5 Healthy Tips for Autumn.

It's March and it's Autumn.
Rather than be sad to say goodbye to summer‬, embrace everything that the seasonal change has to offer.

1. Enjoy the longer morning sunshine - in a few weeks time when daylight saving ends, the mornings will be lighter and brighter. It's a great time of day to exercise as your natural body clock will re-set to wake earlier with the sunrise.

2. A new season allows you to change your diet. Your body will benefit from a change in menu. Buy Seasonal Fruits and Vegetables. (even more the reason to buy seasonal is so you can avoid imported produce.) Use this seasonal food guide http://seasonalfoodguide.com/sydney-nsw-seasonal-fresh-prod…
FRUITS - Apples, Berries, Kiwifruit, Pears, Persimmons, Strawberries
VEGETABLES - Asian Vegetables, Beans, Broccoli, Cabbage, Capsicum, Cauliflower, Celery, Chillies, Chinese Cabbage, Lettuce, Mushrooms, Parsley, Pumpkin, Radish, Rubarb, Tomatoes, Turnip (white).

3. Eat your autumn colours!
Autumn is the season of warm, earthy colours - think deep greens, dark yellows and brilliant oranges.
When you eat foods that are rich in these colours, you are absorbing the vibrational energy of the earth. Autumn foods are vibrant, colourful and nourishing. One rule of thumb is that the more colourful the fruit, the better it is for your health and your immune system.

4. Start boosting your immune system in preparation for the change of weather. Our favourite natural immune-boosters are:
Drink plenty of fresh water, get enough sleep, regular exercise, eat plenty of fruits and vegetables. Add supplements Vitamin C, Zinc, Echinacea (Arma Force is a supplement we use when feeling the first signs of a sore throat start). Shakti's Super Food Blend The Holistic Chef Australia is our daily ritual - chlorella & spirulina.
Handwashing more often, a simple & effective way to prevent catching germs, and remind the kids in the house too.
Nasal hydrating sprays are also effective - dry nasal passages allow germs and viruses to penetrate membranes easily.
Use all these tips for travel - travelling in confined spaces & public transport - planes, trains, buses, crowded areas.

5. Plan ahead for a quick break out of the city. The spectacular autumn leaves are worth seeing. Beautiful gardens open when the colours of the leaves change. Late April/May. A quick day trip for a ‪#‎5kmadaychallenge‬ rambling walk - in and around Sydney - the Blue Mountains Australia, Mt Tomah Botanical Gardens, Mount Wilson, New South Wales, Everglades Historic House and Gardens, Blackheath, New South Wales, Leura, New South Wales, Wentworth Falls, New South Wales

Register for our Rancan Sisters Fitness #5kmadaychallenge Into the Wild MAY 2015. The challenge will keep you motivated and healthy during Autumn. www.rancansistersfitness.com.au and raise money for The Wilderness Society.


1 tbsp olive oil, plus 1 tsp
2 onions, chopped
2 garlic cloves, chopped
approx 800g chopped pumpkin flesh plus the seeds
100g split red lentils
1/2 small pack thyme, leaves picked, plus extra to serve
1000ml hot vegetable stock
pinch of salt
50g creme fraiche, plus extra to serve

1. Heat the oil in a large pan. Fry the onions until softened and starting to turn golden. Stir in the garlic, pumpkin flesh, lentils and thyme, then pour in the hot stock.  Season, cover and simmer for 20 -25 mins until the lentils and vegetables are tender.

2. Meanwhile, wash the pumpkin seeds. Remove any flesh still slinging to them. then dry them with kitchen paper.  Heat the 1 tsp oil in a non-stick pan and fry the seeds until they start to jump and pop. Stir frequently, but cover the pan inbetween to keep them in it.  When the seeds look nutty and toasted, add a sprinkling of salt and stir well.

3. Whizz the cooked pumpkin mixture with a hand blender or in a food processor until smooth, then add the creme fraiche and whizz again.  Taste for seasoning. 

4.  Serve with a spoonful of creme fraiche, a few thyme leaves and the toasted seeds scattered on top.

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