playkettering.org For more information, call 937.296.2587. 35 Your Workout Can Help Manage Back-to-School Stress Does getting back into the swing of things have you feeling overwhelmed? Most adults in the U.S. report feeling stressed, and jumping back into a busy routine, plus preparing for the holidays ahead can increase those stress levels. Need help managing the extra stress? Get moving! Why? • The endorphin rush. Working out gives the brain a dose of endorphins. These hormones are secreted by the body to relieve stress and pain. • The distraction. A workout with a good friend or a solo run on the treadmill with a great playlist will shift your focus away from your growing to-do list. • The mood boost. Working out often leads to more self-confidence, better sleep, and can help you feel more in control of your body and life. Don’t ‘Fall’ into Unhealthy Habits: 10 Tips for Healthy Autumn Eating The fresh produce of summer makes it easier (aside from the lure of ice cream) to maintain a healthy diet. Plus, during the warmer months, our bodies naturally want lighter foods. When the weather turns cool, your body’s natural instinct is to store fat. And delicious stuff, like apple cider, pumpkin spice lattes, pies and cinnamon doughnuts, is everywhere. With some common sense and our quick guide, you can indulge in favorite fall treats without your wellness goals going into hibernation. 1. Continue eating local – plenty of healthy, plant-based options are still available after watermelon season ends. Snack on apples and look for recipes that use root vegetables like sweet potatoes, parsnips, carrots and squash. 2. Embrace citrus season – don’t forget about produce that isn’t local! Citrus fruits, plus bananas, pineapples and avocados contain Vitamin C, a must during cold season. 3. Enjoy the flavors of the season – the spice in pumpkin spice? It’s good for you! (The whipped cream, not so much.) Incorporate fall spices like cinnamon, ginger, cardamom and turmeric into healthier recipes. Studies show that certain spices may boost metabolism and help you feel more satisfied after a meal. 4. Stick to whole grains – as bread, rice casseroles and hearty pasta dishes become the stars of the table, stay away from refined white flour and white rice. Brown rice, whole wheat flour, wild rice, bulgur wheat and barley are some tasty, filling alternatives. 5. Remember lean proteins – fattier meats like beef and sausage are popular during the colder months. Try to only eat them once in a while, and enjoy a roast chicken or some turkey breast instead. 6. Eat more soup – use chicken or veggie stock to make healthy, warming soups. Look for new recipes or experiment with your pantry. 7. Try winter greens – maybe summer lettuces have left the farmer’s market for now, but did you know that certain greens grow during the winter? Health food staple kale is one, plus Swiss chard, collards, mustard greens and beet greens. Cooking them will help temper any bitter taste. 8. Plan ahead – this holds true in any season, but especially during the busy back-to- school and holiday seasons. Nutritious freezer meals and a crock pot or Instant Pot are your best fall and winter pals. 9. Incorporate nuts and nut butters – nuts contain healthy fat, and they’re a cold- season favorite. Snack on pecans, almonds or walnuts. Just be sure to measure out your servings. 10. Have a piece of pie! Fall treats are meant to be enjoyed, so have at them in moderation. Try a smaller piece of pumpkin pie, a tall skim pumpkin spice latte or splitting that cider doughnut with a friend. Fall Lawn Care Tips from Parks Maintenance Brandon Douglas from Parks Maintenance has some helpful tips on how to care for your lawn this fall, so it’s beautiful when spring rolls around. Here are his suggestions: • Fall is a great time to put down the last application of fertilizer on lawns to help promote root growth throughout the winter and also giving it deeper color later into the winter and an earlier green-up in the spring. • Apply a fall application of weed control. Turf weeds are fairly easy to kill during the fall and this prevents competition with your grass. It also makes a drastic difference in how many weeds will be present the following spring. • Aerate the turf. Fall aeration helps break through the thatch layer and also helps with compacted soils. It provides the space and oxygen needed to promote a healthy root zone for the turf. • Mowing or mulching up some leaves on the turf can be beneficial but when the leaves really start piling up, get them to the curb. Leaves mowed up too heavy or left to sit can block light and trap moisture that will kill off the turf. • Now is the time to think of color for spring. Plant bulbs such as daffodils and tulips in fall to get early spring color. Planting garden pansies is another great way to obtain color late through the fall and very early spring. • Plant a tree. Trees planted now are able to overwinter and settle in, allowing them a strong start in the spring. • Cut back perennial plants and remove dead annuals. • Fall is the perfect time to dig up, divide, and replant perennials that have outgrown their space or just want more to plant elsewhere. • Cultivate mulch beds. Use a garden weasel or hard rake to break through and cultivate mulch beds that are too thick. This allows air and moisture to get in to help break down the material and also freshens up the look till you can reapply mulch in spring. • Take a look up. Now is a good time to inspect trees and shrubs for any dead wood or pruning. • To save a lot of time and money in the spring, don’t forget to remove all hoses and winterize any outdoor plumbing and irrigation. PLAYKETTERING NEWS *This article is intended for general advice only. If you have specific wellness or nutrition concerns, please contact a health professional.
