Our Fall Into Health Tips

[caption id="attachment_2867" align="aligncenter" width="686"] Fall into Health[/caption]

Fall is coming and it's time to Fall into Health!  In less than two weeks, the season will change to Fall and pumpkins will take over the world.  There will be pumpkin decorations.  There will be pumpkin spice lattes at Starbucks.  There will be pumpkin spice EVERYTHING.  Fall is about change.  The leaves change and we begin to prepare for a change in weather and a change within ourselves.  This Fall season, we encourage you to “fall” into some healthy patterns.  Our team of experts has come up with their top tips to fall into health this season.  

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# 1 Amanda Patterson, LMHC, CAP, NCC

Fall is officially my favorite time of the year.  The Caring Therapists of Broward office is going to be decorated with above mentioned pumpkins very soon.  For me, Fall is about family, friends and fun.  Cities across the nation host a multitude of events to celebrate the harvest season. During the next couple of months, you can fall into health by following my top tips for this season.   1. Get outdoors In Florida, we will go from 90 degree weather to 80 degree weather and it will make a world of difference.  The weather tempers across the country so be sure to take advantage of it by getting outdoors.  It becomes 5k season again.  Pull out your running shoes and get running.  Find something fun to do outdoors and enjoy it! 2. Spend quality time with family There are going to be a ton of festivals you can attend with the younger people in your life.  Host a pumpkin carving event with your family.  Host a Halloween party and give out prizes for the best costume.  Spending time with family can be fun and stress-free when centered around Fall activities. 3. Explore a hobby around crafting This is the perfect season to hone in on your crafting hobby.  Your local Michael’s will have plenty of fabric, decorations and trinkets you can pick up and create some amazing household decorations.  You don’t even have to spend a dime either.  Go outside and find some pinecones and use items around the house to decorate them. 4. Go outside of your comfort zone Go to a haunted house and let yourself feel the anxiety that will inevitably come along with being there.  Try running a 10k instead of  5k.  The magic occurs in life when you do things outside of your comfort zone. 5. Learn to embrace fun My favorite thing about Fall is how much fun I have.  It’s fun to watch Hocus Pocus and eat candy corn.  It’s fun to look up recipes for warm soups.  It’s fun to dress up for Halloween and go trick or treating with my family.  It’s fun to work my way through a corn maze.  What can you do to embrace fun this Fall?

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Amanda Patterson, LMHC, CAP decided to become a therapist while attending Nova Southeastern University. She saw the need to help people achieve the life they wanted to live, while creating a life of her own. She completed her master’s in Mental Health Counseling and started a career in the juvenile justice arena. Since then, she has started a private practice in Pembroke Pines, Florida, specializing in depression, anxiety relationship issues, and substance abuse. Amanda is a believer in holistic treatment and she practices veganism, meditation and yoga in her life. Find out more about her practice here. For a free 15-minute consultation, call or text Amanda at 954-378-5381 or email her at amanda@amandapattersonlmhc.com.

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 #2 Stephanie Savo LMHC, LLC

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#3 Julie Rothenberg MS, RD, LDN

As the seasons change, so can your immune system. Whether it’s back to school or just back to a chillier time – the common cold knows just when to sneak in! So let’s have a “Feel Good Fall” this year by pumping up your immune system with good nutrition and care. Eat a diet high in fruits and vegetables! Fruits and vegetables are high in a number of different antioxidants and immune boosting phytochemicals. Ensuring about four servings vegetables and two servings of fruit per day will lead you to success! Fruits and vegetables also fill you up due to the large amount of fiber most of them have. This fiber fullness can help prevent overeating which leads to weight management – another immune boosting factor. Lastly, fruits and vegetables help to maintain regular bowel function. By having regular bowel movements, your body is able to rid itself of waste and toxins while making sure to break down and absorb the necessary nutrients you need to stay healthy!

Wondering how to sneak in an extra dose of fruits or veggies?

1. Add vegetables to your breakfast! Sneak some veggies into an omelet or breakfast burrito. 2. Add some greens to your smoothie. Get an extra dose of greens without even tasting them! Use 1 – 2 cups of spinach or kale in your next breakfast smoothie or smoothie snack! 3. Use veggies as dips and spreads: Hummus (and various other bean dips / spreads) are a great way to enhance the taste of your veggies instead of using a fatty or sugary salad dressing. Salsa is also a great alternative to a heavy and or creamy dip. Salsa is made completely of vegetables and is low in both added sugar and fat! Get that garlic! Garlic is not just a way to ward off Vampires, as garlic can also ward off sickness too! Garlic contains the ingredient allicin, which has been shown to help rid the body of infection and bacteria. Mince raw garlic to release the most potent of allicin particles and add about 2 cloves to your diet daily! A study conducted by Lissiman et al. in 2014 utilized about 146 people, and compared a garlic taking group and a placebo group to the incidence of the common cold. After a three-month period, the results found that the garlic taking group was two-thirds less likely to catch the common cold! Garlic has other disease fighting properties as it has also been shown to have anti cancer effects as well. Try a cup of tea! Tea has been shown to have very beneficial catechins (antioxidants) that help to boost the immune system. L theanine is an immune boosting amino acid that is present in both black and green teas. For positive effects, you can sip on up to three cups of black or green tea daily! Works Cited: Lissiman E, Bhasale AL, Cohen M. Garlic for the common cold. Cochrane Database of Systematic Reviews 2014, Issue 11.

