Do you stuff your face with as much food as possible on Thanksgiving Day? If yes, you are not alone, but all that eating can put a lot of stress on the digestive system, in addition to other systems and organs in the body. Thanksgiving food is typically high in fats (more saturated than not), dairy products, sugar, salt, and packaged products. Fortunately for you, there are thoughtful Thanksgiving portion control tips that allow you to savor the dishes you want without overindulging. 

Why Does Portion Control Matter?

Sure, most people let themselves succumb to every temptation at the Thanksgiving feast. High-calorie dishes like mashed potatoes, buttery stuffing, dense pumpkin and pecan pies, oily ham, and so much more fill the table. It is perfectly fine to indulge in your favorite dishes, but excessive overeating can lead to bloating, stomach discomfort, and overall setbacks to your health goals. By practicing portion control, you can enjoy the holidays and family without derailing your health. 

Begin The Day With A Balanced Breakfast

That’s right, folks, portion control begins before any of your favorite Thanksgiving dishes are even made. Start the day on the right track by making a balanced breakfast. Opt for a fruit and vegetable smoothie, chia pudding, overnight oats, or plain Greek yogurt with fresh fruit and almond butter. 

Examine The Spread Before Grabbing A Plate

Before you grab a plate and begin your mission of eating, go over to the spread and give it a good scan. Identify your “must-have” dishes and locate the ones you can live without. That strategy will help you focus on enjoying your favorite dishes without eating unnecessary calories from dishes you are iffy about. 

Use A Small Plate

According to dietary research, using a smaller plate can help you naturally eat less while still feeling satiated. By using a smaller plate, you force yourself to be more mindful about your portions and food choices. It also reduces the temptation to overfill the plate. It just takes a little more effort on your part to avoid returning to the buffet table over and over again.

Employ “The Plate” Method

This method involves some simple calculations on your part when filling your plate. Keep half of your plate available for vegetables (not including potatoes), a quarter for starches or grains, and a quarter for lean protein. Filling your plate in this way ensures that you will enjoy a balanced meal with plenty of nutrients that support portion control. 

Practice Portion Awareness

Are there spoonfuls of dishes on Thanksgiving, or is everything served in piles? It is very easy to underestimate portion sizes, especially with rich Thanksgiving classics. One serving of turkey should be as big as a deck of cards. A serve of mashed potatoes should look like a half-cup measuring cup. 

Stay Hydrated

Water is a necessary part of life, but it is especially helpful on Thanksgiving Day. The reason to ensure proper hydration is to help you feel fuller and prevent overeating. Additionally, sufficient water intake helps optimize digestive function. Before you go back to the buffet for a second helping, drink a full glass of water. 

Choose Your Favorite Dessert

Most Thanksgiving desserts are often irresistible, but that doesn’t mean you have to sample them all. You probably know what most desserts taste like, so choose your favorite dessert and savor every bite. Either that or consider choosing two desserts in moderation. Maybe a relative or friend wants to split a dessert and that’ll work in your favor!

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Navigating Thanksgiving can be quite a challenge, especially if you are trying to adhere to a diet or keep your weight in check. Thanksgiving does not have to sabotage your healthy journey or your weight. With a little knowhow, you can enjoy your annual favorites and make it out of Thanksgiving without entering a massive food coma. The only thing that should be stuffed on Thanksgiving is the turkey! In this article we’ll detail some thoughtful tips to help you stay as healthy as possible this Thanksgiving Day.

Eat Breakfast

It is very common for people to avoid eating until the big meal. The thought process is that saving up calories will be a smart play. Nutritionists suggest that eating a small, balanced meal in the morning can give you more control over your appetite. Begin the day with a fruit and vegetable smoothie, cup of chia pudding, bowl of oatmeal (not the packaged stuff), or a cup of overnight oats. Eating a fiber-rich meal with a variety of vitamins and minerals will actually help you control yourself at the Thanksgiving table. 

Lighten It Up

What we mean by this is that you should have some lighter food options at your Thanksgiving table. Whether you are hosting or attending, bring a couple dishes that contain far less fat, sugar, and calories than everything else. Try using salt-free chicken broth to baste the turkey or make the gravy. Experiment with fruit puree instead of oil in baked goods. You can also make a fall-themed roasted vegetable medley, salad, or root vegetable puree in place of mashed potatoes. 

