Reflections on Autumn: Literary Quotes for the Fall Season

As summer turns into autumn in the northern hemisphere, as the leaves start to turn brilliant shades of red and orange, as sweaters come out of storage and steaming hot cocoa is poured into ceramic and children (and the young at heart) begin to think about the thrills of Halloween, we turn to classic authors for their literary quotes for the fall season.

British Writers

Autumn permeates British writing with beautiful passages that depict the seasons turning in the countryside. 

J.R.R. Tolkien, The Fellowship of the RingHe found himself wondering at times, especially in the autumn, about the wild lands, and strange visions of mountains that he had never seen came into his dreams.

John Donne, The Complete Poetry and Selected ProseNo spring nor summer beauty hath such grace as I have seen in one autumnal face.

Jane Austen, PersuasionHer pleasure in the walk must arise from the exercise and the day, from the view of the last smiles of the year upon the tawny leaves and withered hedges, and from repeating to herself some few of the thousand poetical descriptions extant of autumn–that season of peculiar and inexhaustible influence on the mind of taste and tenderness–that season which has drawn from every poet worthy of being read some attempt at description, or some lines of feeling.

Samuel Butler: Autumn is the mellower season, and what we lose in flowers we more than gain in fruits.

George Eliot: Is not this a true autumn day? Just the still melancholy that I love – that makes life and nature harmonise. The birds are consulting about their migrations, the trees are putting on the hectic or the pallid hues of decay, and begin to strew the ground, that one’s very footsteps may not disturb the repose of earth and air, while they give us a scent that is a perfect anodyne to the restless spirit. Delicious autumn! My very soul is wedded to it, and if I were a bird I would fly about the earth seeking the successive autumns.

American Writers

In the United States, autumn has an especially tangible cultural importance.

Ernest Hemingway, A Moveable FeastYou expected to be sad in the fall. Part of you died each year when the leaves fell from the trees and their branches were bare against the wind and the cold, wintery light. But you knew there would always be the spring, as you knew the river would flow again after it was frozen. When the cold rains kept on and killed the spring, it was as though a young person died for no reason.

William Cullen Bryant: Autumn…the year’s last, loveliest smile.

Truman Capote, Breakfast at Tiffany’sAprils have never meant much to me, autumns seem that season of beginning, spring.

Ray Bradbury: That country where it is always turning late in the year. That country where the hills are fog and the rivers are mist; where noons go quickly, dusks and twilights linger, and midnights stay. That country composed in the main of cellars, sub-cellars, coal-bins, closets, attics, and pantries faced away from the sun. That country whose people are autumn people, thinking only autumn thoughts. Whose people passing at night on the empty walks sound like rain.

Henry David Thoreau: I would rather sit on a pumpkin, and have it all to myself, than be crowded on a velvet cushion.

Nathaniel Hawthorne: I cannot endure to waste anything so precious as autumnal sunshine by staying in the house.

World Writers

Writers around the world have long been inspired by the turning of the seasons and reflecting on the change from summer towards winter. 

L.M. Montgomery, Anne of Green GablesI’m so glad I live in a world where there are Octobers.

Albert Camus: Autumn is a second spring when every leaf is a flower.

Rainer Maria Rilke, Letters on CezanneAt no other time (than autumn) does the earth let itself be inhaled in one smell, the ripe earth; in a smell that is in no way inferior to the smell of the sea, bitter where it borders on taste, and more honeysweet where you feel it touching the first sounds. Containing depth within itself, darkness, something of the grave almost.

By Adam Burgess writing for Thoughtco©

Photo credit:  Stefan Isaksson/Folio Images/Getty Images

Best Healthy Carbs You Should Have for Breakfast

Coffee sure does perk you up in the morning. But if you’re pairing it with sugary cereal, bagels, or donuts, you’re likely going to be feeling sluggish for the rest of the day. These empty carbs may be tasty on the tongue, but they aren’t going to do anything for your body’s satiety. Instead, filling your morning meal with healthy complex carbs for breakfast will leave you feeling energized! It’s all about picking carbs that are full of good nutrients for your body—like fiber.

