10 easy ways to practice self-care this fall

Me on a hike in Lake Placid, NY

Fall is my favorite season. With the crisp, beautiful weather, colorful trees, fun activities, the holidays not far away, & an entire month dedicated to gratitude, I think I have good reason to believe it is the most wonderful time of the year.

Self-care is important any time of the year, but I think it also becomes extra meaningful in the fall. As the weather grows colder & the days become shorter, we tend to find ourselves indoors, away from the sunshine & fresh air. Even if you don’t suffer from seasonal affective disorder (SAD) (a type of depression related to the changing seasons, often believed to be caused in part by the limited amount of sunlight), the time spent cooped up inside can still be bad for your mental & physical health. When you add on the stress of the coming holidays, it can be even more difficult to feel relaxed & keep a smile on your face. 

If you are looking for some ways to show yourself some meaningful self-care this fall, check out the list below. As I have noted in previous blog posts, self-care is a very personal experience, & you should always make time to do things that bring you joy & comfort. But, there is nothing wrong with switching up your regular routine to reflect the unique joys & challenges that each season brings. Try a few activities, find what works best for you, & keep it in your back pocket for the next stressful day ahead. 

1. Go for a walk outside

Me on a hike in Olympic National Park

It may be growing colder, but the unbearable winter days have not arrived yet. In fact, this time of year is perfect for a walk outside. The cooler weather means you won’t be profusely sweating through your workout, & the changing leaves make a beautiful scenic backdrop for a lovely stroll. Put on a light jacket, find a trail, & leave your worries behind. You can go alone, or bring a friend with you for a nice chat while you admire the scenery. 

2. Make a meal with fresh fall produce

Harvest Bowl with Pumpkin Polenta – find healthy fall recipes, including this one, here

I love fall produce. Squash, pumpkin, apples…the recipe possibilities are endless. Cooking can be a fun activity to relieve stress, & at the end, you get something delicious to eat! Find a fall recipe on Pinterest, visit a farmer’s market, & do something kind for your body & mind by making a meal with the fresh ingredients you find. 

3. Treat yourself to your favorite candy on Halloween

Photo by Branden Skeli on Unsplash

As a nutrition coach, people often think I am completely anti-sugar. And, on normal occasions, I do recommend that you limit sugar in your diet as much as possible. But, as a nutrition coach, I also recognize that living a balanced lifestyle means eating things that you love, & sometimes that includes candy. 

This Halloween, treat yourself to your favorite childhood candy bar or a lovely pumpkin dessert. One treat won’t hurt your physical health, & it can actually be great for your mental health to break your regular healthy eating routine with a little treat. Treating ourselves every once in a while helps us stick to our healthy eating goals & can actually be calming to a mind that feels overwhelmed by a stricter eating routine (if this is you, I encourage you to follow my holistic health Instagram page Evolve – it’s full of recipes & inspiration to prove that healthy eating does not have to mean restrictive eating).

As a side note, I feel it’s always necessary to tell everyone that desserts are not rewards for your hard work – they are little gifts just for just being you. You don’t have to earn your treats – you are already deserving of them. We make healthy choices because we love ourselves, not to punish ourselves – the same goes for giving ourselves dessert. 

4. Take a weekend trip

Joseph & me on a recent trip to an apple orchard in Pennsylvania

Nothing seems more romantic to me than a fall getaway in the mountains. And in this case, I define “romantic” as “alluring,” because you can absolutely treat yourself to a weekend getaway by yourself. If you’re not a forest or mountains person, it’s still warm enough in the Southern states for a trip to the beach. Treat yourself to a night or a whole weekend away, by yourself or with someone you love

5. Read your favorite book

Photo by Ksenia Makagonova on Unsplash

I love cozying up to a good book, a mug of tea in my hand & a blanket around my shoulders. It is the perfect activity for a chilly day. Read an old favorite, or finally crack open that book that’s been at the top of your list for months.

6. Get a full night’s sleep

This time of year, the nights are longer, & for good reason: This is a time for hibernation. Take advantage of the extra dark hours by going to be early. Your body’s natural melatonin levels increase this time of year when the world gets darker. Do what your body is calling you to do naturally by giving yourself a little extra rest. 

7. Find your new favorite indoor workout

Me doing yoga in my home

If you have been exercising outdoors all summer, this can be a great time of year to switch up your routine & find a new indoor exercise routine that you love! Join a local gym & go to a new class, or browse the thousands of workouts on YouTube. I personally love POPSUGAR Fitness.

