thetinyyet powerfulword thatcan change yourlife
BURLINGTON FASHION
well-being all year round
IN THIS
FallHealth
From humidifiers to yoga and even face yoga, we have something for you to help keep your skin glowing this fall.
EASYfallrecipes
As the weather begins to cool, what’s better than comfort food...well...EASY comfort food!
PUBLISHER
Indie Publishing Local Umbrella Media
EDITOR
Dana Grizzél
advertise with us (615) 594-7639
connect@indie-pub.com
brad@localumbrella.com BurlingtonMagNC.com
Tips on how to step up your health this fall, including tips on putting yourself first...who knew?!
GatherAround 06 14
Gathering together with family and friends to share food and fall craft ideas. Create warm memories this fall.
STAFF SUPPORT
Elise Hill, Riley Proserpi
creative design & branding Indie Publishing Creative
OTHER CONTRIBUTORS
City of Graham Cathryn Hartwell (WindChime Realty)
photography & IMAGE credits Indie Publishing Creative Team & Citizen Photography
INDIE PUBLISHING © 2010 - 2025 in partnership with Local Umbrella Media a positive publication publisher
Reproduction or duplication of any part herein requires written permission from publisher All information included herein is correct to the best of Publisher's knowledge as of publication date. Corrections should be forwarded to Publisher at connect@indie-pub com for consideration Paid advertisements or advertorials contained herein are not endorsed or recommended by Publisher and do not reflect Publisher's opinion or political or religious views; therefore, Publisher shall not be held liable for business practices of advertisers Publisher not liable for images or content accepted in good faith
HEALTHY LIVING FEELS GOOD!
eed to change up our skin w elements of weather and find harmonious ways to balance our skin with our environment(s) indoors and out!
USE A HYDRATING CLEANSER:
Switch from a summer cleanser to a gentle, hydrating one to avoid stripping natural moisture
GENTLE EXFOLIATION:
Exfoliate 1-2 times a week with a chemical exfoliant like glycolic or lactic acid to remove dead skin cells, which makes your skin look dull
UPGRADE YOUR MOISTURIZER:
Opt for a richer, more intensive moisturizer to replenish moisture and keep your skin plump and supple
INCORPORATE A FACIAL OIL:
Apply a nourishing facial oil at night to lock in hydration and give your skin a soft, radiant glow.
DON'T SKIP SUNSCREEN:
UV rays are present all year, so continue to use a broad-spectrum SPF 30 or higher daily to protect your skin.
HYDRATING TONERS AND SERUMS:
Add a hydrating toner or serum with ingredients like hyaluronic acid and ceramides to draw and hold moisture in your skin.
HUMIDIFY YOUR HOME:
Place a humidifier in your home to add moisture to the air, especially in heated indoor environments.
HYDRATE FROM WITHIN:
Drink plenty of water and eat moisture-rich foods to help hydrate your skin from the inside out
PROTECT YOUR LIPS AND HANDS:
These areas are prone to dryness, so focus on using lip balms and hand creams.
TAKE LUKEWARM SHOWERS:
Hot water can strip your skin of its natural oils, so take shorter, lukewarm showers instead.
now get out there & glow this fall!
workoutfor glowingskin
OF THE MONTH
to face yoga...we’ve got you covered!
Yoga has so many proven benefits that one could go on and on about them Here is a quick guide to 8 yoga poses that are touted as beneficial to your body AND your skin Google away!
HALASANA (Plow Pose) ... increases blood circulation to the face
SARVANGASANA (Shoulder Stand Pose) ... can help get rid of acne, wrinkles, fine lines & dullness
TRIKONASANA (Triangle Pose) helps skin feel rejuvenated, revitalized and gives it a healthy glow
BHARADVAJASANA (Torso Stretch Pose) helps remove toxins from the organs
BHUJANGASANA (Cobra Pose) helps with premature ageing, acne, psoriasis
MATSYASANA (Fish Pose) providing oxygen and nutrients to the skin cells & so much more!
USTRASANA (Camel Pose) relieves stress and tension, which can manifest as skin issues
ADHO MUKHA SVANASANA (Downward-facing Dog) aids in detoxification by supporting lymphatic system
What is face yoga...?
Facial yoga is a series of exercises that involve movements and stretches of the facial muscles. The goal of facial yoga is to improve the appearance of the face by toning, lifting, and reducing wrinkles
Facial yoga exercises typically include: eye rotations, lip stretches, cheek lifts, forehead smoothing, and neck stretches.
Proponents of facial yoga claim that it can: improve skin tone and elasticity, reduce the appearance of wrinkles, lift sagging facial features, promote lymphatic drainage, and reduce stress and tension.