Get Active

There is no need to go hard in the paint, but it is a great idea to move the body before the big meal. You will likely not want to move after, so burn off some energy and calories earlier in the day. Go on a long walk with family, engage in an at-home HIIT workout, or do a family yoga practice. Make fitness a family affair! You can even encourage everyone to go on a post-dinner stroll to help encourage healthier digestion. 

Skip Seconds

It is difficult, but we believe that you have the willpower to resist a second helping of food. Plan your plate accordingly and enjoy the food you selected. Save a little room for a piece of dessert you want and let that be the end of the meal. Choose the best selections at the buffet, not just a little of everything because it’s all there. Nutritionists state that roasted sweet potatoes, thin gravy, plain vegetables, and white turkey meat are your best lower-fat, lower-calorie options. Plus, you can always have another plate the next day when you reheat leftovers. 

Go Easy With Alcohol

It can be easy to overindulge in both food and alcohol, especially if you are watching the games with family and friends. Alcohol, especially beer, can increase your caloric intake quite a bit, and that is something you don’t need on Thanksgiving. Enjoy sparkling water, plain water, or iced or hot teas on thanksgiving to promote healthier digestion. Additionally, avoid sugary sodas to limit sugar and caloric intake. 

Savor Your Food Slowly

Eat slowly this Thanksgiving, savoring every bite of food you put in your mouth. Put your fork down between bites and pay attention to each mouthful. That’s the best way to feel satisfied with your plate of food. Additionally, choose dishes that contain whole grains, vegetables, and broth-based soups this year. 

Focus On Family And Friends

Yes, Thanksgiving revolves around food, but it also is a time to be thankful for the relationships between family and friends. The main event of the day should be socializing with friends and family. Spend quality time with them because you may not see some of them again for a while.

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Thanksgiving Day is not the healthiest day of the year, not by a long shot. It is a day of indulgence, a time for loose-fitting clothing that allows the stomach to expand. Just because the Thanksgiving meal is not healthy, that doesn’t mean you can’t establish little tricks to make it slightly healthier. Not only will these tips keep you from entering an uncomfortable food coma, but they will also keep you from becoming one with the couch all night. 

A lot of people usually pack on at least one pound during the holidays. Statistically, that weight tends to stay on the body and accumulates as the years go by. Thanksgiving doesn’t have to sabotage your weight, nor does it have to make you feel like a slob. With a little knowhow, you can build a healthier meal for yourself this year, and for years to come. 

Start With Soup

Now, soup isn’t always at every Thanksgiving table, but you can change that by making a pot. That can be your contribution to the big meal, if you are not already covering other aspects of the meal. When you go to get food, pour yourself a large bowl of soup, which should be made from seasonal vegetables. A simple butternut squash soup, potato and leek soup, or even a broccoli and carrot soup with thyme. By starting the meal with soup, you will slow down while eating and may even reduce the amount of calories you consume throughout the meal. 

Go Crazy With The Veggies

This is a rule that everyone should live by: fill up at least 50% of your plate with non-starchy vegetables. Mashed potatoes and candied yams do not count, as they are loaded with butter, sugar, dairy, and other ingredients. Brussels sprouts, green beans, carrots, roasted bell peppers, or even a green salad count toward that 50%. Dietitians recommend sticking with smaller portions of starchy vegetables, such as potatoes, corn, winter squash, and green peas to reduce caloric intake. 

Scoop Sides Sparingly

The majority of calories actually come from the side dishes, as they contain the most carbohydrates and unhealthy fats. We are talking about Mac n’ cheese, dinner rolls, stuffing, mashed potatoes, cranberry sauce, candied yams, and green bean casserole. If you take a serving of these sides, it should be no larger than half of a baseball. Also, you don’t need a dinner roll. We all know what bread tastes like!

Fill Up On Skinless Turkey Breast

Compared to most other classic Thanksgiving dishes, the turkey itself is relatively low in calories. That is especially true if you stick to skinless white meat, such as the turkey breast. Nutritionists generally recommend three ounces of protein (about the size of a deck of cards), but they say it’s acceptable to eat a little more than that on Thanksgiving. You definitely do not need five times that serving amount on your plate, as that is not an appropriate portion size, which you have to keep in mind if you want to be healthier this year. 

