As November settles in, the air grows crisp, leaves blanket the ground, and daylight hours wane. This month encourages us to reflect, show gratitude, and prepare ourselves for the winter months ahead. In this post, we’ll indulge in a delightful fall recipe, share a simple detox tip, highlight the importance of gut health, introduce a favorite product, and suggest a workout of the week.
Let’s embrace the charm of November as we explore together!
Fall Recipe: Roasted Butternut Squash Soup
When the temperature drops, there’s nothing better than enjoying a warm bowl of soup. This roasted butternut squash soup is a seasonal favorite that marries sweetness with a hint of spice beautifully.
Ingredients:
1 large butternut squash, peeled and cubed
1 onion, chopped
2 cloves of garlic, minced
4 cups vegetable broth
1 teaspoon cumin
1/2 teaspoon nutmeg
Salt and pepper to taste
Olive oil
Instructions:
Preheat the oven to 400°F (200°C).
Coat the butternut squash and onion with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 30-35 minutes, until tender and caramelized.
In a pot, heat a splash of olive oil and sauté the garlic until fragrant.
Add the roasted vegetables, vegetable broth, cumin, and nutmeg. Bring to a simmer, cooking for an additional 10 minutes.
Blend with an immersion blender or transfer to a blender until smooth. Adjust seasoning and serve warm.
This comforting soup not only warms you up but also provides numerous nutrients. Butternut squash is high in vitamins A and C, while garlic can help strengthen your immune system.
Detox Tip: Natural Shower Steamers
If you're looking to create your own "pucks," there are numerous recipes available. However, one of the quickest shower steamers I enjoy involves bundling eucalyptus, lavender, and rosemary together, then hanging them in your shower. As the steam fills the shower, the natural fragrances will promote relaxation, offering a spa-like experience with minimal hassle!
Gut Health: Nourishing the Microbiome
Prioritizing gut health is essential, especially during the colder months when illnesses are more common. A balanced gut microbiome can enhance immunity and improve mood significantly.
Simple Steps for Gut Health:
Include Probiotics: Incorporate fermented foods like yogurt, kimchi, and sauerkraut into your diet. For example, a daily serving of yogurt (stay away from the sweetened or flavored kind) can provide about 1 billion live bacteria, which are beneficial for gut health. If you are lactose intolerant or vegan, there are great variations out there that are non-dairy as well!
Prioritize Fiber: Aim for at least 25-30 grams of fiber daily from fruits, vegetables, and whole grains. Fiber not only supports digestion but also keeps you feeling full longer, which can assist in weight management and stabilizing blood glucose.
Stay Mindful of Stress: Stress affects gut health. Consider practicing mindfulness techniques such as meditation or yoga for at least 10 minutes a day to lower your stress levels.
Hydrate: Drink enough water daily—aim for at least 8 cups. Staying hydrated is crucial for digestion, managing weight, and overall well-being.
With a healthy gut, many aspects of your well-being can improve, including energy levels and immune response.
What I am loving: Stress Complex from Silver Fern
Despite the joy of this season, it also brings extra stress! While I take this throughout the year, if you want to reduce your stress during the holidays, consider trying Silver Fern's Stress complex. It may take 6-8 weeks to show effects as it is a supplement, not a medication, and needs time to harmonize with your body.
What in it:
Saffron (Safr’ Inside™)
Safr’ Inside™ is a 100% original Persian saffron that contains the highest concentration of pure safranal. Safranal is the key to amplifying serotonin and central to Silver Fern's approach to dealing with everyday stress and worry.
Safr' Inside™ can help with:
Everyday Stress*
Sleep (2 Capsules daily)*
Elevated Cortisol*
Symptoms of PMS*
Some Menopausal Symptoms*
L-Theanine (Amino Acid)
L-Theanine is an amino acid found in green and black teas that promotes relaxation by reducing excitability in the body. L-Theanine blocks excitatory neurotransmitters, glutamine, and glutamate thereby reducing excitatory stimuli. Safr’Inside™ and L-Theanine actually supports their incredible calming properties.
L-Theanine can help with:
Promotes relaxation to cope with everyday stress*
Promotes a restful relaxed state*
Promotes a sense of relaxation to cope with stress from everyday work and fatigue*
Beneficial amino acid derived from green tea use to relax and calm*
Myo-inositol
Myo-inositol, formerly known as vitamin B8, is a sugar-like molecule that plays a role in cell signaling in the brain. Chronically high levels of cortisol can increase blood sugar, leading to insulin sensitivity over time, despite dietary modifications. Myo-inositol can help improve cellular signaling so that glucose can leave the blood and enter the cells that need it. In this way, myo-inositol may indirectly support some of the downstream effects of chronic stress.
Myo-Inositol can help with:
May support serotonin receptor signaling*
Insulin sensitivity in men and women diagnosed with a medical condition*
Caffeine (Caffeinated version only)
No, they didn’t add caffeine into Stress Complex for energy. They added it because of how well it works together with L-Theanine. When you combine L-Theanine with Caffeine, you may get the following benefits:
May help with focus*
May help with everyday stress and worry*
You can purchase Silver Fern's Stress Complex here and use LaurenNeil for 10% off: https://rstr.co/silverfern/lauren-neil
Workout of the Week: Full Body Flow
Incorporating regular movement into your routine is key, especially as the holiday season approaches. This full-body flow workout can be completed in just 30 minutes and requires minimal equipment.
Circuit Structure:
Warm-Up
Warm up - 30 seconds each no rest in between:
-air squats
-wall pushups
-butt kickers
-jumping jacks
-walking lunges
-arm circles (both directions)
Download an interval timer app like Beepwatch (they have a free version, too!)
Set your intervals depending on your current fitness level. For beginners, I recommend 15 seconds active, 30 seconds rest. For intermediate fitness levels, try 30 seconds, active, 30 seconds rest, and for seasoned fitness enthusiasts, try 45 seconds active, 15 seconds rest!
You will do 4 Rounds of each exercise below at the interval you choose from above.
Sumo Squats
Bicep Curls
Good mornings
Bird Dogs
Side Lunges
Penguins
Cool down stretches
Always listen to your body and adjust the intensity as needed. Regular exercise not only supports physical health but also helps lift your mood during the holiday season.
Reflecting on this November, it's a special time for warmth, nourishment, and self-care. By enjoying a delicious butternut squash soup, hydrating with infused water, focusing on gut health, adding a prebiotic fiber supplement, and staying active with a full-body workout, you can set yourself up for a healthy winter season.
Take some time this month to appreciate the beauty around you and nurture your body!
Wishing You Well,
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