Autumn Radiance
A radiant guide through Autumn Foods shared by a lover of nutrients and aspiring nutritionist, Kristin Tedeschi
Inhale in, Exhale out.
These simple words describe what is best to detox our minds and bodies from blockages or stagnant energy essentially on every level.
Fall is the season of change, a transitioning time that can focus on resetting the body. By eliminating toxins via the detox pathways, rejuvenating the lymphatic system and boosting our immune system, we can prepare to thrive during the winter months ahead.
How can we do so?
Food and Focus
Think the color of the rainbow. Autumn foods are not only radiant in color but they are radiant in nutrients. Packed with minerals, vitamins, anti-inflammatory and powerhouse detoxification, so essentially the more color on your plate, the better! Mix this with some lymphatic drainage focus and you are on your way to nourishment and radiance!
I want to share some of my vibrant autumn foods that I like to fill my plate with along with a little extra focus on rejuvenating the lymphatic system.
Foods
Artichokes
Artichokes are low in fat but packed with nutrients from fiber, minerals, vitamins and antioxidants. It contains liver-protective agents called cynarin. These compounds stimulate the liver and gallbladder. They are high in fiber with 6g per serving, rare for a vegetable! Keeping the digestive tract moving. Artichokes contain inulin, a type of fiber which acts as a prebiotic, promoting friendly gut bacteria.
Beets
Beets are a rich storehouse of minerals, including iron, potassium, copper, zinc calcium and magnesium. Because they are a source of soluble fiber, they help to cleanse the large intestine and have a natural laxative effect. They are high in iron, which makes them a good blood builder. The pigment in beets is called betalains, which posses a number of anti-inflammatory properties.
Broccoli
Although an “all season” cruciferous, Autumn is its season with a sweeter, less bitter taste and a sharper color. Broccoli is a rich source of beta-carotene and other carotenoids (natural pigments synthesized by plants, responsible for their color) along with other powerful antioxidants that neutralize free radicals, aid in detoxification and improve gut health. Its natural fiber context promotes regularity and daily excretion of toxins, improves gut health and also plays a role in regulation of the immune systems and inflammation.
Brussel Sprouts
Another powerhouse cruciferous vegetable that is low in calories but packed with fiber, minerals, vitamins and antioxidants. High in vitamin c, which is an antioxidant involved in immune function and tissue repair. The fiber content helps support regularity and gut health.
Butternut Squash (Winter Squash)
Now when we think of fall we think of winter squashes - satisfying in color, taste and fullness. Butternut squash specifically is full of vitamins, minerals and antioxidants. Rich in carotenoids and other antioxidants including vitamin A, C & E. These antioxidants reduce inflammation and boost immune systems.
Cranberries
Berries, specifically cranberries (it is fall season) are rich in detoxifying benefits that cleanse the body and add in hydration for a healthy lymph. Their antibacterial and antiviral properties promote detoxification within the liver. The liver is one of the most important organs for filtering out toxins.
Garlic
Garlic has powerful antimicrobial properties and helps to cleanse the blood of unhealthy microorganism, including bacteria, fungi, viruses and parasites. Garlic also enhances the functioning of our immune system and helps to cleanse the blood of harmful LDL cholesterol, while increasing HDL.
Kale
Dark leafy greens remove harmful chemicals and toxins from our bodies but Kale is it sweetest in cooler temperatures. It is one of the highest in antioxidants of any plant, specifically quercetin and kaempferol which can aid in the reduction of inflammation, anti-viral and detox of the liver to just name a few.
Pomegranates
One of my personal favorites because it is the juiciest & brightest in fall seasons. The seeds get their vibrant color from polyphenols which are a powerful antioxidant, aiding in the reduction of inflammation. This, in combination with a mixture of vitamins (C, E, K) prevent and fight illness, reduce oxidative stress, reduce inflammation in the gut and improve digestion.