Scientific Evidence:
While anecdotal evidence suggests that facial yoga may improve facial appearance, there is limited scientific evidence to support these claims One small study found that participants who performed facial yoga exercises for 20 weeks showed some improvement in facial fullness. However, more research is needed to confirm these findings.
Precautions:
It is important to note that facial yoga may not be suitable for everyone People with skin conditions, such as rosacea or eczema, should consult with a dermatologist before starting facial yoga Additionally, pregnant women and people with facial nerve damage should avoid facial yoga exercises
Stretching
don’t skip it!
Stretching is an often-overlooked but essential part of any fitness routine It prepares the body for physical activity, enhances performance, and supports long-term flexibility and mobility.
Whether you’re lifting weights, running, or practicing yoga, stretching before and after ensures your body stays strong, agile, and resilient
Before working out, dynamic stretching is especially valuable. Movements such as walking lunges, arm circles, or leg swings gently raise the heart rate, increase blood flow, and warm up the muscles This helps loosen stiff joints, improves range of motion, and reduces the likelihood of injuries such as strains or pulls Dynamic stretches also prepare the nervous system, boosting coordination and power for the workout ahead.
After exercise, dynamic stretching is especially valuable Movements such as walking lunges, arm circles, or leg swings gently raise the heart rate, increase blood flow, and warm up the muscles This helps loosen stiff joints, improves range of motion, and reduces the likelihood of injuries such as strains or pulls. Dynamic stretches also prepare the nervous system, boosting coordination and power for the workout ahead.
Incorporating both types of stretching consistently can transform your fitness journey Beyond protecting against injury, stretching enhances performance, prevents tightness, and contributes to overall physical well-being Whether you’re lifting weights, running, or practicing yoga, stretching before and after ens your body stays strong, agile, and resilient
Take it Outside...
Getting outside for exercise boosts mood, improves phy health, reduces stress, enhances vitamin D levels, increa energy, supports heart health, improves sleep, and conn with nature and fresh air And if you can manage to do t thing in the morning...you’re also resetting the ever-imp circadian rhythm...for better s;eep!
LET'S WORK OUT!
Working out with a friend or partner offers numerous benefits that can boost motivation, consistency, and enjoyment First, having a workout buddy creates accountability you're less likely to skip a session when someone else is counting on you. This can help build a consistent routine and keep you on track with your fitness goals.
Exercising with a friend also adds a social element, making workouts more fun and less of a chore Friendly competition can push you to work harder and try new challenges you might avoid alone.
Additionally, a partner can provide encouragement, support, and even assist with certain exercises, like spotting during weightlifting Sharing progress and celebrating achievements together can also be highly rewarding
Working out together also allows for greater creativity in your fitness routine, such as partner workouts or outdoor group activities. It can reduce feelings of isolation and help build a stronger emotional connection Ultimately, working out with someone else fosters a sense of teamwork and can turn fitness into a shared journey, helping both individuals stay committed and reach their goals faster and more effectively.
Moreover, having a partner can help you stay mentally engaged and prevent burnout You’re more likely to enjoy the process, stay positive, and make fitness a long-term lifestyle choice.
The tiny yet powerful word that can restore your sanity (& give you back a big chunk of your day!)
“NO”
Saying “no” has often been seen in a negative light, but in reality, it is a healthy and necessary act of self-care Many people struggle with the pressure to always be available, helpful, or agreeable, fearing that turning down requests might disappoint others or create conflict.
But here’s the thing: constantly saying “yes” can lead to stress, burnout, and even build resentment Learning to say “no” allows us to set boundaries, protect our energy and prioritize what truly matters.
When we agree to things out of guilt or obligation, we often sacrifice our own needs in the process Over time, this can leave us feeling drained and undervalued By practicing the habit of saying “no,” we reclaim control over our time and mental well-being. It helps us avoid overcommitting and ensures that when we do say “yes,” it comes from a place of genuine willingness and capacity, not exhaustion.
Saying “no” is also an important part of maintaining healthy relationships. True respect between people includes understanding and honoring boundaries. When we assert our limits honestly, we encourage others to do the same, creating more balanced and authentic connections It teaches those around us that our time and energy are valuable, while also modeling healthy selfrespect
Importantly, saying “no” does not mean being unkind or selfish. It can be done with politeness and empathy: “I appreciate you thinking of me, but I can’t commit right now ” This communicates care while still honoring personal limits The more we practice it, the more natural it becomes, and the less guilt we feel
Ultimately, saying “no” is not about rejecting people it is about saying “yes” to ourselves. By protecting our time, mental health, and priorities, we create space for growth, balance, and genuine joy in the commitments we do choose
takingMEtime the importance of
Recharge...
