The qualities of Autumn are windy, changeable, spacious, cool, fast moving, erratic, dry and airy. As work, school and life ramp up, staying balanced throughout the season calls for intention to resist the tendencies of overscheduling, rushing around and being generally over-active and spreading ourself too thin. Trying to fit more into the shorter days and succumb to the buzzy, busy energy Fall evokes, can lead us down the path of  imbalance that shows up as colds, anxiety, constipation & stressful overwhelm.  Here are a few tips that nourish, calm and care for ourselves and prevent imbalance in our bodies and minds this season.

Self-nourishment is on the menu this Autumn:

FOODS: Choose warming, cleansing cooked foods like root vegetables (taking in minerals & nutriens from the earth can help ground the mind), grains, one-pot foods like stews, soups, rice, healthy casseroles. Consider a 3 day cleanse!

ROUTINE: Making the effort to go to bed and awaken at the same time daily, taking regular meal times and carving out time for a contemplative practice of stillness every morning or evening. Add a manta to  everyday tasks like brushing teeth or doing dishes. (“I reside in my own true nature” or “breathe in calm, breathe out worry”)

CONSCIOUS SCHEDULING: When adding activities and tasks to the calendar, be mindful of what sustains you and what drains you. Reflecting honestly around what your limits are, to avoid overscheduling and to avoid uccumbing to the frazzled nature that this season invites. Honor you time & your personal and professional boundaries. Acknowledge what you need to stay grounded and stick to it. Remember, it’s okay to say no.

HYDRATION: Keep skin and hair hydrated by drinking plenty of warm water and choosing hydrating, moist foods. Need oil scalp massage to prevent brittle, dry hair and dandruff. Sesame oil for daily or weekly full body self massage after shower. To scent the oil , add a few drops of your favorite essential oil. My favorite blend is sesame with rose geranium.

This past Saturday at Attune to Autum’s deep dive class with lunch, we enjoyed a warming, seasonal meal in community.

Enjoy 2 nourishing recipes from our lunch

Sweet Potato Soup

3 large sweet potatoes, peeled & cut in quarters

1 inch fresh ginger root, peeled and sliced

1 1/2 C soy milk

1/4 tsp freshly ground allspice

1 Tbsp maple syrup

Salt to taste

Bring potatoes and ginger to a boil until soft, then drain, reserving reserve 1 1/2 C of cooking water

In a separate saucepan, bring milk to a boil

Blend the cooking water, hot milk, cooked sweet potatoes and remainder of the ingredients in a blender or with an emulsifier. And that’s it!  (Serves 4-6)

*source: Ayurvedic Cooking for Westerners by Amanda Morningstar


Warm Cauliflower Salad

2 tsp capers, drained

1 Tbsp French whole grain mustard

2 garlic cloves

2 tbs cider vinegar

120 ml olive oil

1 small head of cauliflower, divided into florets

1 Tbsp chopped dill

Generous handful Baby Spinach

Approx 20 cherry tomatoes, halved

course sea salt and pepper

First make the dressing in a food processor. Add the capers, mustard, garlic, vinegar and some salt and pepper, adding the olive oil in a slow trickle until dressing is thick and creamy. Taste to adjust seasoning

Add cauliflower florets to a large pot of boiling water for just 3 minutes. Drain, run under cold water and let dry, or gently towel dry. Then place in a mixing bowl with the remaining olive oil and some salt and pepper and toss.

Place a ridged griddle pan over the highest possible heat and leave it for 5 mins or until very hot. Grill the cauliflower in a few batches making sure they’re not crowded in the pan. Turn them around/toss in the pan as they grill and once slightly charred, transfer to a bowl. While the cauliflower is still hot/warm add the dressing, dill, spinach and tomatoes. Stir together well then toast and adjust the seasoning. (More dill? Salt/Pepper?) Serve warm or at room temp. (Serves 2-4)

*source: Ottolenghi the Cookbook by Yotam Ottolenghi

Happy, Healthy Autumn everyone and thank you for your love and support! ❤️

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