Here are a few of the best healthy carbs for breakfast:

1. Oats

All hail the mighty oat! Oats have 10 grams of protein per half-cup serving and your fiber-packed bowl will slow down the metabolism of the sugar from these carbs. No wonder they are The One Breakfast Food To Eat for a Longer Life!

“Oatmeal is a great source of complex carbs that fuel the body and fiber to decrease the risk of heart disease,” says nutrition and fitness expert Jim White. He suggests pairing oatmeal with blueberries, walnuts, and milk for a filling, nutrient-rich morning meal. Or try one of our overnight oat recipes!

 

2. Shredded Wheat

We’re not usually into recommending cereal since most boxes are belly bombs and blood-sugar-spiking nightmares. But this healthy cereal is made with just whole-grain wheat and wheat bran—two of our favorite complex carbs. In addition to serving up a decent share of hunger-quelling protein and fiber in every bowl, a bowl of Wheat Bran also provides 20 percent of the day’s phosphorus, a mineral that plays an important role in how the body uses carbs and fats. 

3. Chocolate Milk

If you want to lose the gut, you’ve got to exercise—no surprise there. One of the best way to lose your gut is to exercise, and it’s important to fuel your muscles before and after. Did you know drinking chocolate milk can improve your gains?

In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milk before hopping on the stationary bikes were able to ride 49 percent longer than subjects given a generic carbohydrate-replacement beverage. And on top of that, they pedaled even harder. Total work performed by the chocolate-milk group was greater than the work performed by subjects drinking carbohydrate-replacement drinks or electrolyte-fortified sports drinks. The reason? Milk has naturally occurring electrolytes that keep you hydrated—more hydrated than water, in fact—and its natural sweetness helps push more energy into your muscles. Drink up!

4. Mango

Can you believe that mango has more carbs than a bowl of pasta? We know, it’s kinda crazy! But there are 50 grams per mango (!) and just a half fruit packs an entire day’s worth of vitamin C, a nutrient that wards off fat-storing cortisol spikes. If mangos typically make an appearance in your daily smoothie, add a scoop of protein powder and a handful of raw oats to increase your drink’s protein and fiber content, which slows the digestion of the fruit’s sugars.

5. Sprouted Bread

It’s official: You can stop fearing bread! Ezekiel bread is a nutrient-dense bread is loaded with sprouted lentils, protein, and good-for-you grains that keep you going. Top it with avocado, peanut butter, or a tiny bit of honey for a healthy and craving-crushing breakfast.

6. Quinoa

Whether you use it as the base for your banana quinoa muffins (yum!) or throw it into your omelets, this ancient grain is a solid start to your day. Quinoa is higher in protein than any other grain, and it packs a hefty dose of heart-healthy, unsaturated fats.

7. Apples

Yes, apples are carbs, but they are also one of the very best sources of fiber—which means you should eat them at every opportunity. A study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, belly fat was reduced by 3.7 percent over five years. And a study at the University of Western Australia found that the Pink Lady variety had the highest level of antioxidant flavonoids (a fat-burning compound) of all the apples.

8. Greek Yogurt

Packed with protein, crammed with calcium, and popping with probiotics, Greek yogurt has all the makings of the best weight loss foods. But here’s an easy tip to remember: Some of the carbs come from a yogurt’s naturally-occurring sugar, but they can also come from if there are added sugars. The Greek yogurt you choose really shouldn’t have more than 5 to 11 grams of carbs per serving; if you’re in the 20-ish range, your yogurt is most likely not the best for your body because of all that sugar.

9. Blueberries

A cup of blueberries has 21 grams of carbs, but they couldn’t be better for you. These little blue bullets are loaded with polyphenols—chemical compounds that prevent fat from forming—and they actively burn belly fat. It’s theorized that the catechins in blueberries activate the fat-burning gene in belly-fat cells. In one study by the Federation of American Societies for Experimental Biology, blueberries were found to decrease lipids by 73 percent! 