Taking time for yourself is essential for mental and physical well-being. In today’s fast-paced world, it's easy to get caught up in endless responsibilities, deadlines, and social obligations, often neglecting your own needs However, carving out personal time allows your mind and body to recharge, helping you stay grounded and energized
Making self-care a priority can significantly reduce stress and improve your overall outlook. Whether it’s a quiet walk, reading a book, meditating, or simply sitting in silence, these moments help calm your nervous system and bring clarity to your thoughts When you invest in yourself, you're better equipped to manage challenges and maintain emotional balance.
Taking intentional time alone also helps you reconnect with your inner self It’s in these quiet moments that you rediscover your passions, reflect on your goals, and tap into your creativity. This personal insight leads to better decision-making and a deeper understanding of what truly matters to you.
When you consistently prioritize your well-being, it positively impacts every area of your life You become more present with loved ones, more focused at work, and more resilient in the face of stress. On the other hand, when you ignore your need for rest and reflection, exhaustion and burnout are inevitable.
Ultimately, making space for yourself is not a luxury it’s a necessity Regular breaks and moments of solitude help you maintain long-term happiness, health, and balance. By valuing your own needs, you build a stronger, more fulfilled version of yourself, ready to engage fully with the world around you.
"It’s okay to take a break."
it’s your journey – @reallygreatsite
Meet
Burlington’s answer to all your moving needs & more!
I had the pleasure of meeting Landon Hinely, owner of A+ Moving and More, when he reached out to me, looking to expand his business He wisely saw that a real estate and property management company would be a great place to offer his services. I was really impressed by his enthusiasm, so I invited him to meet at our office and give me his pitch. He did not disappoint Landon is one of those entrepreneurs who pays attention, identifies service needs, then comes up with brilliant plans to fill the gaps
Landon’s Story
Landon Hinely of A+ Moving and More, a company dedicated to providing exceptional service in his community, grew up in Snow Camp, where the values of hard work and community support were instilled in him from a young age, beyond his parents and grandparents.
“Growing up in a tight-knit community like Snow Camp, you are influenced by everyone around you good and bad You learn to weed out the bad influences and emulate people who will lead you down the path to making good decisions,” he says
Landon’s wife and two children are his greatest treasures Landon shares his business ideas with his wife and tells us she’s really good at seeing things he’s missed. Together, they bounce ideas around until a lightbulb goes off and it starts to come together, transforming into a great plan.
Landon cherishes spending quality time with his family, whether they’re enjoying a fun day at the park, kicking a ball around in the yard or simply watching a movie together.
“These moments remind me how family (and their support) make an important difference in my personal and spiritual growth,” he says “Their happiness fuels my dedication to my work.”
Landon’s faith has a great influence on his principals and how he does business. Even before he created A+ Moving and More, Landon’s always taken pride in hard work and considered it a gift. This dedication led him to envision a multi-service labor business that stands out in the industry.
“After experiencing various jobs,” he tells us, “I noticed a concerning trend: low morale and confrontational dynamics became prevalent This realization ignited a passion within me to create A+ Moving And More, where the focus would always be on outstanding customer service and fostering a positive work environment I believe that when employees feel valued and happy, they deliver exceptional service, and our clients benefit as a result. My goal is to cultivate a workplace where my team feels fulfilled and excited to contribute, all while providing for their families.”
A+ Moving And More is proud to offer comprehensive moving services as a fully licensed North Carolina moving company. They also excel in junk removal and full-service landscaping, serving a wide area spanning from Greensboro to Raleigh.
“Our goal is to tackle tasks our clients may lack the time or energy to address themselves. We make it a point to handle every detail meticulously, allowing our clients to focus on what matters most in their lives ”
When asked for one piece of advice he’d give to his younger self, Landon responds, “Always be kind to others and trust in God He has a remarkable way of guiding you to the places and opportunities you are meant to embrace ”
Landon goes on to credit his wife as one of the most significant influences in his life, telling us that her unwavering support and belief in him propels him to reach his full potential.
“She has consistently encouraged me to push beyond my limits and to pursue my dreams with confidence.”
How can A+ Moving and More help make your projects a breeze?
Our philosophy is simple: Educating our clients as we guide them through the real estate process results in happier, more successful transactions Through consistent communication from showing to signing we ’ re here to lend our expertise & ensure the best possible experience & outcome
Each month we are proud to promote a local business or a cause I am passionate about If you’d like to be highlighted or know of a business or case that deserves recognition, please contact me for more information on how to be featured
Help keep Burlington thriving and strong
Warmly, Cathryn
599-1172
Contact A+ Moving and More TODAY & see what everyone’s raving about!