8. Take a bath

Photo by Mutzii on Unsplash

It’s cold outside! Warm your body & relax with a hot bath in the evening. You can bring your favorite book or just listen to relaxing music. To benefit even more, pour some epsom salts into the water to help detoxify your body & reduce inflammation. A little therapeutic-grade lavender essential oil can also help in calming the mind. 

9. Declutter your space

Photo by Jeff Sheldon on Unsplash

You are spending a lot more time inside these days, which means your environment indoors needs to be just as healthy as it would be outdoors. Take some time to clean & declutter. Make the space you spend time in inviting & calming. If you find things you no longer want, donate them to help make someone else’s day better, too!

10. Focus on what you’re grateful for

Photo by Gabrielle Henderson on Unsplash

November is the month of gratitude. What if you kept the practice going all season? End every day with writing down what you are thankful for. You will be amazed at how quickly this little practice can change your mindset to one of gratitude & abundance. Throughout your day, you will find yourself searching for & taking notice to, not for the things that bother you, but for the things that bring you joy. 

What are your favorite fall self-care activities? Leave a comment below!

P.S. Do you need more self-care in your life? Check out the Sunshine Box, a personalized subscription box filled with items to help you have more self-care in your life. Learn more here.

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5 healthy Halloween recipes for a scrumptious spooky season

Photo by Samira Rahi on Unsplash

Halloween is normally associated with lots & lots of sugar, but that doesn’t mean you can’t eat healthy until the rush for candy!

Read on for five healthy Halloween recipes for a full day of festive celebration.

For breakfast, try this delicious Pumpkin Pie Smoothie Bowl

Sweetened with frozen banana & dates, this recipe has no added sugar, but it tastes just like a slice of pumpkin pie.

Makes: 1 serving

Ingredients:

  • 1/2 banana, frozen
  • 1/2 cup pumpkin puree
  • 1 pitted medjool date
  • 2 tbsp peanut butter (or nut butter of choice)
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/8 tsp ground nutmeg
  • pinch ground ginger
  • pinch ground cloves
  • 1/4 cup dairy-free milk (I used almond milk)
  • chopped pecans (for topping)
  • sliced fresh banana (for topping)

Directions:

  1. Puree all ingredients (besides toppings) in a blender until smooth. Pour into a bowl & top with banana slices & pecans.

Note: Feel free to add other desired toppings, such as granola, pumpkin seeds or walnuts.

Thank you Purely Kaylie for the delicious recipe inspiration.

For lunch, this Fall Kale Salad is a great choice

Filled with fresh fall produce like kale & sweet potato, this recipe is the perfect healthy, seasonal lunch option. The unsweetened cranberries add another punch of flavor, while the roasted pumpkin seeds are the perfect Halloween-themed addition.

Makes: 4 servings

Ingredients:

For the salad:

  • 1 tbsp extra-virgin olive oil
  • 2 medium sweet potatoes, peeled & diced into 1/2″ cubes
  • sea salt & freshly ground black pepper, to taste
  • 1 pkg fresh baby kale
  • 1/2 cup fresh roasted pumpkin seeds (see Note) (or substitute for pecans)
  • 1/4 cup unsweetened dried cranberries

For the dressing:

  • 3 tbsp extra-virgin olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp dijon mustard
  • 1 clove garlic, minced
  • 1/2 tsp sea salt
  • 1/4 tsp ground black pepper

Directions:

  1. Preheat oven to 400 degrees F. Toss diced sweet potato with olive oil & season with salt & pepper, to taste. Spread onto a prepared baking sheet & roast for 30 minutes, or until the potatoes are tender.
  2. Meanwhile, whisk together all dressing ingredients in a small bowl. Refrigerate until ready to serve.
  3. To make the salad, top kale with sweet potatoes, dried cranberries, & pumpkin seeds. Drizzle with dressing & toss to combine. Serve.

Note: To make fresh roasted pumpkin seeds, slice open pumpkin & scoop out the seeds. You will most likely need to run seeds under cold water to separate them from the pumpkin guts. Dry thoroughly with a towel & then toss seeds in a large bowl with olive oil, sea salt & pepper, to taste. Place seeds onto a prepared baking sheet & roast in the oven at 350 degrees F for 15-20 minutes, or until crispy & lightly golden.

Thank you Gimme Some Oven for the delicious recipe inspiration!

Need an afternoon pick-me-up? Try this Pumpkin Spice Latte

No need to spend money at a coffee shop! You can make this delicious pumpkin spice latte right at home, & it’s sweetened with pure maple syrup rather than refined sugar, making it a much healthier option.

