2. Gannon MC, Nuttall FQ, Saeed A, Jordan K, Hoover H. An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes. Am J Clin Nutr. 2003 Oct;78(4):734-41. doi: 10.1093/ajcn/78.4.734. PMID: 14522731.

3. Mayo Clinic. "Fiber: The Carb You Can Count On." Mayo Clinic.

4. Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015 Jun 1;38(6):843-4. doi: 10.5665/sleep.4716. PMID: 26039963; PMCID: PMC4434546.