The shifting season brings cooler weather, new schedules and a variety of fresh fall produce. Try some of these new habits to make this your healthiest autumn yet.
1. Cook Seasonal Produce:
Pumpkin is everywhere, but take a deeper look and you’ll see an abundance of winter squash like butternut, spaghetti, acorn and creamy delicata. This fresh produce is often cheaper this time of year and is easy to roast or stir-fry. Cut squash in half, roast and serve topped with a little butter and cinnamon. Or cut the squash into peeled chunks to add to lasagna, stews or blend into creamy soups.
2. Get Out More:
Enjoy that crisp, cool air at a pumpkin patch, nearby trail, or fall festival. Any activities that get you moving and breathing a little harder count toward your daily 20-30 minutes of moderate exercise that can help lower your cancer risk. Better yet, sign up for one of the many charity walks and runs this season for two beneficial activities!
3. Have a Cuppa:
Swap alcohol and sugary sodas for hot apple cider, tea and coffee. Alcohol has been shown to increase risk for several cancers including breast, stomach and colorectal. Plant-based drinks like tea and cider contain phytochemicals that can help keep our cells healthy. Try this Ginger Turmeric Hot Cider or for a hint of sweetness this Chai Hot Chocolate. However, as with all fruit juices, keep your cider intake moderate. Calories add up, and AICR advises that for most people, it's best to get only one of your daily fruit servings in the form of juice or cider.
4. Make Some Moves:
For cancer prevention, AICR recommends being moderately active at least 150 minutes each week. U.S. government guidelines say adults should also do muscle-strengthening exercises at least two days a week to boost balance and strength. These exercises are perfect for chillier days and can be done anytime, anywhere. Check out the best moves to live stronger and longer or our top indoor exercises.
5. Warm Up with One-Pots:
Soups, stews and game-day chili are fall staples that make healthy cooking quick and easy. Plus they pack plenty of plant-based nutrients. Try this Sunday Sweet Potato Chili, this hearty Vegetable Stone Soup or this colorful Pumpkin Stew.