Makes: 1 serving

Ingredients:

  • 1 tbsp instant espresso
  • 1 cup milk, warmed
  • 1 tsp vanilla extract
  • 1 tbsp pure maple syrup
  • 1/4 tsp cinnamon
  • pinch ground ginger
  • pinch ground nutmeg
  • pinch ground cloves
  • 1 tbsp pumpkin puree
  • whipped cream, for topping (optional)
  • chocolate shavings, for topping (optional)

Directions:

  1. Add espresso to warmed milk & froth to combine.
  2. Pour espresso into a blender. Add remaining ingredients & pulse to combine.
  3. Pour into your favorite mug, top with whipped cream & chocolate shavings if desired, & enjoy!

Note: You can also make this recipe with a cup of fresh coffee instead of the instant espresso. To do this, omit step one & just add all of the ingredients to the blender to combine.

For dinner, try this Harvest Bowl with Pumpkin Polenta

This dish is the epitome of fall! It has pumpkin, brussels sprouts, maple syrup, apples, kale, & more. You can make it vegan/vegetarian, or add your favorite protein. Grilled chicken or shrimp would taste great in this dish!

Makes: 2 servings (there will be leftover polenta)

Ingredients:

For the pumpkin polenta:

  • 3 cups pumpkin, cubed
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp fresh rosemary, chopped
  • 2 tbsp fresh thyme, chopped
  • sea salt & freshly ground black pepper, to taste
  • 2 1/2 cups dairy-free milk (I used unsweetened almond milk)
  • 1/4 cup canned full-fat coconut milk
  • 2 cups water
  • 1 cup uncooked polenta
  • 1/4 cup nutritional yeast
  • 2 tbsp vegan butter

For the bowl:

  • 1 cup Brussels sprouts, halved
  • 1 acorn squash, sliced into rings
  • 1 tbsp extra-virgin olive oil
  • 1 cup chopped kale, massaged with oil
  • 1 honeycrisp apple, thinly sliced
  • 10 grape or cherry tomatoes

For the dressing (optional):

  • 1/3 cup tahini
  • 2 tbsp pure maple syrup
  • 1 tbsp apple cider vinegar
  • 1/4 tsp ground cinnamon
  • pinch ground ginger
  • pinch ground nutmeg
  • pinch ground cloves
  • pinch cayenne pepper
  • 3-4 tbsp water, to thin

Directions:

  1. To make the pumpkin polenta: Toss the cubed pumpkin with olive oil, rosemary, thyme, & salt & pepper. Spread onto the prepared baking sheet & roast at 400 degrees for 30 minutes, or until very tender.
  2. Peel the skins off of the cooked pumpkin & combine in a food processor with the milk. Purée until smooth.
  3. Transfer pumpkin mixture into a large pot & stir in the water & coconut milk. Bring the mixture to a simmer over medium-low heat, & then mix in the polenta. Cool, stirring frequently, until the mixture is thick, about 30 minutes.
  4. Stir in the nutritional yeast & butter. Add salt & pepper, to taste
  5. To roast vegetables: Toss Brussels sprouts & acorn squash with olive oil & salt & pepper, to taste. Spread onto a prepared baking sheet & roast in oven at 375 degrees for 30 minutes, or until tender.
  6. To make dressing: Whisk together all ingredients.
  7. To prepare bowls: Scoop polenta into the bowl, & then top with massaged kale, squash, Brussels sprouts, tomatoes, & apple slices. Drizzle with dressing (optional).

Note: This recipe is vegan. Feel free to substitute dairy milk, heavy cream, parmesan cheese, & dairy butter for the almond milk, coconut milk, nutritional yeast, & vegan butter.

Thank you PureWow & Fit Mitten Kitchen for the delicious recipe inspiration!

And for dessert, these Pumpkin Pie Almond Butter Cups are dreamy

I know, you probably already have plenty of candy in your house from trick-or-treating. But, if you’re looking for a healthier candy option, this is the best choice you can make. The flavor is so incredibly rich – I honestly would prefer this over any store-bought option. The fact that it is sweetened with pure maple syrup & is vegan is just a plus.

Makes: 8 servings

Ingredients:

  • 10 tbsp dark chocolate cocoa powder
  • 4 tbsp pure maple syrup (I used pumpkin pie spice maple syrup for a little extra pumpkin flavor)
  • 1/2 cup coconut oil
  • 4 tbsp pumpkin puree
  • 4 tbsp almond butter
  • 1/4 tsp ground cinnamon
  • pinch ground ginger
  • pinch ground cloves
  • pinch ground nutmeg

Directions:

  1. Line a cupcake tin with 8 cupcake liners.
  2. Melt the coconut oil, & then whisk coconut oil, maple syrup & cocoa powder together in a small bowl. Divide the chocolate in half, & then fill the bottoms of the cupcake liners with one half of the chocolate. Freeze for 10 minutes.
  3. Meanwhile, combine the pumpkin puree, almond butter, cinnamon, & pumpkin pie spice in another small bowl. Top the frozen chocolate with this filling, & then cover the pumpkin mixture with the remaining chocolate mixture.
  4. Freeze 10 minutes, or until ready to serve.