675-6418
CATHRYN HARTWELL (919)
effortless
FALL
ENTERTAINING
Fall is the perfect season for cozy gatherings, hearty meals, and relaxed entertaining at home. As the weather cools and the leaves turn golden, there's something inherently comforting about welcoming friends and family into your space. But entertaining doesn’t have to be complicated. With a few thoughtful touches and a relaxed mindset, you can host warm, memorable get-togethers without stress. Here’s how to make entertaining effortless this fall.
EMBRACE SIMPLICITY IN DECOR
Let the season do the heavy lifting. Fall brings natural beauty that you can incorporate into your home effortlessly. Scatter small pumpkins and gourds across your dining or coffee table. Use candles, lanterns, or string lights to add a soft, inviting glow. A bowl of apples or a vase of dried eucalyptus can act as a centerpiece without much effort. Think layers throws, flannel tablecloths, and textured napkins can instantly make your space feel cozy and welcoming.
SET THE TONE WITH A SEASONAL PLAYLIST
Music creates ambiance instantly Build a mellow, acoustic playlist or find a pre-made fall-themed mix on your favorite streaming service Soft folk, jazz, or instrumental background music helps keep the energy relaxed and comfortable Let it play quietly in the background it should enhance conversation, not overpower it
CREATE A SELF-SERVE FOOD AND DRINK STATION
Skip the formal sit-down dinner if it feels like too much work. Instead, opt for buffet-style or grazing boards that guests can enjoy at their own pace. A fall-inspired charcuterie board with cured meats, cheeses, nuts, figs, and apple slices is always a hit. For drinks, consider a selfserve bar cart with wine, cider, or a make-ahead fall cocktail like spiced sangria or hot mulled cider in a slow cooker. This frees you up from bartending or constantly refilling glasses.
COOK SMART, NOT HARD
Choose recipes that allow you to prep in advance and don't tie you to the kitchen. One-pot meals like chili, stew, or baked pasta are comforting, filling, and easy to serve. Sheet pan meals and slow-cooker recipes are lifesavers, especially when you can make them earlier in the day. If you want to go all-in on fall flavors, incorporate ingredients like butternut squash, mushrooms, sage and cinnamon.
LEAN INTO LOW-STRESS ACTIVITIES
Not every gathering needs to be a full-blown dinner party. Host a casual game night, a cozy movie marathon, or a backyard fire pit evening with s’mores and blankets. These types of get-togethers are often the most enjoyable low-key, heartfelt, and filled with laughter. For families with kids, a pumpkin-decorating session or cookie-baking afternoon is fun and festive without being over the top.
FOCUS ON CONNECTION OVER PERFECTION
Remember, effortless entertaining is about creating a warm, welcoming atmosphere, not about impressing anyone. Let go of perfection and embrace authenticity. Your guests won’t remember if the table was perfectly set they’ll remember how you made them feel. A few candles, a simmering pot of something delicious, and genuine conversation are more than enough to create a memorable experience.
With a little planning and a relaxed attitude, entertaining at home this fall can be simple, joyful, and deeply satisfying. So light a candle, pour a drink, and enjoy the season with the people who matter most.
Diet& WELL-BEING
Doing more of what you love will naturally make you happy. And happy people want to take better care of themselves. They want to pass their zest for life to others so they’re more inclined to socialize it’s a chain reaction of paying the joy forward and it’s contagious
Who among us despises the word “diet?” I’m sure there is a resounding “Me!” echoing from everywhere right now.
Let’s reframe the word “diet ”
Diet greatly impacts both mental sharpness and overall energy. The foods you eat fuel your brain and body, shaping how focused, energized, and motivated you feel. A diet rich in whole foods fruits, vegetables, whole grains, lean proteins, and healthy fats supplies essential nutrients that boost clarity and productivity.
Omega-3s from fish and nuts protect brain cells, while antioxidants in berries and greens support memory and focus Complex carbohydrates like oats provide steady energy, preventing the spikes and crashes caused by refined sugar. With consistent fuel, your mind stays sharp and balanced.
By fueling both body and mind, you gain the energy and focus to pursue what you love and live life more fully
In turn, doing more of what you love creates a positive feedback loop: enjoyable activities release dopamine and other “feel-good” chemicals in your brain, making you more likely to want to sustain that positive feeling, and healthy habits like eating well or staying active to support that state of well-being. DOMORE
Alternative MEDICINE
In today’s busy world, many people are looking beyond prescription bottles and doctor’s offices to find gentler, more holistic ways to take care of their health This is where alternative medicine comes in From herbal teas to yoga sessions, alternative therapies have been practiced for centuries in different cultures, and now they’re making their way into modern lifestyles as natural companions to conventional care.