10. Bananas

Last but certainly not least, the beloved banana is indeed a carby fruit. But these are complex carbs and bananas do a ton of great things for you, like instantly debloating a puffy tummy. Not only does the fruit increase bloat-fighting bacteria in the stomach, it’s also a good source of potassium, which can help diminish water retention. Bananas are rich in glucose, a highly digestible sugar, which provides quick energy, and their high potassium content helps prevent muscle cramping during your workout.

By Eat This, Not That! Editors

The Food in Your Fridge You Need to Throw Out

When you think about the foods that are in your refrigerator and which are the best and worst, you’re most likely thinking in terms of which foods last the longest compared to those you need to eat fast as they spoil quicker. And whether or not the containers they’re being stored in is actually toxic for you. But have you ever stopped to think about which foods are just the worst for you to have in your refrigerator for another reason? As in, they’re simply unhealthy for you.

So what is the one food you should get rid of? Well, the worst food in your fridge is…

Flavored Yogurt

We know—this one might be a bit hard to believe. But here us out.

See, yogurt is often thought of as a solid weight-loss food option. Research from the University of Tennessee, Knoxville even found that regularly eating yogurt as part of a healthy diet can lead to slimming down faster. It’s high in protein, which means it will keep you full, and it’s a food that helps keep your digestive tract working properly too, as it increases your probiotic intake. Clearly, there are tons of benefits to eating yogurt, even daily! But it all depends on the type of yogurt you are buying and stocking your fridge with.

You might not realize it, but there are tons of yogurts out there that are drowning in added sugar and artificial colors and flavors. And that is what’s instantly stripping all the “good” that comes with eating yogurt. Take a look at the nutrition labels, and it’s as if you’re eating a bowl of ice cream!

So just be sure you’re keeping an eye out for those pesky added sugars and when in doubt, go for plain Greek yogurt. You can always add fresh fruit to your yogurt to add natural sugars to it. It’s now a snack that won’t completely sabotage your weight-loss goals! But it’s not the only trouble that’s on your fridge shelves. Read on to uncover which other foods you should rid your fridge of for good!

1. Fruit Juice

Sure, it’s natural and overflowing with vitamin C, but it’s loaded with sugar—and totally void of any nutrients like fiber or protein to help slow the sugar spike. An average glass packs 36 grams of sugar—or about what you’d get from popping 4 Krispy Kreme glazed donuts into a blender. What’s more, most of the sweetness in orange juice, for example, comes from fructose, a type of sugar associated with the development of belly fat.

2. Flavored Coffee Creamer

“I avoid flavored coffee creamers because they are filled with fake ingredients that can do more harm than the flavor is worth: trans fats, artificial sweeteners, carrageenan, and artificial coloring,” says Gina Consalvo, MA, RD, LDN, Pennsylvania-based owner of Eat Well with Gina. “Over time, your morning shot of non-dairy creamer can raise dangerous LDL cholesterol levels and increase the risk of blood clots and heart attack. “Lighten your coffee with a half and half that only lists milk and cream as ingredients,” she says.

3. Soy Milk

“I avoid soymilk,” notes Guillem Gonzalez-Lomas, MD, sports medicine specialist and assistant professor of Orthopaedic Surgery at NYU Langone Medical Center. “Yes, the horror stories linking overconsumption of soy products to estrogen-like effects–like the development of enlarged breasts in otherwise healthy males–are exceptional. However, the fact is that soy mimics estrogen and activates estrogen receptors in the body. Do you want to take that risk? There are plenty of other milk substitutes—like almond milk—that don’t carry the same potential side effects.”

4. Bottled Smoothies

Grab-and-go smoothies seem great in theory. They’re a convenient and tasty way to get your fruit in for the day, but sugar keeps ruining so many good things. And here, that is the case yet again with the average smoothies containing anywhere from 30-60 grams of sugar. You’re much better off making your own!