Practice Portion Control With Your Dessert

It is difficult to adhere to correct portion sizes when presented with a giant buffet of delicious foods you only eat once per year. Yes, you should watch your dessert portions, but keep portions in check for the entirety of the meal as well. In regards to dessert, most nine-inch pies are designed to be cut into eight slices. Most people cut six slices, and those portions are way too large. Limit the variety of desserts you eat, if the dessert table is your weakness. Stick to one slice of your favorite dessert and don’t add additional calorically-dense, sugary items like ice cream or whipped cream to your dessert. 

Lastly, you should enjoy the Thanksgiving meal with the people you love. Savor the bites you take and don’t waste your calories on foods that you find “just ok.” Eat foods that you cannot get any other time of year, such as homemade cranberry sauce, specialty sides, and pumpkin pie. Skip the mashed potatoes, chips, and rolls because you can get those any time you want.

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A traditional Thanksgiving dinner isn’t the epitome of health. In fact, it is the antithesis of health, and gorging oneself into a food coma is the ultimate goal. The giant spread usually consists of holiday pies and carb-centric sides that are loaded with sugar and fat. But if you want to lighten up the menu this year, we have some great Thanksgiving side dishes that will do the trick. 

It can be scary to divert from the familiar, but sometimes you need to jump into the deep end. You can search for new twists on green bean and sweet potato dishes, for example, and invite new flavors to the party. Feature seasonal produce items like Brussels sprouts or replace potatoes with celeriac, another seasonal produce item. One of the primary things that we encourage you to do is add more greens and refreshing dishes to your Thanksgiving spread. Not only does this increase your vegetable intake, but it also nourishes the body and makes the digestive system happier.

Ahead, you’ll find seven easy and healthy recipes that will go great with your Thanksgiving feast. Not only are they scrumptious, but they are a lot lighter than the traditional sides that accompany the big meal. They include more vegetables, some of which are seasonal, and aim to help you feel lighter on the day. 

Pomegranate, Avocado, & Citrus Brussels Sprouts Salad

Brussels sprouts make a great canvas for the color and flavor of fresh pomegranate arils, creamy avocado, and citrus dressing.

Click here to make the recipe. 

Orange Maple-Glazed Brussels Sprouts

Ready in just 30 minutes, these orange maple-glazed Brussels sprouts are the perfect fall-inspired side dish for. It’s like vegetable candy! It will be an absolute treat at your Thanksgiving table.

Click here to make the recipe. 

Vegan Scalloped Potatoes

Soft, tender, and smothered in a garlicky, creamy sauce, these vegan scalloped potatoes are the perfect sophisticated holiday side dish. These are incredibly creamy, garlicky, and sensationally delicious, especially when made from scratch. Yes, from scratch!

Click here to make the recipe. 

Rainbow Roasted Carrots

Are you ready to taste the rainbow? Far from Skittles, these herbaceous, roasted rainbow carrots are the perfect Thanksgiving side.

Click here to make the recipe.

Herb Roasted Acorn Squash

We don’t want to sound overconfident, but this is a near perfect recipe. Roasted to perfection, you just can’t get enough of this squash.

Click here to make the recipe. 

Mashed Rutabaga With Chives

Could this side dish be the new favorite menu item at your holiday feast? Mashed rutabaga is a peppery, fluffy, and low-carb treat!

Click here to make the recipe.

Roasted Peaches

Get ready for one of the best vegan treats you can have during summer. Roasted peaches celebrate the fruit in its natural state!

Click here to make the recipe.

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Have you ever been in bed attempting to go to sleep, but you just end up staring at the ceiling at two in the morning? That’s not uncommon for people with insomnia. Although sleeping pills and other downers may help you sleep, they are not long-term solutions, nor are they the safest for your health. 

A recent, large analysis suggests that people with sleep troubles may soon be able to sleep with ease. There are certain forms of exercise that may rival medication and therapy when it comes to improving sleep. The researchers stated that gentle, intentional movement, such as Tai Chi, yoga, or even a brisk walk, can boost sleep time and help you fall asleep more easily. There was even one practice that emerged as a standout, offering benefits that may last years. 

