With the arrival of autumn, we can feel much more tired and irritable. It is important to put even more emphasis on healthy nutrition, the intake of the right vitamins and minerals, and the right amount of exercise. /strong>. By observing them, we can prevent the development of various diseases, and by doing so, we can influence our own mood and that of the people around us in a positive direction, which is even more important for everyone due to the current epidemic situation.
Here are some useful tips with which we can improve our health and mood during the autumn period:
1. Consumption of seasonal vegetables, fruits and seeds
It is worth looking for seasonal vegetables and fruits in the shops in the autumn months, because on the one hand, they are fresher and therefore richer in nutrients than their counterparts imported from abroad and harvested immaturely. On the other hand, they are cheaper, especially if you choose a domestic product, and finally, they are also tastier because they are harvested in a more ripe state.
Eating pumpkin in autumn can be one of the best choices, as it is not only delicious, but also very healthy and low in calories. It has a high vitamin A and C content, as well as fiber and antioxidants, and pumpkin seeds are also rich in phytosterols, which play an important role in reducing bad cholesterol (LDL) levels. Especially good news is that expectant mothers can also safely consume it.
In addition to pumpkins, you can eat apples, grapes, and walnuts in autumn, as they are the most delicious during these months. Although apples can be found in stores almost all year round, this is when they are the freshest in our country. Apple is a valuable fruit due to its high content of vitamins A, B and C, as well as folic acid, phosphorus, iron, calcium, magnesium, potassium and sulphur. In addition, pectin and its acid content have a positive effect on our digestive system and liver, and are also effective against arthritis and vascular diseases.
Walnuts are also high in vitamins A and E, and also have a positive effect on our body due to their content of unsaturated fatty acids and B vitamins.
In the case of seasonal vegetable consumption, it is worth choosing, for example, broccoli, brussels sprouts or cauliflower from the cruciferous, but apart from them, cabbages , sweet potatoes and garlic can also be included among our frequently eaten foods in autumn.
2. Let's cook
If we have already chosen our favorite seasonal dishes, the only question is what to cook with them? On the one hand, it is worth planning in advance, so that after some research we know which seasonal dishes are worth choosing, and on the other hand, to start cooking already prepared (after shopping based on a shopping list), with everything prepared in advance. Because during this period, due to the current epidemic, it is worth going to the shops as little as possible, thus avoiding the crowds and reducing the risk of infection, and also, if we start a meal that we have planned before and are already waiting for it to be ready, then a good mood cooking with the family can be the highlight of our day.
We recommend the following recipes to be included in our autumn dishes:
Pumpkin cream soup
Ingredients:
– 90 dkg pumpkin (peeled, cored)
– 1 medium red onion
– 1 tbsp olive oil
– 1 tablespoon of butter
– seasoning salt to taste (7-spice salt)
– pepper
– ginger to taste (grated)
– 100 ml cooking cream
– 2 tbsp pumpkin seeds
Gluten-free apple pie
Ingredients:
- Pasta
– 35 dkg of rice flour
– 5 dkg powdered sugar
– 20 dkg margarine
– 2 tablespoons of sour cream
– 6 g of gluten-free baking powder
– 1 egg
– 1 egg for greasing
- Filling
– 80 dkg apples (net weight)
– 15 dkg powdered sugar (depending on the apple, to taste)
– 1/4 tsp nutmeg
– 1 tsp ground cinnamon
– 1/4 tsp nutmeg
– 1 tbsp lemon juice
– 4 dkg margarine
Cauliflower Thabbouleh
Ingredients:
– 1kg karfiol
– 1db kígyóuborka
– 3csok petrezselyem
– 3ek menta
– 2db paradicsom
– 3szál újhagyma
– 1db lilahagyma
– 1db citrom leve
– 0.5db citrom
– 1dl szűz olívaolaj
– só
– frissen őrölt feketebors
Also:chestnut puree, broccoli casserole, Brussels sprouts, cabbage
Spices
And if we're already cooking, whether it's from the simplest dishes or even making a cup of tea, to Sunday's 5-course lunch, it's important to use the right spices for the autumn mood (cinnamon, nutmeg, ginger, turmeric, etc.) which support the preservation of our health and also have a positive effect on our mood.