5. Soda

This one should come as a no-brainer by now, but sodas (including diet sodas) should really never be in your fridge. Between the astronomically high amount of sugar, which makes it hard for the body to maintain healthy glucose and insulin levels, to the fact that drinking soda can lead to weight gain (thanks to all that high-fructose corn syrup), according to a study from The American Journal of Clinical Nutrition, there really is nothing redeeming about the fizzy stuff.

12 most common English idioms

 

English idioms are expressions that have a figurative meaning different from their literal meaning. They are commonly used in everyday conversations and can be challenging for non-native speakers to understand. For example, idioms like “piece of cake” mean something is easy, while “spill the beans” means to reveal a secret. Understanding idioms can enhance your language skills and add color to your speech.

Here are 12 of the most common idioms.

Idiom Meaning Usage
A blessing in disguise a good thing that seemed bad at first as part of a sentence
A dime a dozen Something common as part of a sentence
Beat around the bush Avoid saying what you mean, usually because it is uncomfortable as part of a sentence
Better late than never Better to arrive late than not to come at all by itself
Bite the bullet To get something over with because it is inevitable as part of a sentence
Break a leg Good luck by itself
Call it a day Stop working on something as part of a sentence
Cut somebody some slack Don’t be so critical as part of a sentence
Cutting corners Doing something poorly in order to save time or money as part of a sentence
Easy does it Slow down by itself
Get out of hand Get out of control as part of a sentence
Get something out of your system Do the thing you’ve been wanting to do so you can move on as part of a

 

Source: ef.edu©

Graphic by demilked.co

Related:  https://tutoringyou.org/time-for-more-idioms-from-time/

How to Stress Syllables in English

izusek/Getty Images

Words are made up of letters and those letters create syllable sounds. You can recognize a syllable by remembering that each one contains a vowel sound. For example, in the word computer, there are three syllables: com / pu / ter. The word bike, however, has only one syllable. A single syllable may contain as little as just one letter, or as many as five:

idea – i / de / a (three syllables)

cough – cough (one syllable)

In words that have more than one syllable, one syllable will be stressed. In English, there are a number of word syllable stress patterns.

Counting Syllables

You can check how many syllables a word has by putting your hand under your chin and saying a word. Each time your chin moves to make a vowel sound, count a syllable. For example, the word difficult moves your chin three times. Therefore, difficult is three syllables.

Exercise

Count the number of syllables in each of these words. Answers are below.

  1. house
  2. jacket
  3. glasses
  4. encyclopedia
  5. employer
  6. information
  7. troublemaker 
  8. thought 
  9. happy
  10. incoherent

Answers

  1. 1 (house)
  2. 2 (ja / ket)
  3. 2 (gla / sses)
  4. 6 (en / cy / clo / pe / di / a)
  5. 3 (em / ploy / er)
  6. 4 (in / for / ma / tion)
  7. 4 (trou / ble /ma / ker)
  8. 1 (thought)
  9. 2 (ha / ppy)
  10. 4 (in / co / her / ent)

Word Syllable Stress

In multi-syllable words, the stress falls on one of the syllables. The other syllables tend to be spoken quickly. This leads to sounds that are not clear (muted) on unstressed syllables. In order to improve your pronunciation, focus on pronouncing the stressed syllable clearly. However, don’t be afraid to mute (not say clearly) the other unstressed vowels.

One Syllable – Stressed

All one-syllable words have the stress on the one syllable. The intonation should go down. 

