Your Fall Prescription – Nurture Yourself

Fall is here. Along with the pumpkin carving, hay rides and butternut squash come the colds, the flu, those pesky little bacterial and viral infections that knock us down. Our family spent the day yesterday at a Harvest Festival — slides galore, hayride, apple cider, kettle corn, and a corn maze. And, then last night, Kate complained for the first time in many months of a scratchy throat. She ended up crawling in bed with us in the middle of the night not able to sleep. So, I thought it would be good for me and for you to review our immune system boosters and make extra sure we are all taking care of ourselves and our family during this season.

Every Fall, we should take an inventory of our health habits and do things to boost our immune system which sometimes needs a little extra help. Here are a few tools to do just that :

(1) Immunity Boosters (Of course, be sure to check with your own physician or naturopath before taking any of the below suggestions.):

  • Greens and lots of them. Have you tried juicing yet? Greens are loaded with chlorophyll and eating lots of greens and juicing them is like “bathing our inner organs with sunshine.” No joke.
  • Drink lots of water with lemon. (Detox and hydrate)
  • Multi-vitamin supplement
  • Probiotics – by pill form with live strains (such as Jarro), yogurt, Kombucha
  • 1 Tbsp. of omega 3 oil supplement each day. (Because Fall is so drying, the moisture will nurture your internal organs).
  • 1 Tbsp. of Royal Jelly each day. Secreted from the heads of worker bees and fed for 3-4 days to bee larvae, it is also known as the “milk of the bees.” Royal Jelly has an extraordinarily high concentration of vitamins B5, B6 and amino acides believed to be a potent antioxident and rejuvenating for tissue growth, muscle and cell regernation.
  • ginger – natural anti-inflammatory which is great for Fall when you are not feeling very well. Use in foods, throw into your green juice or smoothie.
  • garlic – use in foods, throw into your green juice, use the garlic oil for ear ailments.
  • elderberry – antioxident and immune booster. Try this elderberry syrup and keep it on hand through the winter.

(2) Vata Season Tea and Ayuveda techniques. Here is a cheat sheet complete with a Fall Tea for soothing and nurturing you through the Fall.

Fall is dry and cool. That is why it is super important to make sure you are nurturing your physical body this season. Eat lots of warm foods — soups, stews, roasted pots full of veggies, meat if you are not vegetarian. Get out and move with the winds — exercise is really important. So, keep moving but stay grounded with warm and nurturing foods. Also, use an oil on your skin. Find an organic sesame oil and use it all over your skin before you shower. You skin is the largest organ of your body, so make sure you protect it from the dryness of the season. Your bones may feel more crackly, achy. This is natural but you want to make sure you are taking in enough fats to moisturize your internal organs, muscles and ligaments. See the cod liver oil — omega 3 supplement above, for an example of a way to receive oil internally. Use an extra virgin olive oil, flax seed oil, hemp oil in foods. If you eat salads in the Fall (salads are very dry, light, and cooling; therefore, vata aggravating), combine it with a soup or something warming and make sure to use an oil with the salad.

(3) Recipe to try :

Roasted Ayurvedic Vegetables for Fall

1 red bell pepper, cut
1 whole butternut squash, halved, peeled, seeded and cut into cubes
2 zucchini, cut
1 fennel bulb, cut and steamed for 10 minutes
2 parsnips, peeled and cut
2 tbsp chopped fresh basil
1/4 cup olive oil
2 tbsp ground fenel seeds
2 tsp asafetida (find at
juice of 1 lime
fresh ground sea salt to taste
fresh ground black pepper

Preheat the oven to 350 degrees. In a deep baking dish, spread the vegetables and cover with the olive oil, sprinkle with the fennel seeds, basil, asafetida, lime juice, salt and pepper. Toss. Bake for about 45-55 minutes.

Sauce : Cilantro

Combine in a blender or processor : 2 cups cilantro; 2 pitted dates, 4 tsps fresh ginger, 3- 4 tblsp olive oil, Juice of 1 lemon, 2 tsp maple syrup, salt and pepper to taste. Pour over the veggies.

Combine the veggies with a brown rice, quinoa, or barley.


I hope this helps you through the Fall and into Winter Season. You need all of your energy for the emotional issues that come up for you these days. Take care of YOU. You are all you’ve got. And, if you take care of yourself, your kids will learn to take care of themselves too. Be that example. What an example that is and so often we forget.

Sending you pumpkin-spiced goodness and love,

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