Herbal medicine is another timeless favorite Think of chamomile tea before bed, turmeric lattes for inflammation, or ginseng for a natural energy lift These remedies work with the body in gentle ways, often tapping into ancient traditions. Of course, herbs can still be powerful, so it’s always smart to check in with a healthcare professional before mixing them with medications
Mind-body practices like yoga, meditation, and tai chi are also part of the alternative medicine family. They encourage mindfulness, movement, and stress relief, helping people feel more grounded in their daily lives. More and more studies show that these practices can reduce anxiety, support heart health, and even boost resilience
What’s exciting is that alternative medicine isn’t about choosing one path over another it’s about finding balance. Many hospitals now include holistic options like meditation classes, massage, or aromatherapy sessions as part of their wellness programs The idea is simple: treating the whole person, not just the illness
At its heart, alternative medicine reminds us that healing is about harmony between body and mind, science and nature. Whether it’s the comfort of a warm herbal tea, the calming scent of lavender, or a deep yoga breath, these practices invite us to slow down, tune in, and nurture ourselves in ways that feel both natural and empowering.
Take care of you first, the rest will follow
Aroma therapy
One of the most popular approaches is aromatherapy Essential oils like lavender, peppermint, and eucalyptus are used to promote relaxation, improve focus, or support better sleep. Just a few drops in a diffuser or bath can create a calming atmosphere and help melt away stress. Lavender is known for its soothing effects; peppermint can perk you up during an afternoon slump; eucalyptus is a go-to during cold season for clearer breathing While aromatherapy isn’t meant to replace medical treatment, it’s often used to complement it, providing comfort and balance during stressful times.
& the comfort of home fall season
Permission to pause...
There’s something magical about the fall season. As summer fades and the air turns crisp, nature transforms leaves shift into rich shades of red, orange, and gold, painting the world in warmth even as temperatures cool Fall invites us to slow down and embrace the comfort of home
At home, fall comes alive. It starts at the doorstep with a simple wreath or a few pumpkins. Inside, the scent of cinnamon or spiced cider fills the air Cozy blankets, soft lighting, and flickering candles create a welcoming space to rest and reconnect
The shorter days draw us in, encouraging simple rituals like lighting a fire, enjoying a warm drink, or gathering around the table for a hearty meal. A plaid throw on the couch, pinecones in a bowl, or a vase of dried flowers can transform a space with ease
Cooking takes on a new rhythm. Slow-cooked meals, soups, and baked treats fill the kitchen with warmth and comfort. Fall food isn’t just nourishing it brings people together and anchors us to the season.
Fall at home also offers permission to pause Wrapped in a sweater with a book and a blanket, it's easy to feel gratitude for quiet moments. These small rituals bring calm and a sense of belonging.
As the outside world prepares for winter, home becomes more than just a place it’s a refuge We tidy, nest, and create a space that mirrors the season’s slower, more reflective pace.
In the end, fall reminds us of the beauty in letting go, the power of rest, and the joy of turning inward. With its crisp air and warm tones, the season helps us appreciate life’s simpler pleasures and there's no better place to do that than at home
To you and yours in the coming days, why not take some time to really enjoy the holiday nesting and preparing and everything your home offers you and your family...
FOOD PREP
From full meals to a snack box for a busy day of running around, the secret to a less stressful day is PREP Well-thought-out, nutritious planning
This applies to ANY day. Dedicating a small portion of your morning (or the night before) to a little meal planning, based on your upcoming day, will save you SO much stress.
Batch-cook proteins, grains, and veggies, then store in labeled or clear glass containers for easy mix-and-match meals. Wash, chop, properly store produce right after shopping BEFORE putting them away. Use freezer-friendly recipes and portion meals in advance. Invest in quality storage containers. Keep staples like rice, beans and spices handy for quick, versatile dishes throughout the week
T I M E S A V E R P R O T I P
One-skilletPorkChopsw/apples&onions
INGREDIENTS:
1 bone-in or boneless pork chop
1 apple, such as Granny Smith or Honeycrisp, sliced
1/2 onion, sliced
1 Tbsp. butter
1 tsp olive oil
Salt and pepper to taste
INSTRUCTIONS:
Season the pork chop with salt and pepper
Heat the olive oil in a skillet over medium-high heat. Sear the pork chop for 4–5 minutes per side, until browned. Remove from the skillet and set aside. Reduce the heat to medium and melt the butter in the same skillet.
Add the sliced apples and onions and sauté until softened and caramelized, about 5–7 minutes. Return the pork chop to the skillet and nestle it among the apples and onions.
