thrive blog
tips, recipes and info to help you live healthier
Fall Reset: Boost Your Immunity & Energy Naturally This Season
As the days grow shorter and the air turns crisp, our bodies instinctively begin to shift into a new rhythm. Autumn is a time of transition—not just in nature but also within us. It’s the perfect time to reset, nourish, and strengthen your immunity and energy so you can move through the season with vitality and resilience.
As the days grow shorter and the air turns crisp, our bodies instinctively begin to shift into a new rhythm. Autumn is a time of transition—not just in nature but also within us. It’s the perfect time to reset, nourish, and strengthen your immunity and energy so you can move through the season with vitality and resilience.
From a holistic nutrition perspective, fall is not just about avoiding colds or staying warm—it’s about supporting your body’s innate intelligence to thrive in the cooler months. Here’s how you can harness the power of food and lifestyle to feel your best this season.
Superfoods for Immunity and Energy
These seasonal powerhouses help nourish the body at a cellular level and support immune resilience, gut health, and sustained energy:
1. Medicinal Mushrooms
Reishi, shiitake, maitake, and chaga are immune-modulating and adaptogenic.
Add powdered mushroom blends to your morning tea, coffee, or smoothies.
Benefits: Balance the immune system, support adrenal health, and fight fatigue.
2. Pumpkin & Winter Squash
Rich in beta-carotene (a precursor to vitamin A), which strengthens mucosal barriers and immunity.
Also a great source of complex carbohydrates for lasting energy.
Roast, mash, or add to soups and stews.
3. Dark Leafy Greens
Kale, Swiss chard, and collard greens are loaded with vitamins C, K, and magnesium.
They support detoxification and energy production.
Lightly steam or sauté with garlic and olive oil for maximum absorption.
4. Fermented Foods
Sauerkraut, kimchi, kefir, and miso promote gut health—home to 70% of your immune system.
Start small if you’re new: 1 tbsp with meals goes a long way.
5. Citrus Fruits & Berries
High in vitamin C and antioxidants.
Swap sugary snacks for orange slices, pomegranate seeds, or warmed berries with cinnamon.
6. Bone Broth
Rich in amino acids, collagen, and minerals.
Supports gut lining, joint health, and immunity.
Sip it as a warming elixir or use as a soup base.
7. Ginger and Turmeric
Anti-inflammatory and immune-boosting.
Add to teas, golden milk, or curries.
Lifestyle Guidelines for a Holistic Fall Reset
Fall invites us to slow down, get grounded, and focus inward. These lifestyle tips work synergistically with nutrition to help you feel balanced, resilient, and energized:
1. Prioritize Restorative Sleep
Aim for 7–9 hours of sleep per night. The immune system does its deepest repair work during sleep.
Try magnesium-rich foods or an Epsom salt bath before bed.
2. Get Natural Light Daily
Morning light helps regulate your circadian rhythm and boosts serotonin.
Take a brisk walk or sip your tea outside for 10–20 minutes daily.
3. Support Your Nervous System
Chronic stress lowers immunity and drains energy.
Incorporate breathwork, meditation, or gentle yoga to signal your body to relax and repair.
4. Stay Active—But Grounded
Walking, stretching, and strength training support circulation and lymphatic flow.
Avoid overtraining, which can deplete your immune reserves.
5. Breathe Fresh, Moist Air
Indoor heating can dry out nasal passages, making you more susceptible to viruses.
Use a humidifier or diffuse essential oils like eucalyptus or tea tree to cleanse and moisten the air.
6. Reduce Sugar and Refined Carbs
These weaken immune response and cause energy crashes.
Opt for naturally sweet foods like roasted root vegetables or fruit with cinnamon.
7. Hydration with a Twist
Switch cold water for warm herbal teas like echinacea, elderberry, or ginger-lemon.
These keep you hydrated and also support immune function.
In Closing…
Fall isn’t just about dodging the seasonal sniffles—it’s about rooting yourself, nourishing deeply, and building a foundation of wellness for the colder months ahead. By aligning your nutrition and lifestyle with the rhythms of the season, you can feel not just well, but vibrantly alive.
If you are looking for the daily guidance and support to help you reach your wellness goals this fall, book your free 20 minute nutrition consult today!
Healthy Fats vs. Unhealthy Fats: What You Need to Know for Vibrant Health
When it comes to nutrition, fats often get a bad reputation—but the truth is, not all fats are created equal. In fact, your body needs certain fats to function optimally. The key is understanding the difference between healthy fats and unhealthy fats, and how to incorporate the right types into your daily meals for lasting energy, hormonal balance, brain health, and a strong immune system.
