Feeling tired or low on energy? Pears give you steady energy with simple sugars + fiber, no crash. They’re packed with antioxidants for joint comfort and vitamin K + copper for healthy skin and strong bones. Add them to meals or enjoy fresh for an easy wellness boost.

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The holiday season is synonymous with baked goods, treats, and more treats. There are too many options for overindulging in high-calorie foods. From office holiday parties to gatherings with friends and family, it’s safe to say that there is no shortage of food. And after all, the new year is right around the corner, which means that you can put off working out until then, right? Wrong! Just because your workout routine is disrupted by the holiday bustle, you do not have to avoid physical activity altogether. 

Movement is important for all members of the family, and if you have children it is especially vital for their development. Physical activity supports growing muscles and works to boost brain development. Not to mention, it helps kids burn off extra energy to help tire them out for bedtime. 

To help you stay active this holiday season, we encourage you to wrangle the family and connect with them by engaging in the following simple activities. They’ll keep you and the kids moving!

Enjoy A Winter Nature Adventure

Perhaps you live in an area that is blanketed in snow, or maybe the weather is wonderfully chilly. Going outside for a run may not seem enticing, and we don’t blame you. Instead, consider a winter activity, especially if there is snow. You can try sledding, make snow angels, have a snowball fight, or head to the slopes for a snowboard or ski session. You can simplify it all and have a fun nature walk or scavenger hunt where you look for pinecones, animal tracks, or festive decorations. Playful outdoor exploration encourages curiosity and gets kids moving and away from screens. 

Create An Indoor Obstacle Course

You do not have to go outside to have fun with the kiddos. Grab your pillows, chairs, cardboard boxes, and more to make a safe obstacle course in your living room. Kids love testing their gross-motor skills, and an obstacle course is a fun and simple way to keep them engaged. The silliness and laughter that will ensue will be cherished memories. That is the kind of holiday fun you want to remember forever. 

Go On A Holiday Lights Walk

Shorter days mean that you can see holiday lights before it gets too late, so a holiday lights walk will not interfere with bedtime. Grab some hot tea and take a walk through your neighborhood, or a neighborhood known for extravagant lights. Kids love spotting their favorite displays and walking together is a great way to incorporate light movement into your evening routine. 

Visit A Local Playground Or Park

Outdoor play is beneficial, even in colder weather. Fresh air helps to boost mood, support immune health, and provides natural vitamin D, which is beneficial during cold and flu season. A quick daytime trip to the playground can help kids burn off energy and support physical development. Just make sure to bring layers, hats, gloves, and more to stay warm. 

Involve Kids In Holiday Decorating

From putting the lights up and wrapping presents to placing ornaments on the tree, there is never a dull moment during the holidays. There is always something to be done, and you should invite the kids to participate. They can help sweep pine needles, set the table, stir a stew, or anything else that needs completing. These types of activities help encourage independence, coordination, and practical life skills. 

Try A Festive Dance Party

It’s your turn to DJ! Or maybe you let your children DJ the holiday dance party in your own home. Put up the lights, get in your holiday jammies, and start dancing. Dancing aids coordination, balance, and self-expression. Plus, it helps to burn off energy and boost mood during darker winter months, during which adults can develop seasonal affective disorder.

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This vanilla cinnamon chia pudding is a creamy, lightly sweet breakfast treat made by soaking chia seeds in a mixture of homemade almond milk, vanilla extract, and a touch of cinnamon. Not to get too scientific, but the seeds absorb liquid and swell to form a naturally thick, pudding-like texture that is similar to tapioca. Cinnamon is a warming spice that helps balance the mellow vanilla flavor, while optional additions like a drizzle of maple syrup, fresh fruit, or nuts create layers of both flavor and texture. Chia pudding seems like a dessert, but it is nutrient-dense and makes for the perfect grab-and-go breakfast.

Chia seeds are naturally rich in soluble fiber, which forms a gel in the stomach, supports digestive function, and keeps you feeling full for longer. The seeds also provide omega-3 fatty acids, high-quality protein, and minerals such as calcium, magnesium, and phosphorus. Combine all of those benefits with wholesome flavorings like cinnamon, which exhibits antioxidant and anti-inflammatory activity, and your chia pudding becomes a well-balanced meal that promotes long-lasting energy, rather than spiking blood sugar. Unlike a lot of breakfasts that rely on refined grains or added sugars, chia pudding derives its sweetness naturally and allows full control over ingredients.

Compared to unhealthy American breakfast classic—think sugary cereals, oversized muffins, pastries, syrup-drenched pancakes, or processed breakfast sandwiches—chia pudding offers sustained energy without the mid-morning crash. Traditional American breakfast foods are generally rich in refined flour, saturated fats, or added sugars. They tend to lack fiber and essential micronutrients as well. Those unhealthy options can elevate blood glucose rapidly, lead to inflammation, and leave you hungry shortly after finishing the food. In contrast, chia pudding contains slow-digesting fiber, healthy fats, and essential micronutrients that nourish the body and help maintain balanced energy throughout the day.

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This ruby-red cranberry smoothie starts with homemade almond milk, which gives it a velvety base and slightly nutty flavor. It also delivers valuable antioxidants like vitamin E, which contributes to glowing skin. The crisp apple adds subtle sweetness and fiber, which encourages optimal digestion and keeps you full between meals. A spoonful of almond butter brings the healthy fats, plant protein, and nuttiness that complements the homemade almond milk. It’s safe to say that this smoothie is not lacking in nutrition!