The Standout Sleep Helpers

Researchers looked at over 20 clinical trials that tested different exercise programs, including yoga, Tai Chi, walking, jogging, and strength training. They compared those exercises to standard care and lifestyle changes. In their analysis, they found that several forms of exercise delivered several benefits, especially jogging or walking, yoga, and Tai Chi. In fact, yoga was associated with two extra hours of total sleep time. It also improved sleep efficiency by nearly 15% and reduced the time it took to fall asleep by 30 minutes. 

Walking or jogging were more beneficial for reducing overall insomnia severity, as they lowered insomnia score by nearly 10 points. That is enough to make a significant difference in daytime energy, concentration, and mood. 

Tai Chi turned out to be the most beneficial exercise for sleep. If you do not know, Tai Chi is a slow, Chinese martial art that combines deep breathing, graceful movements, and a meditative state of mind. Tai Chi was able to improve every sleep outcome measured in the analysis, from duration to overall quality. It was able to add over 50 minutes of sleep per night, shortened sleep latency by nearly 25 minutes, and kept people from waking up as frequently. What’s more impressive is that the benefits persisted two years after starting the practice. 

The Science Behind It All

• Tai Chi: It helps relax muscles while activating the parasympathetic (the rest and digest) nervous system. That works to lower the physiological hyperarousal that is common in people with insomnia. In the long-term, Tai Chi may help reduce inflammation, support healthy circadian rhythms, and boost brain-derived neurotrophic factor. 
• Yoga: It works to enhance body awareness, mindfulness, and breath control, all of which work to reduce anxiety and calm an overactive brain. Additionally, yoga may help improve flexibility and be quite restorative. 
• Walking or jogging: Both of these exercises help increase energy expenditure, which can lower stress hormones like cortisol and enhance melatonin production. Both of those translate to deeper stages of sleep and reduce the amount of time it takes to fall asleep. 

How To Optimize Your Sleep

If you currently struggle with insomnia, you do not have to completely overhaul your fitness routine. According to the study, the type of exercise matters more than the amount of exercising you do if you want to improve sleep. If you tend to wake up frequently throughout the night, yoga and Tai Chi may be more beneficial. If you struggle with daytime fatigue, jogging or walking are better options. Finally, if you’re striving for both short- and long-term sleep benefits, consider practicing Tai Chi.

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For millions of Americans, Thanksgiving Day is a whirlwind of a day. It involves a lot of cooking time, a marathon of eating, and time spent with loved ones. Maybe you turn on the Macy’s parade or watch some football games before you pile on the calories. However you celebrate this holiday, one thing is for certain: about 70% of the American population feels stressed about the holiday’s arrival. 

Thanksgiving can induce stress for a variety of reasons. If you are in charge of cooking the meal, you have a lot of prep work today for the arrival of your guests. That can be quite stressful, but it’s also possible to feel anxiety or strong emotions about going to Thanksgiving dinner at a relative’s house. Maybe you had to take two flights and an Uber in peak holiday travel to make it. Perhaps you just have anxiety about aunts and uncles asking about your employment. Whatever the case, there are many things that can induce stress over this feast of a holiday. Fortunately, there are also strategies that can help you manage stress, and we detail them below.

Consume To Enjoy And Don’t Eat Your Feelings

The Thanksgiving spread is full of calorically dense, rich entrees, sides, and desserts. We are not here to dissuade a generally healthy person from an extra spoonful of gravy or an additional slice of pie. Are you enjoying an extra serving just to do so, or is a fully loaded second plate your way of coping with feelings of stress or anxiety? Overeating and over-drinking are unhealthy coping mechanisms that are all too common around the holidays. Consume festive food with people out of merriment, not to bury negative feelings. 

Set Boundaries

If you want to avoid stress and anxiety around Thanksgiving, or any holiday celebration with family, make sure to set boundaries regarding certain discussion topics. For whatever reason, there is always one family member that likes to stir the pot. Perhaps they bring up who they voted for or what their foreign policy opinions are. There will likely be a lot of election anxiety, as a result of the aftermath, and opinions are stronger than ever. Set a boundary by sending a loving email requesting that everyone leave their political opinions at the door for Thanksgiving. Request that you do not want to talk about any religious, socioeconomic, or other issues that are touchy subjects. Keep the conversation light-hearted and loving to keep stress levels down.

