Making A Fresh Start This Fall

By audrey zona

Is it really fall already? It seems like just yesterday we had the whole summer stretched out in front of us with long, lazy days, less of a schedule and lots of free time. But here we are, back into the swing of things with loaded calendars and new routines. Maybe this transition feels like another New Year to you, exciting and full of promise. Or maybe, the return to being scheduled (or overscheduled) is making you want to run back to the beach and bury your head in the sand. But there’s so much to love about fall! So, embrace the changes and the chaos and treat yourself gently as you jump back in and ramp back up.

If you’re finding that the faster pace of life has you feeling breathless most of the time, it’s time to take a breather. Try a simple five-minute meditation. Commit to taking 5 minutes a day, 5 days a week, for 5 weeks, just for you. Give yourself the space to pause and find your peace. Those 5 minutes will give you the reset you need to think more clearly and be more resilient. It’s a way to take your power back and go with the flow at a time when you might feel as though everything is spinning a little out of control. Concentrate on your breathing, focus and, when your mind wanders, bring it back and just be. Got another 5 minutes? Squeeze in a micro workout. Sure, you can do planks or burpees, and, of course, you can do a longer workout if you have time, but even something as simple as using a foam roller to roll out some of your tension, doing a sun salutation or a Pilates 100 can get your blood flowing. For something different and fun, head to your backyard and run some sprints. The fresh air will do you good, increase your energy and help you clear your head for whatever comes next on your busy calendar.

Speaking of energy, it’s time to look at what you’re eating. The bounty in the fall is plentiful and don’t forget, food is medicine. So, first, make sure you’re eating enough of the right kind of food at appropriate times. If you must block out time for lunch every day, do it. Feed that remarkable body of yours foods that will give you natural energy, not the artificial energy you get from caffeine and sugar.

Consider switching to matcha for your afternoon pick-me-up. It’s better for you and won’t lead to the true exhaustion of adrenal fatigue. Your adrenal glands regulate your metabolism, your immune system, your blood pressure and your stress response,

among other things, so keeping them in balance is key. Add veggies like kabocha squash to your weekly meal plan. The Kabocha Squash Muffin recipe makes that easy. And don’t forget to drink that water! Add apple slices and cinnamon sticks to your water for a drink that tastes like fall.

When do you make these meals that will keep you healthy? If you’re still working from home, consider starting dinner at lunchtime so you’ll have it ready to go between your afternoon activities. Or make a sheet pan dish on Sunday night with leftovers that can become another meal on your busiest day of the next week. Roasted veggies can be blended into a soup, roasted proteins like chicken or tofu can do double duty in a rice bowl or salad.

One last thing; get some sleep. Yes, it can be difficult with so much going on. But restoration and repair work goes on in your body when you sleep so it’s important to put those screens down, darken your room, release your worries of the day and go to sleep. Before you shut off your light, empty your mind by making a to-do list for the next day because once it’s on paper, you don’t have to keep it in your head anymore! Then, congratulate yourself on a job well done. Treat yourself with kindness and find gratitude for the busyness. Your life is beautiful, and you are too.

Audrey Zona is an integrative health and weight loss coach. The founder of Zo Healthy, Audrey’s calling to step into this work stemmed from “having been there” with her own struggles. An Institute for The Psychology of Eating certified coach and one of three nationwide Prolon® coaches, Audrey has been the go-to expert for hundreds of women who’ve gone through her programs. For more information, visit livezohealthy.com.

Ingredients: 2/3 cup powdered peanut butter 1 cup cooked and mashed kabocha squash 1 mashed banana 2/3 cup almond milk 1 cup almond flour 1/8 cup coconut flour 1 Tbsp coconut oil 2 eggs 1 Tbsp baking powder 3 Tbsp dark chocolate chips of choice (I prefer Lilly’s)

Directions: Mix all of the above ingredients and pour into a greased loaf pan or muffin tin. Bake in the oven for 1 hour at 350 degrees Fahrenheit. Enjoy!

The Valley Health Auxiliary held their annual golf outing at Ridgewood Country Club. For more information, visit www.valleyhealth.com.

The Valley Auxiliary Golf Committee

Tim Murphy, Peter Stassi, Ed Geerlof Dr. Frank Manginello, Tom Rakowski, Peter Marron Altin Batska, David Choe

John Capazzi, Pat Avallone Valerie Santanasto, Brian Timberlake Michael Halbert, John Campbell

Marc Graham, Peter Hamburger

Dominic and Vincent LoPiccolo Tom Cullinane, Rob Sheehan

Josh Zwick, Matthew Cunningham Chris DiLorenzo, Keith Ramsden, Ken Annitti, Matt DiLorenzo

Bill and Eileen Schwitter Ryan Jones, Dan Pucci Rich DeLuca, Bill Klutkowski David Bohan, Bruce Mactas, Dave Ludwig, Denis Salamone