Keep That Warm Summer Glow Twelve Months a Year

It’s August—such a bittersweet time for those of us who treasure summer. We’d love to wave a wand to extend its magic into the fall.

Indeed, many of my friends feel that the transition to September is too sudden, in essence happening at the flip of a switch. In days, life goes from relaxed to frenzied. Leisurely al fresco meals become gulps between carpools, and evening “power walks” become rushed 5:30 am workouts.

In short, my friends worry that the feeling of well-being that comes from eating an abundant supply of summer fruits and vegetables, exercising till the sun sets, and (hopefully) taking a vacation will quickly slip away.

I’ve been there—and based on personal experience, I want to give you some good news. It is no exaggeration to say that this summer feeling can last all year long. Indeed, it’s important to maintain all the healthy habits that come naturally right now. A balanced diet and regular exercise, in particular, help keep our hearts in shape and stave off other serious illnesses.

So what can you do to keep up an optimal lifestyle as fall rolls around? Here are some tips that you’ll enjoy following.

Celebrate what makes fall special: September is still filled with warm days to savor—and local farmers markets are still open and bustling. Stroll through them for new treasures—such as pumpkin, brussel sprouts, grapes, and cranberries. These are terrific sources of vitamins, minerals, disease-fighting antioxidants, fiber, and more.

Move, move, move with the panorama of changing leaves as your backdrop: Go kayaking, biking or jogging—at home, in the woods or in the mountains. Take your children to the local farm, pick apples and select a pumpkin or two. Sign up for the 5K races or walks for charity that are abundant this time of year. Share the experience with a friend for some “social time”. Or rake the leaves as they pile up, benefiting from additional exercise. Whatever you do, try to reach the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion’s recommendation of 150 minutes (or more) of heart-pumping exercise every week.

Enjoy fall festivals and fairs: I’m looking forward to Ashland Day on September 21 and the Holliston Historical Society’s Country Harvest Fair on September 22, among others. One of my favorite activities is a trip to the Big E, a giant fair in West Springfield. It’s scheduled this year from September 13-29; plan to spend several hours if you go.

Eat well: With cider donuts, pumpkin muffins, and pumpkin or apple pies all tempting you, this one is hard—but doable! Choose whole foods such as apples without accompanying “saboteurs” like sugar and fat. Carry delicious, healthier recipes for treats like a Pumpkin Spice Shake or Nutty Apple Cinnamon Protein Smoothie wherever you think you’ll be tempted to stray, and sip liberally from your thermos. I’ve added these recipes to the end of this blog.

Tailor your plan to your unique needs: Each one of us has a unique body chemistry, temperament and lifestyle that causes us to react to foods and exercises differently. The same spices, for example, may be warming for one person and cooling for another. As you transition from summer to fall, being conscious of this will help you develop a holistic plan for feeling your best; this is where registered dietitians can help.

Remember that you’re worth it! Somehow, it’s easier to justify ignoring our needs in the fall with all the demands that work and family bring. But taking care of yourself means you’ll have more time, energy and “clarity” to give to your loved ones and your colleagues. Visit a spa, get a massage or indulge in coffee with a friend. Even “small steps” will help you keep that warm summer glow twelve months a year.

PUMPKIN SPICE SHAKE RECIPE

Serves: 1

INGREDIENTS

• 2 scoops of vanilla protein powder
• 1 scoop of fiber powder
• 3/4 cup unsweetened milk (e.g., coconut, rice, almond, dairy-based)
• 1/4 cup pumpkin puree
• 1 TBSP pecans
• Pumpkin pie spice, to taste
• 6-8 ice cubes

INSTRUCTIONS

• Place all ingredients in a blender and blend to combine.
• Add ice cubes if smoothie is not cold or thick enough.
• Enjoy immediately.

NUTTY APPLE CINNAMON PROTEIN SMOOTHIE

Serves: 1

INGREDIENTS

• 2 scoops of vanilla protein powder
• 1 scoop of fiber powder
• 1 cup unsweetened milk (e.g., coconut, rice, almond, dairy-based)
• 1/2 sour green apple, sliced
• Ground cinnamon, to taste
• 1 TBSP raw pecans; or slivered/sliced raw almonds
• 6-8 ice cubes

INSTRUCTIONS

• Place all ingredients in a blender and blend to combine.
• Add ice cubes if smoothie is not cold or thick enough.
• Enjoy immediately.