Embrace Gratitude

There is great power in gratitude. Being thankful for things that are good in life, even the smallest things, can lead to mental health improvements. According to one analysis of 70 studies, there is an association between higher levels of gratitude and lower levels of depression. The same report found that reaffirming gratitude for 15 minutes per day, five times per week, can enhance mental awareness. A separate meta-analysis of 64 randomized trials found that participants who underwent gratitude interventions experienced fewer symptoms of anxiety and depression. Try your best to express gratitude on a day that represents being thankful. If you do not wish to speak your feelings of gratitude out loud with family, consider writing in a gratitude journal and reflect on it around Christmas or the New Year. 

Be Mindful Of Your Triggers

There are certain people and situations that just seem to push your buttons like no other. This is especially true during the holiday season. As you enter Thanksgiving, be mindful of this and recognize your potential triggers before you encounter them. That way, you can practice coping skills and prepare how you will react to those triggers. You can reframe your thoughts, employ progressive muscle relaxation, or use breathing techniques to help reduce anxiety and stress. A few common triggers are:

• Excessive crowds in shopping centers and grocery stores
• Travel issues, including flight delays and accommodation struggles
• Issues that come about when you host Thanksgiving
• Interactions and disagreements with certain family members

Exercise

Fatigue and laziness often accompany Thanksgiving stress and anxiety. Stave off your lethargy by incorporating or increasing exercise into the days leading up to the big feast. You are not trying to burn extra calories so that you can eat more; rather, the goal of exercising is to promote mental wellness. Exercise helps to trigger a brain-body response through the healthy release of dopamine. When you exercise outdoors, that dopamine release is combined with an increase in serotonin, a feel-good neurotransmitter that may help reduce anxiety and stress.

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If you associate fall with root vegetables, you are already ahead of the curve. Parsnips, butternut squash, yams, rutabaga, turnips, acorn squash, and more are common to use during the fall. You can incorporate these ingredients into roasted vegetable medleys, stews, soups, and so much more. Although “hearty” and “comforting” tend to be adjectives associated with fall meals, you can change the narrative while still utilizing seasonal ingredients. 

In this article, you will find recipes that call for roasted fall produce and we didn’t forget to include a couple soups. After all, what is fall without a soul-warming soup or stew? This article also aims to showcase some more refreshing fall recipes that don’t weigh you down. Whether you want perfectly spiced snack, filling side dish, or energizing breakfast, we have you covered. If you like some of the recipes in this article and post them to your socials, make sure to tag us! We love seeing our Dherbs family make the recipes we publish!

Pear Ginger Smoothie

Enhance your fall with this perfectly balanced pear ginger smoothie. It’s the perfect combination of sweet, spicy, and aromatic. You won’t want to stop drinking it!

Click here to make the smoothie.

Spiced Fall Fig Smoothie

This spiced fall fig smoothie embraces some classic seasonal spices, but don’t let the sweet, almost milkshake-like flavor fool you; it’s brimming with nutrients!

Click here to make the smoothie.

Roasted Kabocha Squash Seeds

Is this your new favorite snack? It could be if you are willing to be a little experimental. While these are not cleanse-approved, the kabocha squash seeds fill you up and satisfy salty cravings.

Click here to make the snack. 

Pumpkin Spice Date Energy Balls

Have you been on the lookout for a healthy pumpkin spice treat? Well, you found it in these raw vegan date energy balls. 

Click here to make the snack. 

Roasted Chickpea Fall Salad

A delicious creation that is crispy and hearty! Made with kale, roasted chickpeas, pomegranate arils and more, this fall salad is to die for. 

Click here to make the salad. 

Fall Harvest Salad

A deliciously filling fall harvest salad contains golden beets, sweet potatoes, and uses a hearty base of mixed greens and quinoa. You will not be hungry after eating a bowl of this salad. 

Click here to make the salad. 

Fall Vegetable Soup

This vegan fall vegetable soup brings together unsung earthy root vegetables like rutabaga, parsnip, carrots, and butternut squash. Your fall season would not be complete without this soup!

Click here to make the soup. 

