Welcome to our Newsletter

As the crisp air of autumn settles in, it’s a perfect time to reconnect with your body and embrace holistic living. This season, focus on nourishing yourself from the inside out with mindful and intuitive eating practices and take delight in gluten free foods that are perfect for fall.

 

**Mindful & Intuitive Eating:**  

Autumn brings a variety of comforting, nutrient-dense foods like butternut squash, sweet potatoes, apples and of course pumpkins!  Take time to savor and appreciate each bite while paying attention to your body’s hunger cues. Choose foods that not only fuel your body but also bring you joy! Intuitive eating is all about trusting your body and honoring what it needs without restriction or guilt.

 

**Gluten-Free Living:**  

For those embracing a gluten-free lifestyle, fall is filled with many recipes and foods that can be made or bought gluten free. Always be mindful of ingredients, and explore creative ways to bring more variety and flavor to your meals. Pinterest is chock full of delicious recipes for apple and pumpkin baked goods and hearty soups perfect for the fall season.  The recipe for my homemade pumpkin bread is below!

 

**Holistic Nutrition:**  

As we transition into cooler months, focus on whole, warming foods that support digestion and immunity. Seasonal spices like cinnamon, nutmeg, and cardamom enhance the flavor and offer multiple health benefits. Cinnamon helps fight free radicals, support heart and oral health, and reduce blood pressure. Cardamom potentially assists in managing high blood sugar, hypertension, and reducing cholesterol. Nutmeg suppots blood sugar control, possible heart health support, and has multiple anti oxidants.

 

Remember, this season is about balance—nurture your mind and body, and enjoy the beauty of autumn! 🍂

Pumpkin Bread *see substitutions below*

Ingredients

3 c all purpose flour

2 c sugar

2 tsp. Baking soda

1 tsp. Ground cloves

1 tsp. Cinnamon

1 tsp. Ground nutmeg

1 tsp. Salt

½ tsp. Baking powder

1 16 oz. can pumpkin

⅔ c. canola oil 

3 eggs slightly beaten

 

Instructions

 

• Heat oven to 350 degrees

• Grease 2 loafpans

• Mix dry ingredients

• In a separate bowl, mix liquid ingredients

• Combine dry and liquid ingredients and mix until blended

• Divide and pour batter into loaf pans

• Bake 50-60 min or until center is firm

• Enjoy!!!!!!!

 

*Gluten-free flour can be substituted for regular flour in a 1:1 ratio 

*Applesauce can be substituted for canola oil