  • EAT
  • DRINK
  • SIGN
  • WELL

Two-Syllable

First Syllable Stressed

  • GIant
  • PICture
  • HEAting

Second Syllable Stressed

  • toDAY
  • aHEAD
  • aLLOW

Three-Syllable

First Syllable Stressed

  • ENergy
  • Operate
  • ORganize

Second Syllable Stressed

  • meMORial
  • aSSUMPtion
  • caNAdian

Four-Syllable

Second Syllable Stressed

  • psyCHOLogy
  • eVAporate
  • cerTIficate

Third Syllable Stressed

  • poliTIcian
  • indiVIdual
  • repuTAtion

Double Vowel Sounds

It’s not the number of letters that make up a syllable, rather it is the number of single vowel sounds. Sometimes, a number of vowels combine to make just a single sound. For example:

tree = 1 sound

goal = 1 sound

because = 1 sound

Common Double Vowel Sounds

It’s important to learn spelling patterns for these sounds. Here are some of the most common:

ay – (diphthong EI sound) play, say, may

au – (long A sound) fault, launch, haunt

augh – (long A sound) caught, taught, daughter

augh – (short A sound as in “cat”) laugh

ee – (long EE sound) tree, see, three

ea – (long EE sound) each, peach, teach

ea – (short E sound) dead, head, health

ea – (long EE sound) break, steak, great

eu – (long U sound) deuce, sleuth

ei – (diphthong EI sound) beil, eight, weigh

ey – (diphthong EI sound) they, grey

eigh – (diphthong EI sound) eight, freight

eigh – (long EE sound) seize

eigh – (diphthong AI sound) height

ie – (long EE sound) thief, pice

ie – (long I sound) die, tie

oo – (long U sound) moo, boo

oo – (short U sound) book, foot

oa – (long O sound) boat, moat

oe – (long O sound) hoe, Joe

oi – (diphthong OY sound) soil, toil

ou – (long O sound) soul, your

ou – (short U sound) tough, rough

ue – (long U sound) cue, muse

ui – (long U sound) fruit, juice

Schwa for Unstressed Syllables

Unstressed syllables keep the correct sound but are muted. Sometimes, unstressed vowels become a schwa sound – like a soft uh sound.

  • Little
  • Repeat
  • Tomato
  • Industrial
  • Noisily

Generally speaking, stressed syllables retain a clear vowel sound, while unstressed syllables tend to soften towards a schwa-like sound.

Article written by Kenneth Beare

This lesson brought to you by: thoughtco.com©

Hispanic Heritage Month

Time to learn about this 30-day celebration that honors all of the contributions Hispanic-Americans have given to the United States — and the world.

SHAYES17GETTY IMAGES

What is Hispanic Heritage Month?

Hispanic Heritage Month is a time to recognize the impactful contributions and influence Hispanics have had on the United States. According to the official website, the month is meant to “[pay] tribute to the generations of Hispanic Americans who have positively influenced and enriched our nation and society.”

As of 2019, Hispanics make up the country’s largest minority group with a total population of 60.6 million. This makes up 18% of the U.S. population, with New York, California, Texas, and Florida among the states with more than a million Hispanic residents.

When is Hispanic Heritage Month?

Hispanic Heritage Month is observed from September 15 to October 15 every year. The start date is historically significant because it marks the Independence Day of five Latin American countries: Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua. The following day, September 16, is Mexico’s Independence Day, while Chile celebrates their independence on September 18, and Belize on September 21.

The Church of San Andrés Xecul in Guatemala.

What is the history of Hispanic Heritage Month?

In 1968, President Lyndon B. Johnson signed the National Hispanic Heritage Week bill into law. Nearly two decades later, in 1987, Representative Esteban Torres of California submitted a bill to expand it into Hispanic Heritage Month.

“We want the public to know that we share a legacy with the rest of the country, a legacy that includes artists, writers, Olympic champions, and leaders in business, government, cinema, and science,” he said.

The California representative believed that the month-long celebration would “allow our nation to properly observe and coordinate events and activities to celebrate Hispanic culture and achievement.”

Although his bill wouldn’t come to fruition, Senator Paul Simon of Illinois later submitted a similar one which successfully passed Congress. President Ronald Reagan signed it into law on August 17, 1988.

Who celebrates Hispanic Heritage Month?