Thank you Chocolate Covered Katie for the delicious recipe inspiration!

Happy Halloween!

P.S. For more healthy recipes, follow my holistic health instagram page, @TylerDidraEvolve

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5 positive affirmations for fall growth & gratitude

Photo by Daniel Tomlinson on Unsplash

After a season of fun & relaxation, fall is the perfect time of year to focus on new change & gratitude.

As the leaves change around us & the world becomes cold, it’s a time for us to look inward & ponder the changes happening in our own lives. Whether these changes are welcome or uncomfortable, all change has the potential to move us in a positive direction. In seasons of great change, we can choose whether or not it is a welcome & comfortable transition, or a difficult adjustment.

One way to make change more comfortable is to focus on the things in our lives that we are grateful for, because of or despite whatever is changing. Focusing on gratitude helps us to reframe our mindset to one of abundance & tranquility.

If you are hoping to focus on some positive change & growth this fall, or if you just need some helpful reminders to focus on what you’re thankful for, check out the five positive affirmations below. Print them out, write them on your mirror, repeat them in the morning or before you go to bed – make them a regular part of your daily routine. It’s amazing how the words we speak to ourselves truly can influence our mindset & mental health.

Each image is also formatted to be the perfect phone background or Instagram story, so save them to your phone for a daily reminder, or share them in your story to spread the positivity.

Happy fall!

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Delaware overnight trip: Rehoboth Beach, hiking & local eateries

Joseph & me at Rehoboth Beach

I love our meticulously planned travels, when we know where we are going & where we will be sleeping every night, but there is nothing more exciting than the spontaneity of a road trip. 

For months, Joseph & I were planning to go up to New York for a few days for a wedding. However, it was not until a few days ago that we decided to leave a day early & make an impromptu trip to Delaware

The day before we left, I did a little research to find a few places where we would want to stop. We packed our bags late Monday night, & then on Tuesday, with bathing suits on underneath our clothes, we headed out in our van to Rehoboth Beach

We were lucky to have gone on one of the last warm days of the season. The ocean was cool but not unbearably so. We played in the waves with youthful exuberance, remembering the carefree days of our childhoods spent jumping through the waves. When the sun disappeared behind the clouds & goosebumps arose on our arms, we retired from our game & laid on the beach, toes dug into the warm sand, to dry off. 

Me at Rehoboth Beach

In our hurry to leave our home, we had not eaten much, so we decided to walk along the boardwalk to find some food. Our first stop was Thrashers, a renowned french fry stand. We ordered a small container of fries to share. Immediately upon receiving our food, cawing seagulls began to swoop down over our heads, getting far too close for my comfort. We walked quickly, shielding our fries from their talons, until we were out of their reach. Then we walked while we munched, searching for our next stop among the many shops & restaurants. 

Most of the businesses were closed for the season, but we finally settled on Blackwall at the Beach because it served crab cakes, which we both had a hankering for. We ordered the Trident Broiler to share, which came with a fillet of salmon, a large lump meat crab cake, & two small shrimps, served with a zesty roasted corn salsa & a roasted red pepper slice topped with melted Parmesan cheese. The plate had both our mouths watering as soon as it was set before us, & we finished it within minutes. All of the seafood was cooked to perfection, & each part of the dish paired beautifully with the subtly spicy aioli & refreshing basil pesto that were served alongside. 

Our stomachs were full, but we thought we would be remiss to leave the boardwalk we both remembered from our childhood without a reminiscent scoop of ice cream. We perused the shops a little longer, dipped into a bookstore to find a few new interesting titles, & then finally settling on Kilwins for our special icy treat.

The locally owned confectionary did not disappoint. I ordered a scoop of the lemon sorbetto, which was thick & creamy, with just the perfect amount of sweet & sour. Joseph ordered a blended scoop of bitter yet sweet cappuccino chip & Kilwins tracks, which was reminiscent of the chocolate-studded favorite, Moose Tracks. We sat on a bench in the fading sunlight to savor our treats before finally heading back to the van.

