Welcome to the first week of our Fall Wellness Challenge! 🍁 As we kick things off, we’ll be diving into the heart of what keeps us strong and healthy—nutrition and movement. The goal of this lesson is to equip you with practical tips on how to nourish your body with seasonal, nutrient-packed foods that will keep your immune system thriving, plus a fun, full-body workout to boost your energy and keep you moving as we enter the cooler months.

What We’ll Cover:

• The best fall foods to support your immune system
• Immune-boosting herbs, spices, and supplements
• Meal planning tips featuring seasonal ingredients
• A 30-minute full-body EMOM workout to keep you strong and fit
• Hydration tips for staying healthy and energized
• A fall-inspired recipe to nourish your body

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Best Fall Foods for Immune Support:

Fall is the perfect time to focus on warm, grounding foods that are packed with vitamins and minerals. These foods help to strengthen your body’s defenses, keep you energized, and improve digestion:

• Pumpkin & Squash: Rich in beta-carotene (Vitamin A), which supports immune health and skin protection.
• Root Vegetables (Carrots, Sweet Potatoes, Beets): Loaded with antioxidants, fiber, and essential vitamins like C and A.
• Dark Leafy Greens (Kale, Spinach, Swiss Chard): Full of Vitamin C, iron, and fiber, these greens help to fight off infections.
• Citrus Fruits (Oranges, Grapefruit, Lemons): High in Vitamin C, which is key for boosting your immune system.
• Garlic & Onions: Natural antivirals and anti-inflammatories, these help fight off bacteria and infections.

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Immune-Boosting Herbs and Supplements:

Incorporating certain herbs and spices can give your immune system the extra edge it needs during fall. Here are some of the best:

1. Elderberry: Known for its antiviral properties, elderberry is great for both preventing and shortening the duration of colds and flu.
2. Echinacea: This herb stimulates immune function and is a popular choice for preventing upper respiratory infections.
3. Astragalus: A potent herb for boosting immunity and protecting against stress, astragalus helps prevent illness and inflammation.
4. Ginger: Anti-inflammatory and warming, ginger is perfect for digestion and immune support. Add it to teas, soups, or smoothies.
5. Turmeric: A powerful anti-inflammatory, turmeric can support your immune system and overall well-being. Include it in curries, golden milk, or use it as a spice for roasted veggies.
6. Cinnamon: Warming and great for circulation, cinnamon is full of antioxidants that help fight infections. Add it to teas, oatmeal, or smoothies.
7. Garlic: A natural antibiotic, garlic has strong antimicrobial properties and can be used daily to ward off infections.
8. Thyme: Known for its antimicrobial and antiseptic properties, thyme can be used in teas or as an essential oil to help with respiratory issues.
9. Rosehips: High in Vitamin C, rosehips help boost your immune system and reduce inflammation. You can add them to teas or infuse them in water.
10. Probiotics: A healthy gut is key to a strong immune system, so including fermented foods like sauerkraut, yogurt, or a probiotic supplement can help keep your defenses strong.

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Hydration Tips for Fall:

As the weather cools down, we often forget to stay hydrated, but it’s just as important in fall as it is in summer! Staying properly hydrated supports your immune system, keeps your skin glowing, and helps with digestion.

Here are some hydration tips to keep in mind:

• Drink warm herbal teas throughout the day (ginger, chamomile, or green tea are great options).
• Infuse water with slices of citrus, cucumber, or herbs like mint to make it more enjoyable.
• Bone broth is a great way to hydrate while also supporting your immune system with minerals and nutrients.
• Aim to drink at least half your body weight in ounces of water per day to maintain optimal hydration.

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Full Body Fall Workout: 30-Minute EMOM

Movement is just as important as nutrition when it comes to keeping your body healthy and strong. Here’s a simple but effective workout that you can do anywhere, no equipment needed! This EMOM (Every Minute On the Minute) workout will have you moving for 30 minutes, keeping your heart rate up and engaging all major muscle groups.