When it comes to nutrition, fats often get a bad reputation—but the truth is, not all fats are created equal. In fact, your body needs certain fats to function optimally. The key is understanding the difference between healthy fats and unhealthy fats, and how to incorporate the right types into your daily meals for lasting energy, hormonal balance, brain health, and a strong immune system.
What Are Healthy Fats?
Healthy fats, also known as unsaturated fats, are primarily found in plant-based foods and some fish. These fats are divided into:
Monounsaturated Fats
Help reduce bad cholesterol (LDL) levels and increase HDL (good cholesterol), support heart health, stabilize blood sugars, and keep you full and satisfied. Monounsaturated fats may also have anti-inflammatory properties.
Liquid at room temperature, solidify when chilled
These can be found in foods such as avocados, olive oil, nuts (almonds, cashews, peanuts), natural peanut butter, seeds (sesame, pumpkin), safflower and sunflower oil.
Polyunsaturated Fats
These include omega-3 and omega-6 fatty acids.
Omega 3:
These fats can help reduce inflammation, supports brain, heart and eye health and may reduce the risk of depression and autoimmune diseases.
Types:
ALA (Alpha-linolenic acid) – plant based, needs to convert to EPA/DHA
EPA (Eicosapentaenoic acid) – anti-inflammatory, cardiovascular health
DHA (Docosahexaenoic acid) – brain and eye development
These can be found in fatty fish (salmon, sardines, mackerel, etc.), flaxseeds, chia seeds, hemp hearts, and walnuts.
Omega 6:
These fats can help support skin health, hair growth, and metabolism (in moderation)
In excess, especially without enough omega, 3, these fats can promote inflammation in the body. Aim for a balanced omega-6: omega-3 ratio (ideally around 4:1 or lower)
Types:
LA (Linoleic acid) – essential, must be obtained from the diet
AA (Arachidonic acid) – found in animal products, can be inflammatory
These can be found in vegetable oils, walnuts, pine nuts, cashews, almonds, sunflower seeds, pumpkin seeds, hemp hearts, sesame seeds, safflower/grape seed/sunflower/avocado oil, eggs, soybeans and some poultry/meats.
What Are Unhealthy Fats?
Unhealthy fats can disrupt your metabolism, increase bad cholesterol, and promote inflammation in the body.
Trans Fats:
These are the worst offenders. Found in processed and fried foods, trans fats raise LDL (bad) cholesterol and lower HDL (good) cholesterol. They’re linked to heart disease, obesity, and insulin resistance.
Eliminate or reduce your intake of packaged baked goods (cookies, pastries, donuts, etc.), fried fast foods, some margarines, anything that says “partially hydrogenated oil” in the ingredient list
Saturated Fats:
While not as harmful as trans fats, too much saturated fat can raise LDL cholesterol levels. Some saturated fats (like those in coconut oil or grass-fed butter) may be okay in moderation, but excessive intake should be avoided.
Benefits – provides energy and supports cellular structure, aids in absorption of fat soluble vitamins (A,D, E, K) and some saturated fat sources, such as coconut oil, have beneficial effects.
Solid at room temperature
Saturated fats can be found in foods like red meat (fatty cuts), processed meats (sausage, bacon, etc.), full fat dairy products, butter, lard, cheese (especially processed varieties), coconut oil, and palm oil.
Health Benefits of Eating the Right Fats
When you choose the right kinds of fat, your body thrives. Here’s what healthy fats do for you:
Boost brain health and mental clarity
Support hormone production (especially important for women’s health)
Improve heart health by reducing bad cholesterol
Enhance nutrient absorption, particularly of fat-soluble vitamins (A, D, E, K)
Reduce inflammation, helping with joint pain, skin issues, and chronic disease prevention
Simple Tips to Eat More Healthy Fats
Cook with olive or avocado oil instead of butter, vegetable or canola oils.
Add chia, flax or hemp hearts your salad, smoothie, yogurt or oatmeal.
Include nuts or a healthy trail mix as a snack.
Snack on guacamole or hummus with raw veggies instead of chips.
Choose wild-caught fatty fish 2–3 times a week for a healthy omega-3 boost. Salmon is great!
Include an omega 3 supplement if you don’t feel you are getting enough in your diet.
Final Thoughts
In holistic nutrition, we look at food as more than just fuel—it’s nourishment for your whole self. By embracing healthy fats and avoiding harmful ones, you support not only your physical body but also your emotional and mental well-being. So go ahead—drizzle that olive oil, enjoy that avocado toast, and nourish yourself with the fats your body truly loves.
Remember: Balance is key. Don’t fear fat—just be mindful of which fats you’re choosing – everything in moderation!
If you’re looking for more guidance on healthy eating, book your free 20 minute consult and learn how Thrive can help!