Vegan Pumpkin Pie Pudding

Fortunately for you, this pumpkin pie pudding is a healthy, guilt-free dessert that you’ll be enjoying throughout autumn. It is a wonderful vegan creation that contains nutritionally-dense ingredients, including raw cashews, pumpkin puree, pure maple syrup, and pumpkin pie spice.

Click here to make the pudding.

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Making your own face serum is fun and simple, not to mention beneficial for your skin. A face serum can add moisture and high concentrations of nutrients for your skin. Basically, a serum is a thin-viscosity topical product that will penetrate the skin’s surface more effectively. Due to the higher concentration of active ingredients, it may take a shorter amount of time to see visible results. 

Wondering why you cannot just use a moisturizer or face cream in place of a serum? First and foremost, there is no rule saying that you have to use a serum. A serum just happens to be lighter and delivers more active ingredients to the skin quickly, after you’ve cleansed the skin. You also have to seal the serum in with a moisturizer or face cream. Think of a serum like a secret weapon for your facial skin, especially if you want to target dullness, fine lines, or acne. 

How To Select A Carrier Oil

There are a few things to consider when choosing a carrier oil. Some of the best options are grapeseed oil, jojoba oil, rose hip oil, sweet almond oil, and tamanu oil. The reason that those are great is because they do not clog pores and enhance moisture in the skin. We will detail a few benefits of each of those oils below:

• Grapeseed oil: Great for all skin types, but it is most beneficial for oily skin because it helps reduce the risk of breakouts. 
• Jojoba oil: This oil helps support the skin’s pH balance and is very lightweight. Its molecular structure is similar to sebum, the oil that the skin naturally produces, making it great for all skin types. 
• Rose hip oil: With a subtle aroma, rose hip oil is great for tissue regeneration and dull or aging skin. You can combine it with other carrier oils at a 10-20% ratio, and it can be used on all skin types, especially mature skin.
• Sweet almond oil: Soothing, nourishing, and offering a light aroma, sweet almond oil helps create an even skin tone with its light texture. It is greatly beneficial for dry skin. 
• Tamanu oil: Known for its wound-healing properties, tamanu oil helps form new tissue because of the rich antioxidant content. It also works to reduce the appearance of acne scars and is commonly used for oily or acne-prone skin.

How To Select The Right Essential Oils

Essential oils can be tricky, especially if you have sensitive skin. Beauty experts agree that frankincense, blue tansy, and lavender essential oil are great for any skin type. All of those oils will work beautifully in your DIY face serum. Should you want to choose others or select a combination of them, consider the following when selecting the oils:

• Sensitive skin: Frankincense, rose, helichrysum, and copaiba oils are great for those with sensitive skin.
• Mature skin: Ylang ylang, helichrysum, sandalwood, and rose oils are excellent choices. 
• Dry skin: For those with dry skin, royal Hawaiian sandalwood, myrrh, jasmine, clary sage, and cedarwood oils are the top picks. 
• Oily skin: Many essential oils benefit oily skin, but the best ones are lemon, grapefruit, ylang ylang, cypress, tea tree, and geranium essential oils.

You may want to mix and match different oils for your skin type. You can also select many other essential oils that are quite refreshing. Just keep in mind that citrus oils may cause photosensitivity when out in the sun. Should you want to use citrus essential oils, apply them at night or when you are not going to be in the sun. 

Before you make the serum, figure out which carrier oils and essential oils work best for your skin type. Once you figure that out, you are all set!

DIY Face Serum

Ingredients:

• 2 ounces carrier oil of choice
• 15-20 drops essential oils for each ounce in the bottle

Instructions:

• After selecting your carrier oil, pour it into a small dropper bottle and then add the essential oils. Ideally, only use two essential oils in this glow serum. 
• Screw on the dropper lid and shake until fully mixed. 
• When ready, use five to eight drops on your face and massage gently.

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The autumn harvest brings an array of root vegetables for comforting, hardy recipes that warm the soul. You’ll also see numerous fruits that you don’t typically see any other time of year. We don’t know about you, but fruit that is in season for a limited time is very exciting. Not only do these fruits exhibit impressive nutritional profiles, but they also taste great and are quite versatile. 