Continue to cook for another 5–10 minutes, or until the pork chop is cooked through and the apples are tender
This one-pan meal is ready in under an hour with minimal cleanup Simply use a single pork chop and less onion and apple (if desired) for a personal portion
easilybecomesdinnerforone
Add your favorite veggie and now you have a well-rounded fall meal in just minutes! PRO TIP:
Butternut Squash Soup w/apples&onionsButternutSquashSoup
INGREDIENTS:
1 (3 lb) Butternut squash, peeled, seeded, cubed
1 yellow onion, chopped
3 cloves fresh garlic, minced
1/2 tsp sea salt
Fresh sage (1 tbsp) (chopped)
Fresh rosemary (1/2 tbsp), minced
Fresh ginger (1 tsp), grated
Extra-virgin olive oil – 2 tbsp
Vegetable broth (3-4 cups)
Freshly ground black pepper
INSTRUCTIONS:PANTOBLENDER!
Heat oil in large pot over med heat. Add onion, salt, and several grinds of fresh pepper, sauté until soft, 5 to 8 min. Add squash, cook until it begins to soften, stirring occasionally, 8 to 10 minutes
Add garlic, sage, rosemary, ginger. Stir and cook 30 seconds to 1 min until fragrant, add 3 cups of broth. Bring to boil, cover, reduce heat to a simmer. Cook until squash is tender, 20 to 30 min.
Let cool slightly and pour the soup into a blender, working in batches if necessary, and blend until smooth If soup is too thick, add up to 1 cup more broth and blend. Season to taste and serve with parsley, pepitas and crusty bread or corncakes
Dutch oven or heavybottom pan is a handy vessel for cooking this dish!
easyfallcomfortfoodinnotime
This vegan butternut squash soup is the ultimate fall comfort food! Store it in the fridge for up to 4 days, or freeze it for up to a few months
ONEINGREDIENT wholefoods
Maintaining a diet where 80% of your food intake consists of single-ingredient foods is crucial for both physical health and long-term wellness. Single-ingredient foods are those that are minimally processed and consist of just one whole food item, such as fruits, vegetables, nuts, seeds, meats, and grains. These foods are naturally rich in essential nutrients, including vitamins, minerals, fiber, and healthy fats, which help to support bodily functions and promote overall health.
One of the key benefits of focusing on single-ingredient foods is the reduction of added sugars, unhealthy fats, and preservatives that are often found in processed foods These additives can contribute to inflammation, weight gain, and chronic diseases such as diabetes and heart disease By prioritizing whole foods, you’re more likely to nourish your body with clean, nutrient-dense options that are easier to digest and metabolize.
Single-ingredient foods also help regulate blood sugar levels. For example, whole grains, fruits, and vegetables have a lower glycemic index compared to processed snacks and meals, meaning they provide more sustained energy without spiking insulin levels. This can contribute to better energy levels throughout the day and reduce cravings for unhealthy foods.
Additionally, eating a variety of whole, single-ingredient foods ensures that you’re consuming a broader spectrum of nutrients. Each food brings its own unique profile of nutrients that, when combined, work synergistically to optimize bodily functions. For instance, leafy greens provide magnesium and fiber, while lean proteins contribute amino acids for muscle repair.
Ultimately, focusing on whole foods not only improves physical health but also cultivates a better relationship with food It encourages mindfulness in eating, helps with portion control, and fosters a more intuitive understanding of hunger and fullness.
why are they important & how much do I need daily?
If eating 80% single-ingredient whole foods sounds daunting baby steps Just like any leap we take with our diet, exercise, etc , there is no need to sabotage your success by trying to suddenly take this approach. The method to success is simple: just do better than the day before.
PUMPKIN thefallsuperfood...
As autumn arrives, few foods capture the essence of the season like pumpkin. Beyond its festive association with pies and lattes, pumpkin is a nutritional powerhouse that deserves recognition as a true superfood.
Pumpkin is rich in beta-carotene, a plant pigment that the body converts into vitamin A. This nutrient strengthens vision, boosts immune function, and supports healthy skin vital benefits as colder months approach The vibrant orange flesh is also packed with antioxidants that help combat inflammation and protect cells from damage.
One cup of cooked pumpkin provides fiber that aids digestion and helps regulate blood sugar, while being naturally low in calories. Its potassium content supports heart health and muscle function, making it an excellent choice for active lifestyles. Additionally, pumpkin contains vitamin C and E, which work together to strengthen immunity and promote radiant skin during dry autumn weather.
