November Newsletter: Flu Season Preparedness, November Foods, And Fall Yoga

Beef Up Your System for Flu Season


Brought on by a combination of decreased sun exposure, and more time spent indoors, where bacteria and viruses are more plentiful, flu is rampant in the colder months.

Arm yourself against illness with a diet rich in foods containing probiotics and prebiotics, which are especially beneficial to the digestive system.

You don’t need expensive supplements to get your daily dose of probiotics and prebiotics. They are naturally occurring in many foods like:

  • yogurt/kefir
  • aged cheeses
  • kimchi
  • miso
  • tempeh
  • sauerkraut

Include a few items a week in your diet for the best results.

Seasonal Eating


Fruits and vegetables are always healthy choices, but consuming seasonal produce is best, both in taste and nutrition.

Root VegetablesBeets, sweet potatoes, carrots, and onions are all in peak season from September through November; some even maintain maximum nutrients into winter as well. Root vegetables are rich in calcium which promotes strong and healthy bone growth. They are also great sources of potassium, and folate which is necessary for making genetic material (DNA), and is especially important for pregnant women.

Pumpkins and Squash

Pumpkins and other types of squash are the most recognizable of autumnal produce, and are ready for harvest September through October. Squash varieties are rich in vitamin C, dietary fiber, and potassium, as well as vitamin A which supports immune system functioning.


The phytonutrients in cranberries offer antioxidants, and act as a natural cleansing agent in the body, boosting kidney and urinary tract health. Vitamin C, vitamin E, and manganese aid the body in bone development, healing of wounds, and nutrient absorption.


Leafy greens are good sources of iron and vitamin C, and spinach is a great option for fall. Spinach is naturally a cold weather crop, so it’s bed consumed in colder months to guarantee maximum vitamins and nutrients.

Apples and Pears

These fruits taste best during peak season and are rich in vitamin C and dietary fiber. The apple skin is especially rich in vitamins and minerals so eat the whole fruit for the most benefit. Apples and pears are also good sources of pectin which passes through the digestive systems as soluble fiber.

Fall Yoga for Grounding

Between school, work, and the upcoming holidays, fall can be a difficult time of transition and change. To help ease the stress of the season, try a few grounding yoga poses. This is not only a great way to get in your daily exercise, it also soothes your mind. Try the following poses for balancing and strength.

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