Pumpkin Seeds
Mega powerhouse of health benefits for the body. Loaded with zinc to boost the immune system, iron for red blood cell functions, natural chlorophyll (green color) which alkalizes and cleanses the body and anti-microbial properties. Add to salads, smoothies, soups, pesto, yogurt and dips for a pop of nutrition!
Water
No other way to detox and keep systems flowing then staying hydrated! Drink, Drink, Drink & add a little bit of lemon. Lemons are excellent for cleansing the digestive tract and help to alkalize the blood. They stimulate intestinal functions and the astringent properties help cleanse the body of excess mucus.
Focus
Infrared Sauna
Sweating is the body’s safe and natural way to heal, releasing stagnant build-up in the tissues and cells as well as renewing the blood system. Far infrared heats the body directly causing a rise in core temperature resulting in a deep, detoxifying sweat.
Infrared saunas stimulate lymphatic drainage and boost circulation, which helps to bring essential nutrients, oxygen and other substances to the cells of the body.
The heat also stimulates a cellular detoxification mobilizing toxins through the body. There are two types of toxins in the body.
Water-soluble toxins: which are easily flushed out of the body via the blood and kidneys.
Fat-soluble toxins (Obesogenic compounds): which must be converted by the liver to become water soluble. Fat-soluble toxins include pesticides, preservatives, food additives, heavy metals, pollutants, plastics, other environmental chemicals, fragrances like perfumes, personal care products including deodorants.
Sunshine Kate’s offers Private Far Infrared Sauna Sessions with chromotherapy that will warm and soothe the body in the cold months to come!
Self Radiant Breast Massage
Establishing a daily ritual of giving yourself a breast massage will help you notice and identify any changes within breast tissue and offers your body another tool to decrease stress and tension, as well as enhance a your connection to your sensuality and feminine essence. Daily breast massage helps move excess estrogen and toxins through the lymph out of the breasts.
Breast Massage Benefits include:
-Relieves tension, stress and tightness in the body.
-Increases energy flow and oxygen flow.
-Improves blood circulation.
-Flushes out toxins and encourages lymphatic drainage (this can prevent cysts and lumps from forming).
-Induces a sense of sensuality and connection the body.
-Alleviates premenstrual discomfort associated with breasts.
-Aids in reducing depression as it boosts oxytocin levels.
-Supports endocrine health and hormonal balance.
Need a little help in beginning? Sunshine Kate’s offers many services to learn how to give yourself a breast massage, apply detox lower belly or liver packs or simply just to learn more about general body detoxification
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Rejuvenation Massages
Belly or Face & Upper Body Rejuvenation massages are a great way to disperse tension, open up the lymphatic system, assist in regulating the digestive system and contributing to overall detoxification.
Brie at Mudita Thai Bodywork offers both and let me tell you this woman is one of the best! She listens, explores with you and follows your body.
Belly Rejuvenation focuses on the area from the lower breast to just under the naval. It helps alleviate the adrenal fatigue in the belly that may disrupt digestive systems, lead to painful cramps, bloating and much more. Her grounding work of the head, neck and face brings the head/intellectual brain, the emotional brain and physical body into balance.
Face & Upper Body Rejuvenation focuses on the head, face, neck, pectoral region, shoulders and arms. Small facial cups are used to open the lymph system of your face releasing old stagnant fluid.
Meet Kristin: Aspiring Nutritionist
Kristin came to us in May of 2019 after she left her mainstream Marketing job to find something that aligned with her passion, goals and ultimate journey. She is currently study for her Holistic Health and Wellness Certification with a focus in nutrition and exercise. Her active lifestyle of sports, snowboarding, strength & resistance training and exploration has lead her to the path of studying food and all the nutrients that help the body maintain health, heal, detox and/or contribute to body goals based on training.
She hopes to provide knowledge and support to the community about foods that fuel our bodies and souls, heal blockages or glitches in the body and mind and provide reliable education that can help individuals throughout their wellness journey.
Kristin has just begun her journey in the health and wellness world but her passion, drive and caring nature are sure to be a force in the field.