Don’t overlook pumpkin seeds, either. Known as pepitas, they are loaded with magnesium, zinc, and plant-based protein, offering energy and supporting bone strength. Roasted with a touch of sea salt, they make a wholesome seasonal snack
Pumpkin’s versatility is another reason it stands out. It can be roasted, blended into soups, added to smoothies, or baked into healthy treats. Its naturally creamy texture allows it to replace butter or cream in recipes, reducing calories without sacrificing flavor. This fall, incorporating pumpkin into your meals is more than seasonal enjoyment it’s a step toward stronger health, vibrant energy, and cozy nourishment.
Truly a superfood?...indeed!
hype or truly a super food?
together cooking healthy meals
for generations
families have been cooking together.
Cooking together creates strong bonds and wonderful memories
With a little patience, even the smallest of children can get involved and feel they contributed. Start them early and you’ll be amazed at how much more adventurous they will be when it comes to trying new flavors and textures.
create lasting memories in the kitchen
Cooking together as a family offers many benefits, both in terms of emotional bonding and practical skills development. First and foremost, it strengthens relationships by providing an opportunity for quality time. In our busy lives, sitting down for a shared activity like cooking helps create meaningful connections
Families can collaborate, share stories, and create memories, fostering communication and teamwork. From a developmental perspective, cooking teaches valuable life skills.
Children in particular can learn important lessons such as following instructions, measuring ingredients, and practicing patience It also enhances their understanding of nutrition and healthy eating, as they become involved in selecting and preparing fresh ingredients. This hands-on approach helps children develop a lifelong appreciation for cooking and food preparation
Moreover, cooking together encourages creativity
Family members can experiment with new recipes, ingredients, and presentation styles. It’s a great way to introduce children to diverse cuisines and cultures, expanding their palates and broadening their worldviews
There’s also a practical benefit in terms of healthier eating habits When families cook meals at home, they can control the ingredients and portion sizes, making it easier to choose nutritious options over processed or fast food. Cooking together also promotes the idea of shared responsibility, as everyone contributes to the meal. This collective effort makes everyone more likely to appreciate the food they’ve created and be more mindful of what they eat
Lastly, the act of cooking together instills a sense of accomplishment and pride. Completing a meal as a team not only results in a delicious dish but also strengthens family bonds through shared success This sense of pride can lead to more regular family meals and help foster positive traditions and a healthier, happier home environment.
& have some fun while you’re at it!
Fall Crafts getscrappythisseason!
Crafty Kids
As the weather begins to cool down and festivities move indoors, what better way to spend some time at home than crafting? You can do it on your own, with a friend or bring your kids along. Here, there is a fall craft for everyone.
Keepyourselfandyourkidsentertainedthisfallwith apaintingproject.Havethekidsgatherthebest leavestheycanfindandaddpaintcolorstothe leaves Presstheleavesonapieceofpapertocreate originalleafprintdesigns
Anotherideaisto cutanappleinhalfandpaintthe insidewithorangepaint,thenpressitontothe paper Thiscreatesapumpkin-likeshapethatthe kidscandecoratethemselves,givingthepumpkin whateverkindoffacetheirimaginationsleadthem
Here’safunone:makeclaymagnets! Getatubofair-dryoroven-bakeclayandgathera fewtoolsfromyourlocalartsandcraftstore.Kids havecreativefreedomwiththisproject,from pumpkinstoscaredycats,theycanmoldwhatever imagecomestomind Aftertheclayhasdriedthey canpainttheclaymolding.Then,sealitwithMod Podgeand superglueamagnettotheback.Proudly hangthekids’bestpaintingsonthefridgewiththe magnetsthey’vemade!
Play Time for Adults!
Wanttospendsometimeoutdoorsthisfallseason?Takeyour friendorpartneroutforapaintingpicnicdate.Forthiscraft,you’ll needafewpumpkins,apaintsetandablanket.Youandapartner canpaintthesameobjectonyourownpumpkins(acat,abat?), concealingyourartworkuntilthereveal—afriendlycompetition!
Bringasnackplate,charcuterieboardorfreshlybakedcookiesto munchonasyoupaint!Bringaspeakerandplayallofyourfall favoritesinthebackground.Personalizeyouroutinginwhateverway speakstoyourspecificparticipants.
Agreatstress-reducerforyouthisfallmightbecrocheting.Maybeit’s yourfirsttime,maybeyou’realreadyapro,buteitherway,try crochetingawayinthecomfortofyourownhome.Setsome ambiencewithawarmbeverage,acomfortshowinthebackground ormusicand/orcandlelight Somecrochetideasincludeapumpkin, scarf,bookcoverorahat Thisfallcraftcanproducehousedecor, addtoyourwardrobe,ormakeaterrificgiftforfriendsandfamily
FeelingfestivethisThanksgiving?Createyourveryownfeltpie garlandtoadornyourhouse.Frompumpkintopecan,youcanmake anypieofyourchoosing.Youwillneedafewpiecesoffelt,superglue andvision.Keepitsimpleorcreateamoreintricatepiestylewith wovenlatticeoradecorativecutout.Cutthetriangleshapes,layerthe baseandthetoppiecetogetherwithgluetocreatea“crust ”Lastly, gluesometwinetothebackofeachpieslice,creatingameansto hangthegarlandinsideyourhome
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Plants that even YOU can keep alive in your home...
