Enjoy autumn: fresh air and warming meals

The leaves are turning golden yellow and red, the air is getting cooler, and we’re making our homes cosy again. There’s something inviting about autumn: a walk among the trees, a soft jumper, followed by a steaming bowl of soup. A season to slow down now and then and give yourself a little attention.

As the days grow shorter, it’s lovely to find a comfortable rhythm. Getting outside, moving regularly and enjoying cooking: small habits that can fit into even a grey autumn day. Let the season inspire you, from the woodland path to the kitchen table.

Enjoy the outdoors at your own pace

You don’t need to set aside a whole afternoon for an autumn walk. A stroll around the neighbourhood, a lunchtime walk or a visit to the park is already an opportunity to spend time outdoors. Notice the changing colours, listen to the leaves beneath your feet and take time to enjoy your surroundings.

Choose a distance and pace that suit you. Wear comfortable shoes and bring an extra layer that you can easily take off. On rainy days, you can move indoors too: put on your favourite music, walk around the house more often or try a few gentle exercises.

It doesn’t have to be ambitious or complicated. Make movement a regular part of your day in a way you enjoy.

A warming bowl of autumn

After spending time in the fresh air, it’s wonderful to come home. While your coat dries and the windows slowly steam up, bring something warm to the table. This pumpkin and red lentil soup is just right for autumn: colourful, easy to make and delicious with a slice of wholemeal bread.

Cumin gives the soup a warm flavour. Raw red pepper, parsley and a little lemon juice add a fresh touch.

Autumn soup with pumpkin and red lentils

Ingredients for 4 people

• 600 g pumpkin, prepared and cut into cubes
• 150 g red lentils, rinsed
• 1 onion, finely chopped
• 2 garlic cloves, finely chopped
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 litre low-salt vegetable stock
• 2 red peppers, finely diced
• A handful of fresh parsley
• Pepper and a splash of lemon juice, to taste

How to make the soup

• Heat the olive oil in a large saucepan and gently fry the onion for a few minutes. Add the garlic and cumin and cook briefly.
• Add the pumpkin, red lentils and stock. Simmer gently for about 20 minutes, until the pumpkin and lentils are cooked.
• Blend the soup completely or partially, depending on the texture you prefer.
• Season with pepper and a splash of lemon juice.
• Divide the soup between four bowls and add the diced red pepper and parsley just before serving.

Tip: Make an extra portion and freeze it. That way, you’ll have a warm meal ready in no time on a busy day.

Make gentle movement part of your day

When it’s dark and wet outside, the sofa can be tempting. Yet even in autumn, you can build small moments of movement into your day. A few simple habits help you give your muscles and joints some attention.

Start gently. Begin your walk at a relaxed pace and gradually build up. Give yourself time to get going.

Break up sitting with movement. Get up regularly when reading, working or watching television. Fetch a glass of water, walk around or gently move your shoulders and ankles.

Choose movement you enjoy. Walking, cycling, swimming or gentle exercises at home: enjoying an activity makes it easier to keep up the habit.

Listen to your body. Adjust the duration and intensity to what feels comfortable. Don’t force movements, and rest when you need to.

Make it a social occasion. Arrange to go for a walk or take time to cook together. Having something enjoyable planned can be just the encouragement you need to get outside on a chilly day.

Small moments, plenty of autumn

Taking good care of yourself often comes down to everyday things. An unhurried walk, a meal with seasonal vegetables or getting up after sitting for a while. You don’t have to change your whole day to make room for these moments.

Get outside when you can, enjoy what the season has to offer and then settle down for a cosy meal.

Fytomed Move: three organic herbs together

Herbs also have a place in the Green Vitality range. Fytomed Move is an organic liquid herbal formula combining aspen (Populus tremula), ash (Fraxinus excelsior) and goldenrod (Solidago virgaurea).

Aspen is known for its leaves, which tremble in even the slightest breeze. Ash is a familiar tree in the European landscape, while goldenrod stands out with its golden-yellow flowers.

Together, these three plants form the basis of Fytomed Move, an organic herbal tincture with ash and goldenrod that help keep joints supple.*

A way to give a little extra attention to staying mobile.

Health claim awaiting final approval by the European Commission.

Would you like to learn more about the ingredients and how to use it? Take a look at the product information  for Fytomed Move in the Green Vitality online shop.

Enjoy your meal and make the most of autumn!

Henk
The Green Vitality team