A 2020 study found that vegetarians who ate a diverse mix of fruits and vegetables had a lower risk of stroke than non-vegetarians who ate meat. An additional study from 2021 also gives people a reason to eat more fruits and vegetables. In this study, participants who ate the recommended five servings of fruits and vegetables per day experienced a lower risk of death than those who ate fewer servings. Additionally health experts encourage people to eat seasonal produce items because they are at peak freshness and nutritional value. Choosing seasonal produce will also help reduce your carbon footprint, as fresh and local items don’t need to be transported long distances. We are talking about farm to table!

For more inspiration and information about seasonal produce items, visit your local farmer’s market and talk with the farmers. They are very knowledgeable about the flavor profiles and how to use/cook with the various produce items. To buy you some time until that happens, we’ve outlined the top seven fall fruits below. 

Kumquats

Don’t know what kumquats are? They are about the size of grapes, but they are citrus fruits and happen to be one of the best sources of fiber and vitamin C. Although they are technically winter fruits, they often show up in mid to late fall. In some areas, such as the Southern United States, they are available year round because of the warmer climates. Kumquats are the only citrus fruit that you can eat with the peel, which contains even more antioxidants than the fruit’s flesh. 

Quinces

A lesser known fall fruit, the quince is probably not in your regular fruit rotation. It resembles a lumpy, slightly larger pear, exhibiting a bright green skin. Quince is naturally rich in vitamin C, potassium, copper, fiber, and antioxidants, including rutin and caffeoylquinic acid. Most people boil quince to enjoy it, as that is the best way to enjoy the best flavor. Quarter the fruit, remove the core and seeds, and boil for about 40 minutes. You can add the flesh to juices, tarts, sweet treats, and purees. 

Pears

We are going from the quince, a fruit that somewhat resembles a pear, to the actual pear fruit. From Anjous and Bartletts to Forelle and Seckels varieties, pears are a hydrophilic food, meaning they fill you up quickly and love water. Pears contain the complex carbohydrate known as pectin, which acts as a detox agent, immune system stimulant, and gastrointestinal tract regulator. According to several studies, eating pears on a regular basis may help reduce bad cholesterol levels and regulate the body’s absorption of sugar. 

Cranberries

You cannot have an article that details the best fall fruits and leave cranberries off the list. Fresh cranberries are only available for a limited time, typically from mid to late fall. Harvested in places like the Northeast United States, cranberries are valuable sources of plant compounds like benzoic acid, anthocyanins, quercetin, vitamin C, and epicatechins. Cranberries go great in sauces, pies, scones, muffins, salads, smoothies, and desserts. A 2022 study found that participants who took a cranberry supplement (the equivalent of one cup of cranberries) daily for 12 weeks improved memory and lowered LDL (bad) cholesterol. 

Apples

Apples are the quintessential fall fruit, and one of the best fall outings is to go apple picking at an orchard. Available in many varieties, apples are excellent sources of fiber, vitamin C, and polyphenols, which are beneficial plant compounds that exist in plant-based foods. Polyphenols may help to reduce the risk of heart disease and type 2 diabetes, according to several research studies. Flavonoids, which are also present in apples, may help reduce the risk of Alzheimer’s disease and general cognitive decline. 

Grapes

Although grapes are available year round, they boast their best flavor during fall. Enjoy varieties like champagne, concords, holiday seedless, and many others. Grapes don’t seem to get a lot of attention when it comes to nutrition, but they are excellent sources of vitamin C, vitamin K, and antioxidants like resveratrol, an anti-inflammatory compound that keeps your skin looking young. Grapes also contain anthocyanin, another antioxidant that has ties to longevity. 

Passion Fruit

Passion fruits are available in the early- or mid-fall months, and they grow in climates that are always warm. The actual fruit is quite gelatinous, with black seeds that are also edible. The taste is a bit sour, but riper passion fruits tend to be on the sweeter and highly fragrant side. You can incorporate passion fruit into acai bowls, smoothies, and juices. They are naturally rich in vitamin A, vitamin C, beta-cryptoxanthin, carotenoids, and other polyphenols.

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The average person spends approximately one-third of their life sleeping. Assuming you live to 70 years old, that’s about 23 years of sleeping, so it is important, to say the least. During sleep, the body has a chance to health and rejuvenate. Without proper rest, you will likely not feel your best, which can also trigger you to make unhealthy decisions, from the food you eat to lack of exercise. 