Our sorbetto & ice cream from Kilwins

We bought the van used from my mom months ago with the idea that it would make a great travel vehicle. It’s not yet as decked out in travel comforts as we would like, but it’s still a large enough space for the two of us to fit comfortably to sleep. Joseph found a local beach that allowed overnight parking, & we drove thirty minutes to the serene spot. In the darkness, we walked up to the sand, gazing up in awe of the stars above our head & watching lightning crackling in distance. In the darkness, we couldn’t see the waves, but the sound of the water crashing on the shore was deafening yet pleasant, like listening to a favorite song turned up all the way on headphones. 

The only discomfort were the biting flies that would not cease feasting on any exposed skin they could find. When we couldn’t take the nuisances any longer, we returned to the van, moved all of our bags to the front, & laid out our sleeping bag & pillows in the back of the van. 

The distant storm had created a humidity in the air that left water dripping down the windows. Our skin sweaty & hot, we debated whether or not to open the windows & invite the flies to join us. Joseph found a way to secure our beach towels overtop open windows, which may have let in a bit of cool air, but mostly the towels just clogged up the gap & left us just as hot as ever. Uncomfortable but exhausted, we both fell into an uneasy sleep.

The night continued to be one of the longest of my life. First & foremost, even with a sleeping bag, the floor of a van does not make a comfortable mattress. Tossing & turning, I felt like I awoke every 20 minutes to reposition my body in an attempt to find a comfortable spot. Meanwhile, the air, which had been unbearably hot to start, chilled as the night went on. By the middle of the night, we had both covered ourselves with blankets & winter jackets to try to stay warm.

When my alarm finally sounded, I awoke feeling tired but resigned to the knowledge that there was no way I was going to get any more rest anyway. We packed up the van & began the bleary-eyed drive to Lums Pond State Park.

Joseph & me at Lums Pond State Park

The trail was just shy of seven miles around a peaceful, blue lake. The hike had little elevation, so despite the distance, it was not challenging. We spent the time chatting with ease. Most of the hike was the same view of the lake obscured partly by the trees we were trekking through. However, we did finally reach the swamp that the Swamp Forest Trail earned its name from. 

When I heard the hike featured a swamp, I was not expecting much, but I was actually pleasantly surprised. The view was stunning. The green water actually looked clean & inviting. Ripples ran along the surface without a sound, blurring the mirrored images of the trees angled overtop its surface. We stood for a moment, soaking in the view before finally turning to walk the few miles back to the van.

The view of the swamp at Lums Pond State Park

For lunch, we decided to go to Market Street in Wilmington, a bustling street with a main-city feel despite being located in the middle of a city. Part of the street had been closed to allow vendors & food trucks to sell their goods. Despite there being a number of restaurants we had heard about, we decided the best taste of local food would be from these brightly colored trucks, so we perused the selection before finally settling on our favorites. Joseph ordered a surf & turf sandwich, a sub roll stuffed with smoked chicken & shrimp smothered in chipotle sauce & sprinkled with bacon, with a side of creamy bacon mac & cheese from a green food truck down the line. Meanwhile, I visited Zaikka, an Indian food truck, & ordered a pita wrap slathered with creamy hummus & topped with lightly fried falafel, lettuce & peppers. We ate at a picnic table, listening to the music blaring from a nearby tent that obliterated any chance for conversation.

The hour was getting late & we still had a long drive to New York, so we decided to find a coffee shop for a little caffeine kick before bidding Delaware farewell. We stopped at Brew HaHa!, a famous Delaware coffee shop serving up some of the best coffee in the state. I never order my coffee with sweetener of any kind, but despite this, the cold latte with almond milk was smooth & light. Brew HaHa! definitely goes on my list of one of the best coffee shops I have been to. 

My iced almond milk latte from Brew HaHa!

Our time in Delaware was short, but no less special than all of our travels. In fact, I think the short amount of time, & the amount activities we stuffed into it, made it even more exciting. The lack of sleep, scenic views, & unending search for delicious food & coffee are what road trips are made of. It’s a little taste of adventure in what otherwise would have been a day like any other. 

However, I am a strong believer that adventures can be found even in the seemingly mundane moments of life. We are all the writers of our own stories, & we can choose the directions they go, what details we choose to focus on, what plot points & characters we choose to pursue. Any day can become an unexpected adventure if you’re willing to think of it that way, & perhaps venture a little outside of your comfort zone. Perhaps it means doing something spontaneous, like a road trip, or just something uncomfortable, like sleeping on the floor of a van. Or maybe it’s just taking note to & giving a little extra appreciation to the moments you don’t normally pay attention to, like the bittersweet taste of coffee. The morning caffeine run or the new restaurant chosen for after-work drinks can be relished for the little joys they are. Life, & all the moments within it, whether they be full of exciting new adventures or comfortable routines, is meant to be fully noticed, experienced & savored.

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