Hispanic Heritage Month celebrates “the histories, cultures, and contributions of American citizens whose ancestors came from Spain, Mexico, the Caribbean, and Central and South America,” per the official website. The U.S. Census elaborates that it’s observed by “Spanish-speaking nations.”

While the terms “Hispanic” and “Latino” are interchangeably used, their difference lies in the primary language spoken. Hispanic describes “a person from — or whose ancestors were from — a Spanish-speaking land or culture.” This excludes Brazil because Portuguese is the official language, but it includes Spain. Meanwhile, Latino, Latina, and Latinx describe a person from Latin America, which includes Brazil, but excludes Spain.

Across the United States, Hispanics celebrate their heritage each and every day through their cuisine, music, shows, and more. From Jennifer Lopez to Guillermo del Toro to Alexandria Ocasio-Cortez, Hispanics bring their one-of-a-kind perspective to different spaces, continuously redefining what America represents. September 15 marks the beginning of Hispanic Heritage Month, a time to applaud the accomplishments of Hispanic, Latinx, and Latino-identified communities, and spotlight an array of beautiful cultures and backgrounds.

Article by Selena Barrientos for goodhousekeeping.com

Your Next Career Move

An early September poll from Monster shows that candidates are optimistic about the jobs market moving forward. In fact, 90% of respondents said they’re ready to reassess and reflect on their goals at this point in the year, and 64% said searching for a new job is at the top of their to-do list.

When I read those statistics, I immediately wondered: If you’re someone considering a job reset, how can you make sure your next career move is one that will meet your personal as well as your professional goals?

Keeping the right fit top of mind will help ensure your values and the company’s values align, according to Monster career expert Vicki Salemi, who notes that the “right fit” can encompass many things: job responsibilities, title, salary, room for growth, company culture, employee benefits, perks, camaraderie and relationships with your potential boss and colleagues, the commute and/or ability to work remotely among them.

Outlining goals and prioritizing what you need most, then conducting what Salemi calls “copious research on employers” before you begin the job search are other important steps.

“For instance, if the job seeker needs more balance between their personal and professional lives and wants to work from home a few days each week and in an office the remaining days, this should be a priority in their must-haves for their next job — and they must remain steadfast during their job search to ensure the new role meets this requirement,” she says. “[Then] leverage the interview as an opportunity to interview employers the same way the employer is interviewing them.”

According to Monster’s Jobs & Hiring Report: Trends for Fall 2020, these are three questions you might consider asking in your next job interview — particularly if you are concerned about the safety of the workplace and/or if working remotely is important to you:

  • Have you needed to alter the workspace to make it easier to maintain proper distance?
  • Have many people returned to the office full-time or is telecommuting more the norm right now?
  • Have you found your current work from home/flex time policies to be successful?

If you’re one of the myriad people considering a job switch soon, looking at job categories that are poised to grow is a good place to start. Monster’s Jobs & Hiring Report: Trends for Fall 2020 shows the following jobs demonstrated consistent growth from June to August 2020 and are predicted to offer the best opportunities through the end of the year.

  • barber/cosmetologist
  • insurance underwriter
  • laboratory technician
  • loan processor
  • medical biller
  • personal care aide
  • pet care worker
  • quality inspector
  • registered nurse
  • warehouse worker
  • web developer

Good hunting!

By Kathleen Furore, Tribune Content Agency

Easy, Effective Ways to Transform Your Health

1) Get a health check.

To boost your overall health, it’s important to know where you stand now. Make an appointment with or call your doctor for your latest health stats: weight, blood pressure, cholesterol levels, hemoglobin A1c (your average blood sugar over the past three months), etc. This will help you track your progress beyond the scale so you can see yourself getting healthier inside and out. If you have any underlying health issues, be sure to follow your doctor’s eating and exercise advice and check with them before starting the program.

2) Break a sweat.