Here’s how it works: Every minute, complete the specified exercise. Once you finish, rest until the minute is over. Start the next exercise at the top of the next minute. Repeat for 5 rounds.

30-Minute EMOM:

• Minute 1: 20 Lunges (alternating legs)
• Minute 2: 30 Jumping Jacks
• Minute 3: 45-Second Plank
• Minute 4: 30-Second Bear Crawl (move forward and back in a small space)
• Minute 5: 8 No-Push Up Burpees (omit the push-up for a quicker pace)
• Minute 6: 30 Alternating V-Ups (core focused)

Repeat the entire sequence 5 times!

This workout is designed to be fun, quick, and effective. It challenges your cardiovascular system while building strength and improving core stability. You’ll feel energized and accomplished after completing all five rounds!

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Your Daily Challenge:

Let’s keep this workout as part of our daily routine this week! Each day, complete this quick and easy 30-minute EMOM workout to get your body moving. If you have extra time, add in 20 minutes of walking, biking, or jogging to further boost your cardio and overall wellness. It’s a great way to stay active and energized as we head into cooler weather.

Fall Recipe Idea: Immune-Boosting Sweet Potato & Ginger Soup

Warm up with this nourishing, immune-boosting soup packed with vitamins and minerals that support your health as the weather cools down. Sweet potatoes provide beta-carotene for immune function, while ginger adds anti-inflammatory properties.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 4 cups vegetable or chicken broth
• 1 tsp turmeric powder
• 1/2 tsp cinnamon
• Salt and pepper to taste
• Olive oil for sautéing
• Optional toppings: coconut milk, fresh herbs, or pumpkin seeds

Instructions:

1. Heat olive oil in a large pot and sauté onions, garlic, and ginger until soft.
2. Add sweet potatoes, turmeric, cinnamon, and broth to the pot. Bring to a boil, then reduce heat and simmer for 20 minutes or until sweet potatoes are tender.
3. Blend the soup until smooth with an immersion blender, or carefully transfer to a blender in batches.
4. Adjust seasoning and top with optional toppings like a drizzle of coconut milk or fresh herbs.
5. Serve warm and enjoy the nourishing, immune-boosting benefits!

High-Protein Recipe Idea: Garlic Herb Chicken with Roasted Veggies

This simple yet flavorful dish is packed with protein from the chicken, healthy fats, and nutrient-dense vegetables. It’s perfect for a hearty fall dinner!

Ingredients:

• 4 boneless, skinless chicken breasts (or thighs)
• 2 tbsp olive oil
• 4 garlic cloves, minced
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 lemon, sliced
• 1 lb Brussels sprouts, halved
• 2 large carrots, sliced
• 1 large red onion, chopped
• 1 sweet potato, diced

Instructions:

1. Preheat Oven to 400°F (200°C).
2. Season Chicken: In a small bowl, mix olive oil, garlic, rosemary, thyme, oregano, salt, and pepper. Rub the mixture all over the chicken breasts.
3. Prepare Vegetables: On a large baking sheet, spread out the Brussels sprouts, carrots, red onion, and sweet potato. Drizzle with olive oil, season with salt and pepper, and toss to coat.
4. Add Chicken: Place the seasoned chicken breasts on top of the vegetables. Lay lemon slices over the chicken for extra flavor.
5. Roast for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender and slightly caramelized.
6. Serve the chicken with the roasted veggies on the side. Garnish with fresh herbs or an extra squeeze of lemon juice if desired.

This meal is a protein powerhouse thanks to the chicken, and the roasted veggies add fiber and vitamins for a balanced, satisfying dinner. Perfect for fall nights when you want something hearty but nutritious!

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By combining immune-boosting nutrition, hydration, and movement, you’re setting yourself up for a healthy, strong, and vibrant fall season. Don’t forget to make this workout part of your daily routine, fuel your body with these nutritious fall foods, and try out our delicious sweet potato and ginger soup to keep your immune system in top shape!

Let’s Stay Strong and Nourished This Fall! 💪🍁