3. They can snack, but only in a healthy way!
With the arrival of the cold weather, we want more often to be able to hide from the rainy season at home and have a snack while filming, but due to the coronavirus and thus the mandatory stays at home, the number of snacks we have may increase, which can lead to the development of diseases and obesity. That is why it is very important to eat little often (five meals a day), to eat seeds, vegetables or fruit during the intermediate meals, and if you want to snack on top of that, to choose foods that are not only delicious, but also healthy. Nowadays, there are many alternatives for preparing your favorite cake or biscuit in a healthy way, using different flours, seeds, vegetables or dried fruits, avoiding additives. It can be an excellent idea to make different jams and eat them during this period, but homemade chips (beetroot, sweet potato), oatmeal vegan balls (energy balls) and Cakes made with the addition of bananas, dates, or different seeds could also be perfect solutions for those who want to snack.
4. Let's have tea!
Our country's tea drinking habits have changed a lot over the past few years, but they are still very different from those of some other countries. In the summer, we like to drink various coolers, lemonades and, of course, wine-based spritzes, and only in the cooler weather in autumn do we like to drink warmer drinks. Unfortunately, the consumption of various, large amounts of coffee with milk overdosed with syrup is also typical at this time, which should be replaced by the consumption of various herbal teas for the sake of our health. Drinking tea can not only be a pleasant pastime or relaxation for us, but certain teas also have a particularly beneficial effect on our body, thus supporting the preservation of our health. Drinking many herbal teas helps to eliminate certain health complaints, strengthen our immune system or improve our physical performance, but there are also teas that, for example, play an important role in fat burning during our diet.
Recommended recipe: Lemon ginger tea (especially recommended for colds)
Ingredients:
– boiled water 3dl
– honey, lemon to taste
– grated ginger
– cinnamon, cloves as required
5. Joint programs
Unfortunately, many outdoor and indoor community programs will be canceled this year, so we are forced to come up with a program for ourselves and our family that is fun and relaxing, and not many others will participate, thus reducing the risk of infection. Such a program can be, for example, family cooking, pumpkin carving, with which we can organize a community program while dressing up our environment, our apartment and our garden in autumn, as well as a home-organized Halloween costume party organizing a ball, either with our family or our close group of friends.
6. Let's do sports outdoors
Due to the coronavirus, the organization of not only indoor but also outdoor programs is limited, but it is essential, especially for HO workers, to spend a few hours outdoors, breathing fresh air, moving their bodies and getting rid of electronic gadgets. In this case, it is worth going to the forest or a nearby park for a walk, run, hike, or even a bike ride, as long as the weather permits.
7. Let's do sports at home
Physical exercise is essential for maintaining our health, but it is worth avoiding various gyms and group classes in the current situation. However, certain exercises, strengthening, and relaxation can be easily done at home. Today, many applications also help us if we are confused about what kind of tasks to perform, also depending on whether we have certain sports equipment that can make our workouts more varied (strengthening rubber band, skipping rope, body weights, fitness ball, massage rollers, TRX etc.).
8. A hot tub of relaxation
And when we're done with work, whether at home or at work, and after a few hours of outdoor and/or indoor exercise, we deserve to pamper ourselves with a nice bath. Unfortunately, it is not currently recommended to enter the community baths and the wellness sections of gyms, however, many bath salts or bath oils are available in stores, which help us bring the relaxing wellness program into our homes, which are not they only mean relaxation, but the aromas precipitated from the bath water also have a beneficial effect on our health and thus on our mood.
Are you dieting, eating consciously, exercising regularly but still not losing weight?
Call our phone number 06 70 625 7975 and request an appointment with our internist so we can help you!