If you're looking to bring some greenery indoors but don't have much of a green thumb, don't worry! There are plenty of low-maintenance plants that thrive with minimal effort. Here are some of the easiest indoor plants to care for:
Snake Plant (Sansevieria): One of the most resilient plants, snake plants can tolerate a wide range of light conditions from low to bright indirect light and are drought-tolerant, meaning you don’t need to water them often. Simply water when the soil is dry, and your snake plant will thrive Its upright, sword-like leaves also make it a stylish addition to any room
ZZ Plant (Zamioculcas zamiifolia): Known for its waxy, glossy leaves, the ZZ plant is perfect for beginners. It thrives in low light and is extremely drought-tolerant, which means you can go weeks without watering. Just be sure not to overwater, as this can lead to root rot The ZZ plant’s sleek, architectural look can complement any modern space
Pothos (Epipremnum aureum): Often called the "devil’s ivy," pothos is an adaptable plant that can grow in various light conditions, including low light. Its trailing vines make it great for hanging baskets or shelves Pothos is also forgiving when it comes to watering just let the soil dry out between waterings, and it will be happy
Spider Plant (Chlorophytum comosum): Spider plants are not only low-maintenance but also known for their airpurifying qualities They can thrive in indirect light and only need watering when the soil feels dry They also produce small “babies” or offshoots, which can be fun to propagate into new plants.
Peace Lily (Spathiphyllum): A bit more water-hungry than the others, peace lilies can still thrive with minimal attention They do well in low to medium light and signal when they need water by drooping slightly Once you water them, they perk back up quickly, making them a satisfying plant to care for.
These plants are perfect for anyone looking to add greenery without the pressure of constant maintenance They’re easy-going, forgiving, and can really brighten up a space!
Now you not only have an excuse to get out to the house, but you’re sprucing up your home and bringing some nature indoors.
YOUR FALL HOROSCOPE
ARIES
Fall urges balance Ambition thrives, but patience strengthens love Creative sparks emerge Rest deeply Opportunities unfold stay grounded, embrace growth, and nurture meaningful connections
TAURUS
Stability shines. Financial progress comes through discipline. Relationships deepen with honesty. Prioritize wellness. Trust instincts. Surprising opportunities arrive, guiding you toward security and emotional fulfillment.
GEMINI
Curiosity grows. Many projects arise focus brings clarity. Relationships need openness. Creativity thrives, inspiring work. A chance journey excites. Avoid overthinking; balance brings lasting joy.
CANCER
Emotional renewal dominates Home feels grounding Past wounds heal, offering closure Career requires patience Love grows through vulnerability Self-care rituals strengthen your spirit and balance
LEO
Communication and partnerships flourish Recognition arrives professionally. Romance strengthens if pride softens. Avoid exhaustion rest restores you. Creative pursuits expand joy, inspiring fresh perspectives this season.
VIRGO
Fall favors reflection. Financial growth comes through effort. Relationships improve with flexibility. Health routines empower you. Opportunities unfold slowly patience and adaptability lead to progress.
LIBRA
Your season amplifies harmony Love deepens with honesty Career growth steadies Financial shifts inspire wiser planning Social connections and creativity enrich your autumn with fulfillment
SCORPIO
Fall transforms you. Emotional growth and closure arise. Relationships intensify with truth. Surprising career changes surface. Solitude restores energy. Trust intuition it guides renewal and strength.
SAGITTARIUS
Adventure tempts. Networking sparks opportunity. Friendships grow; romance expands through honesty. Finances stabilize. Creative pursuits inspire. Gratitude and mindfulness sustain momentum this autumn season
CAPRICORN
Ambition drives recognition Balance work with rest Vulnerability strengthens relationships Health needs focus Finances improve Patience ensures long-term rewards your persistence creates enduring success this season
AQUARIUS
Fall sparks exploration. Learning and travel inspire growth. Relationships deepen through dialogue. Career changes surprise adapt quickly. Original ideas thrive when grounded in practical effort.
PISCES
Healing unfolds. Financial growth comes wisely. Love grows soulfully. Spiritual practices deepen clarity. Steady career progress flows trust timing. Creativity and rest bring peace this autumn.
downtown Graham