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I am a nutrition enthusiast aiming to improve my client’s relationships with food and their bodies while meeting individual nutrition needs and goals. My approach is to provide personalized nutrition therapy based on Intuitive Eating and mindfulness while providing nutrition education and realistic solutions. I use evidence based research as well as functional foods and supplements to support healthy changes for the mind, body and soul. I specialize in wide range of nutrition services including improving relationships with food by overcoming emotional / disordered eating, weight loss counseling, wellness counseling, disease specific nutrition counseling, pre and post natal nutrition and digestive health!

I have a very extensive education in Dietetics as I obtained my Bachelor of Science degree in dietetics from the University of Florida and then continued on at Loyola University Chicago to obtain my Master of Science degree in Dietetics as well. I completed my 1200 hour dietetic internship also at Loyola University Chicago concentrating in public health and being fortunate to have rotations at a variety of places including Wilton Enterprise, the USDA’s Egg Nutrition Center, community health centers, school based health centers, WIC and Loyola University Medical Center. I currently work in an acute care hospital on Miami Beach where I see a wide range of patients in addition to my private practice as registered dietitian for and owner of JuliENERGYnutrition LLC.

I pride myself on being a “Concierge Dietitian.” I will meet YOU were you need to be. I have office space with Caring Therapists of Broward in Pembroke Pines, Florida as well as in Coconut Grove, Miami! Call me for your FREE 15 minute consultation today!

Phone: 954.655.8543            Web: http://www.JuliENERGYnutrition.com

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#4 Heather Hundhausen

Fall into a PEACEFUL holiday season. Do you love the holidays?  Is it a time of peace for you?  Times of having family over, sharing food, and making wonderful memories. The holidays aren't all fun and games for everyone.  Some people dread the holidays.  It has nothing to do with peaceful times, relaxation, laugher, fun and games.  For many people, the stress of shopping alone will drive them either crazy, broke, or both.  When it's time to get together with the family, members are arguing, fighting, upset, getting drunk, and giving each other the silent treatment.  The kids may end up fighting and being stubborn.  You imagined it one way, but it turned out completely another.  It resembles more of a disaster than a warm, peaceful, loving holiday. It's important to take care of yourself in body, mind and spirit during this time.  A holistic approach to the holidays are best!  If you have the intention to make it a time where you nourish and honor your body, take charge of your mindset, stay present and mindful, and keep your spiritual connection healthy, you will make it through the holidays with peace!  Find out more about your body-mind connection at heatherhundhausen.com. Creating PEACE in your holidays will start inside of yourself!  If you feel peaceful, you bring peace to your environment, you bring peace to your family, you bring peace to your surrounding cities and to the world.  Many times, we believe that peace in our homes is something that we cannot possibly manage, since we cannot control others.  But you will find, as you dive deeper into loving yourself, and clearing out all of the pain, struggle, and "baggage" you will make peace happen around you, just by loving yourself and being a more peaceful you. I remember when I would yell at the kids, the days would slip by so fast, I would try to get them to behave, but the harder I tried, the worse they behaved, it seemed.  I started on a journey to loving myself, which slowly spread out into the household to the children.  Generally, children are very open and receptive to receiving love, especially the younger ones.  Once my self-love started to grow, and I was actually putting into practice the knowledge and tools I had learned about self-love, everything changed.  The children actually still call that time, "when mommy got nice."  We now have an environment where the children fight about doing chores and get their feelings hurt when they can't help out around the house.  It's a completely opposite environment of what I had before! Loving yourself is imperative to the amount of peace you can create inside yourself, and therefore, in your environment, including your home for the holidays.    If you are not where you want to be with loving yourself, please come join me in my Facebook group: Beautifully Authentic.  We are currently running a "12 Days of Loving Yourself Challenge" where I give away tips and tools for self-love every day.  Start now!   You can read all day long to try to change, but nothing will happen if you aren't taking action and implementing and experiencing what you are learning.   My intention with each of the people I work with, is to get them lasting results, not just new information. Learning boundaries and what to do with conflict is one of the most important parts to creating peace inside yourself, and in your external environment.

FALL into peace by taking action NOW!  If you're ready to start the path to peace, please click below for a FREE training on boundaries.