Embrace the Season: Healthy Habits for a Fresh Start
As the year winds down, seize the opportunity to refresh and revitalize. September’s Self-Improvement Month is the perfect time to revisit your vision boards, celebrate your achievements, and focus on what you want to accomplish before the year ends. Embrace positive affirmations, savor fall’s seasonal fresh foods, explore new fitness routines, and prioritize self-care to close the year on a high note and set a positive tone for the new year.
When you Eat Well, You Feel Well
Benefits of Incorporating Seasonal Foods into Your Diet
Eating seasonally aligns your diet with natural cycles, promoting better digestion and overall well-being. Seasonal foods, picked at their peak, offer more nutrients and flavor than out-of-season produce. Plus, they are often fresher and more cost-effective.
Our favorite fall foods include apples, pumpkins, butternut squash, sweet potatoes, brussels sprouts, pears, beets, and carrots. Incorporating these fall favorites into your meals can enhance your nutrition and your autumn dining experience.
Recipe Spotlight: Easy Fall-Inspired Kids Snacks
Apple Cinnamon Energy Balls: A quick, no-bake treat combining oats, apple chunks, cinnamon, and honey - perfect for a nutritious boost for kids.
Read more about Nutrition Counseling and how to make a positive impact with food on the blog, “Nutrition by Addition” by Hallie Mann, MS, RDN, LRD.
When you Move Well, You Feel Well
Looking to refresh your fitness routine? Consider adding Private Pilates, our Pilates-based Movement Class, or Physical Therapy to your schedule.
Private Pilates offers personalized one-on-one sessions tailored to your individual needs. These sessions help you break up physical stagnation, improving your breath, focus, sleep, digestion, and emotional well-being.
For those interested in a group setting, our Pilates-based Movement Class incorporates Pilates exercises with elements from Qigong, yoga, and other somatic movements. This class focuses on building strength, flexibility, and correct alignment while grounding you in your body and connecting you to your authentic self. It's perfect for anyone looking to start a movement regime, recover from injury, reduce stress, or simply feel better within themselves.
Physical Therapy is another excellent option for improving movement and overall well-being. This intervention eases pain and restores functional movement, helping you live better. Whether you're recovering from an injury, managing a chronic condition, or seeking to prevent future injuries, our physical therapists work with you to maximize your potential.
Conditions Physical Therapy Can Treat?
● Sports Injuries
● Overuse Injuries
● Arthritic Conditions
● Fractures
● Carpal Tunnel Syndrome
● Chronic Pain
● Prevention of Further Disability or Injury
● Motor Vehicle Accidents
At the Center for Collaborative Health, we recognize that injuries are often not just physical—there's usually a mental health component as well. Our physical therapists address both aspects, helping you overcome anxiety or mood changes as you recover. In addition to in-office treatments, they may also assist you in making lifestyle changes such as improving your diet, sleep, and daily routines.
Looking to explore other healing practices? Try TC-TSY Yoga (Trauma Center Trauma-Sensitive Yoga). This practice combines traditional yoga with trauma-sensitive techniques, promoting healing and empowerment through mindful movement and breathing. Learn more about the benefits of TC-TSY Yoga here.
When you Think Well, You Feel Well
Affirmations for Everyone in the Family
Kick off the school day with positive affirmations to boost confidence and resilience for the whole family. Encourage everyone to recite these affirmations each morning:
Five Affirmations to Say Every Day:
"I am strong."
"I am kind."
"I learn things easily."
"I am capable of handling anything that comes my way."
"I bring positivity to those around me."
These affirmations help build self-esteem and a positive mindset, empowering everyone to face daily challenges confidently and gracefully.
When you Sleep Well, You Feel Well
Benefits of Sleep and CBT-i
Good sleep is vital for health, but insomnia can be a challenge. A calming bedtime routine helps signal to your body that it’s time to wind down for restful sleep..
Five Sleep Wind-Down Bedtime Tips:
Relaxing Routine: Read, take a warm bath, or do gentle stretches before bed.
Limit Screens: Avoid screens an hour before bedtime to reduce blue light exposure.
Consistent Schedule: Go to bed and wake up at the same time every day.
Sleep Environment: Keep your bedroom cool, dark, and quiet.
Avoid Stimulants: Skip caffeine, nicotine, and heavy meals before bed."
If you need additional help with sleep, consider exploring Cognitive Behavioral Therapy for Insomnia (CBT-i). This structured, evidence-based treatment addresses the root causes of sleep difficulties by focusing on changing unhelpful sleep-related thoughts and behaviors. CBT-i promotes better sleep patterns through stimulus control, relaxation training, and sleep restriction. It’s a long-term solution that can offer more sustainable improvements in sleep compared to medication. Learn more about the benefits of CBT-i treatment here.
As the year draws to a close, embrace the opportunity for renewal. September’s self-improvement theme is a great time to align your routines with your goals. Focus on seasonal eating, TC-TSY Yoga, daily affirmations, and better sleep to boost your well-being and start the new year energized and purposeful. Here at the Center for Collaborative Health, you’ll find solutions to your physical and emotional health concerns all under one roof in Edina, Minnesota. Learn more about our services for the mind and body here.
