Fall is my favorite season, and I like everything about it: the weather, the colors, pumpkins and everything pumpkin related.

Do you take time in your busy life to stop for a few minutes, go outside and absorb the warm and healing rays of the sun? We get so caught up with our everyday activities (family, job, finances) that we forget to observe the moment. We forget to live in the NOW. I am guilty of feeling overwhelmed and trapped in a web of stress. Making a conscious decision to focus on the now makes a huge difference.

I challenge you, while driving to work tomorrow, to observe the nature; notice the beauty that is surrounding you. Do a small gratitude exercise…be grateful that you can see the colors, hear the birds singing, grateful for having a job and car to drive to work (or able to take the bus). Be grateful that you woke up this morning. Tell me how you feel afterward.

How do you eat healthy when the farmer’s markets are closed for the season?

I like to shop at farmer’s markets for multiple reasons:

  1. The food is fresh and locally grown
  2. I am supporting local farmers
  3. I am helping to protect the environment
  4. I get to Interact with the community
  5. I like to meet producers of my food, and many more

Even after they close for the season, you will still have opportunities to use the benefits of buying from them. Many farms have stores where you can shop in the fall. Apples will be long in season. Other items that might be available include squash (all different kind of them), dried herbs, locally harvested honey, apple cider, apple butter and many more canned goods, free-range eggs and grass-fed meat. Some farmers started implementing programs where you buy a membership, so you will be able to shop at lower prices. Some of them will include even recipes and offer take-out. Pickles and fermented foods are available all fall and winter, or you can buy a locally grown cabbage and make your own sauerkraut. It is easy and simple and so beneficial for you.

October was breast cancer awareness month. It is easily recognized by the PINK color: ribbons, magnets, ponies, etc. We advocate for women to get regular checkups. We also promote awareness, but I think seldom emphasize enough the importance of weight loss and healthy living to prevent cancer. Obesity and toxicity are risk factors for cancer. Losing weight and being in good shape are important—not only to look good in your skinny jeans—but for good health and longevity.

As we observe the changes in nature, where everything happens with ease and certainty, I wonder why it is so difficult for us to change? We know the saying “NOTHING CHANGES UNTIL YOU CHANGE.”

We expect (hope for) different results, but at the same time we don’t change our behavior. Did you ever wonder what is holding you back? I set so many goals and resolutions, over and over again, without changing my thoughts and behaviors. What I am learning through my coaching classes is I have to let go of the old patterns and the old beliefs that don’t serve me and commit to CHANGE. Then I can expect different results.



Did you know how many great benefits pumpkin has? I bet you will look differently at this precious fruit (yes, pumpkin is a fruit; specifically, it is a berry) after you read this short note. It is beneficial for:

  1. Promoting weight loss
  2. Preventing heart diseases
  3. Maintaining good eyesight
  4. Combating inflammation, and many others

One cup of mashed pumpkin contains only 49 calories. Pumpkin is rich in fiber, vitamins (A, B, C, and E), antioxidants (Lutein, Xanthin, and Carotenes), poly-phenol flavonoids, and minerals (Copper, Calcium, Potassium, and Phosphorus).

When you need a great snack, try a baked pumpkin. Sprinkle with cinnamon and a dash of nutmeg, and enjoy!!


Another great benefit of pumpkins is in the seeds. Did you know that one-quarter cup of pumpkin seeds contains almost 50% of your recommended daily amount of magnesium? It also contains manganese, zinc, protein, copper and phytosterols and plant-based omega-3s. They are great for snacking. You can use them raw, sprouted or oven roasted.

A very easy way to make a fast and simple dessert: cut pumpkin in a few chunks after cleaning it of the webs and seeds. Bake the pumpkin for about one hour on 360° F. When it’s done, sprinkle with a mixture of cinnamon, cloves and nutmeg. ENJOY!!!

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