If you cannot sleep or experience difficulty falling asleep on a regular basis, you may require some natural sleep aids. Tens of millions of people experience difficulty focusing due to lack of sleep. In fact, the National Highway Traffic Safety Administration reported that millions of people nod off while driving. 

Fortunately, you do not have to let sleep get the better of you any longer. You can make some simple lifestyle changes, such as using natural sleep aid options that help you feel more refreshed. Additionally, being in sync with the body’s natural sleep-wake cycle, the circadian rhythm, can also help improve overall sleep. In addition to experimenting with the following sleep aids, consider establishing a consistent bedtime routine, avoiding caffeine too late in the day, and getting away from screens too close to bedtime. 

Magnesium

Studies confirm that people who are deficient in magnesium have more difficulty falling and staying asleep. Alternatively, people with higher magnesium levels tend to experience deeper sleep. That is especially true when sufficient magnesium intake is coupled with calcium intake, as calcium optimizes magnesium absorption. If you need help getting more magnesium in your diet, consider the following food ideas and combinations:

• Banana with almonds 
• Steel cut oats with dark cherries
• Kefir with turmeric and cinnamon
• Chamomile, passion flower, and valerian tea
• Avocados
• Crackers with almond butter
• Pumpkin seeds
• Dark chocolate

Valerian Root

According to research, valerian root exhibits relaxing and sedative effects. Typically, it is used in combination with chamomile, especially in relaxing tea blends. Valerian works to increase the amount of gamma aminobutyric acid (GABA), which helps calm nerve cells in the brain. The Dherbs Nerve Formula contains valerian root for that exact reason, as it helps calm the nervous system. GABA also works to block Brian signals that cause anxiety.

St. John’s Wort

Depression is one of the most common conditions that can cause lack of sleep. Studies suggest that St. John’s wort, which contains adhyperforin and hyperforin, may drive mood and work as powerful as antidepressants. The National Sleep Foundation reported that insomnia is also common among depressed people. People who have insomnia are also at a higher risk for developing depression. Research shows that using St. John’s wort to treat depression may lead to more restful sleep.

Lavender

Well-known for its calming properties, lavender essential oil may help reduce anxiety and improve sleep quality. A randomized controlled trial aimed to compare the effects of lavender and sleep hygiene practices versus sleep hygiene alone on sleep quality. Study authors separate the 79 college student participants with sleep troubles into two groups. Both of the groups practiced strong sleep hygiene and one of the groups wore an inhalation chest patch with lavender. The study took place over five days, with a two-week follow-up. The group with the lavender chest patch improved sleep quality. 

Chamomile

Similar to lavender, chamomile is also known for its calming effects. Drinking chamomile tea or taking it as a supplement can help you relax and fall asleep more easily. A 2015 study involved 80 Taiwanese postnatal women with poor sleep quality. The researchers split them into two groups, one of which drank chamomile tea for two weeks, while the other was a control group. The chamomile group demonstrated significantly lower scores of physical-symptoms-related sleep inefficiency. Researchers noted that the chamomile group, while the effects were positive, were only limited to the immediate term. 

Passion Flower

Not only does anxiety affect how you sleep, but it also affects the brain’s ability to turn off. Passion flower provides a calming effect that may help an anxious person’s circle of thought. Clinical trials confirm that passion flower can reduce anxiety as effectively as benzodiazepine oxazepam, a commonly prescribed anxiety medication. A four-week, double-blind study of people with general anxiety disorder compared passion flower to that drug. Although oxazepam worked a little faster, passion flower was equally as effective. That confirms that passion flower is a powerful anti-anxiety aid that may in turn benefit sleep. 

Essential Oils

There are many essential oils that help calm the mind and body, and most of them do not cause adverse reactions. One study on cancer patients, a common group with sleep issues, aimed to understand if aromatherapy using essential oils could help them achieve better sleep. Each patient received aroma sticks over a 13-week period. Of the participants, 94% reported using the aroma sticks, while 92% reported that they would continue to use them. Of the essential oils, bergamot, frankincense, lavender, mandarin, and sandalwood essential oils proved most effective for aiding sleep.

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