This is key when it comes to losing inches, building muscle, and strengthening your heart, lungs, bones, and more. Aim to get in at least 10,000 steps a day and 150 minutes of physical activity a week (that’s what the government recommends). Keep things interesting by trying different types of exercises beyond walking and running — consider biking, swimming, jumping rope, lifting weights, dance workouts, and yoga.

3) Drink up.

There are great reasons to stay hydrated — including that it’ll help keep your digestive system humming and curb cravings. To calculate how much to guzzle daily, divide your body weight in half — that’s the number of ounces to shoot for. Avoid sugary beverages and instead choose plain H2O (jazz it up with fresh fruit or some fresh herbs), sparkling water, or unsweetened hot or iced tea. Love coffee? Drink it black or with low-fat milk or unsweetened nut milk and the sweeteners listed on the next slide.

4) Eat your way healthy.

Knowing how to create a nutritionally balanced meals is key to adopting good-for-you eating habits that will last. To get you started, here’s some advice from Stefani Sassos, the Good Housekeeping Institute’s Registered Dietitian Nutritionist.

Build a better plate by filling it half with vegetables, one quarter with whole grains or fruit, and one quarter with lean protein for most meals. Need inspiration? Tape our Live Longer & Stronger shopping list, on the next slide, to your fridge for menu help.

Cook with olive oil or avocado oil instead of butter and flavor your food sans salt by experimenting with things like lemon or lime juice, vinegar, spices and herbs, low-sodium tomato sauce, and lots of aromatics such as garlic, ginger, onions, and shallots.

When baking (or in your coffee), use just a little of a natural sweetener such as coconut sugar, honey, maple syrup, or dates. If you choose to use an artificial sweetener, stick to stevia or monk fruit and limit your consumption to no more than two packets per day.

5) Your heart-healthy shopping list

The top grocery picks from Stefani Sassos, the Good Housekeeping Institute’s Registered Dietitian Nutritionist, include:

Fruit & Veggies: Artichokes, beets, cabbage, jicama, radishes, sugar snap peas, figs, kiwi, papaya, and plums (fresh or dried — a.k.a. prunes)

Dairy & Nondairy Alternatives: Unsweetened nut milk, skim milk, low-fat kefir, fat-free cottage cheese, cream cheese, yogurt, or skyr, and low-fat cheeses

Lean Protein: Fish, eggs/egg whites, edamame, lean cuts of beef, shrimp or shellfish, skinless chicken breast, tofu, turkey breast or lean ground turkey, veggie burgers, and legumes like chickpeas, lentils, and beans

Nuts: Natural nut butters and unsalted nuts

Whole Grains: Brown rice, wild rice, black rice, quinoa, oats, whole-wheat bread or sprouted-grain bread products, 100-calorie sandwich things, low-sugar whole-grain cereals, whole-grain or seed crackers, and whole-wheat or legume-based pasta.

6) Snooze & chill.

The right amount of zzz’s supports a strong heart and helps you get slim (or stay that way). Aim for seven to eight hours a night and try to wake up and hit the sheets at the same times every day (even on weekends!) to keep your body’s internal clock happy. It’s also important to manage stress — over time, it can mess with your hormones and sabotage your weight goals. Find a chill routine: meditation, a hot soak, or a good read.

Article by Alyssa Jung for WomensDay©

 

Autumn in Chicago

What does autumn look like in Chicago? How about 80 degrees during the day, and 50 degrees at night. It’s more like the feel of autumn, warm days, cool nights. It’s Mother Nature way of lulling us into complacency. Yes dear’s, this will continue forever. Not! For hiding behind the orange pumpkins, fall foliage and Halloween’s ghostly images is The Hawk. That harsh north wind that blows so hard as to make it hard to catch a breath. The frost that kills your perfect mums, and the snow that slowly falls covering everything in sight in a white blanket of icy cold beauty is a gift from The Hawk too. Thanks, Hawk, but no thanks.

Time to move to Florida or just hibernate, that is the question. Join me as I ponder this question, by testing your knowledge of autumn. Yes, I went a long way to get you here, so just enjoy and play along please.