Because fresh cranberries are very tart, you need a sweet ingredients to balance them. That’s where dates come in and they offer dessert-level sweetness without the inevitable sugar crash, potassium, and they support natural energy. Hemp hearts sprinkle in much needed omega-3 fatty acids, helping keep the brain sharp and heart functioning optimally. This smoothie would not be what it is without cranberries, the tart little overachievers that are antioxidant-rich and help support the urinary tract. Additionally, cranberries bring that signature zing that wakes up every cell in the body.

What you are left with is a refreshing, nutrient-dense smoothie that helps boost immune function, support digestion, and fuel your day with clean energy. Not to mention, this smoothie tastes like a treat without having to feel guilty about enjoying it. Think of this smoothie like the wellness equivalent of wearing a cape….minus the questionable fashion choice. Enjoy sipping your way toward optimal health this winter when you make this smoothie.

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Have you ever been in bed attempting to go to sleep, but you just end up staring at the ceiling at two in the morning? That’s not uncommon for people with insomnia. Although sleeping pills and other downers may help you sleep, they are not long-term solutions, nor are they the safest for your health. 

A recent, large analysis suggests that people with sleep troubles may soon be able to sleep with ease. There are certain forms of exercise that may rival medication and therapy when it comes to improving sleep. The researchers stated that gentle, intentional movement, such as Tai Chi, yoga, or even a brisk walk, can boost sleep time and help you fall asleep more easily. There was even one practice that emerged as a standout, offering benefits that may last years. 

The Standout Sleep Helpers

Researchers looked at over 20 clinical trials that tested different exercise programs, including yoga, Tai Chi, walking, jogging, and strength training. They compared those exercises to standard care and lifestyle changes. In their analysis, they found that several forms of exercise delivered several benefits, especially jogging or walking, yoga, and Tai Chi. In fact, yoga was associated with two extra hours of total sleep time. It also improved sleep efficiency by nearly 15% and reduced the time it took to fall asleep by 30 minutes. 

Walking or jogging were more beneficial for reducing overall insomnia severity, as they lowered insomnia score by nearly 10 points. That is enough to make a significant difference in daytime energy, concentration, and mood. 

Tai Chi turned out to be the most beneficial exercise for sleep. If you do not know, Tai Chi is a slow, Chinese martial art that combines deep breathing, graceful movements, and a meditative state of mind. Tai Chi was able to improve every sleep outcome measured in the analysis, from duration to overall quality. It was able to add over 50 minutes of sleep per night, shortened sleep latency by nearly 25 minutes, and kept people from waking up as frequently. What’s more impressive is that the benefits persisted two years after starting the practice. 

The Science Behind It All

• Tai Chi: It helps relax muscles while activating the parasympathetic (the rest and digest) nervous system. That works to lower the physiological hyperarousal that is common in people with insomnia. In the long-term, Tai Chi may help reduce inflammation, support healthy circadian rhythms, and boost brain-derived neurotrophic factor. 
• Yoga: It works to enhance body awareness, mindfulness, and breath control, all of which work to reduce anxiety and calm an overactive brain. Additionally, yoga may help improve flexibility and be quite restorative. 
• Walking or jogging: Both of these exercises help increase energy expenditure, which can lower stress hormones like cortisol and enhance melatonin production. Both of those translate to deeper stages of sleep and reduce the amount of time it takes to fall asleep. 

How To Optimize Your Sleep

If you currently struggle with insomnia, you do not have to completely overhaul your fitness routine. According to the study, the type of exercise matters more than the amount of exercising you do if you want to improve sleep. If you tend to wake up frequently throughout the night, yoga and Tai Chi may be more beneficial. If you struggle with daytime fatigue, jogging or walking are better options. Finally, if you’re striving for both short- and long-term sleep benefits, consider practicing Tai Chi.

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If you associate fall with root vegetables, you are already ahead of the curve. Parsnips, butternut squash, yams, rutabaga, turnips, acorn squash, and more are common to use during the fall. You can incorporate these ingredients into roasted vegetable medleys, stews, soups, and so much more. Although “hearty” and “comforting” tend to be adjectives associated with fall meals, you can change the narrative while still utilizing seasonal ingredients. 

In this article, you will find recipes that call for roasted fall produce and we didn’t forget to include a couple soups. After all, what is fall without a soul-warming soup or stew? This article also aims to showcase some more refreshing fall recipes that don’t weigh you down. Whether you want perfectly spiced snack, filling side dish, or energizing breakfast, we have you covered. If you like some of the recipes in this article and post them to your socials, make sure to tag us! We love seeing our Dherbs family make the recipes we publish!

Pear Ginger Smoothie

Enhance your fall with this perfectly balanced pear ginger smoothie. It’s the perfect combination of sweet, spicy, and aromatic. You won’t want to stop drinking it!

Click here to make the smoothie.

Spiced Fall Fig Smoothie

This spiced fall fig smoothie embraces some classic seasonal spices, but don’t let the sweet, almost milkshake-like flavor fool you; it’s brimming with nutrients!

Click here to make the smoothie.

Roasted Kabocha Squash Seeds

Is this your new favorite snack? It could be if you are willing to be a little experimental. While these are not cleanse-approved, the kabocha squash seeds fill you up and satisfy salty cravings.

Click here to make the snack. 

Pumpkin Spice Date Energy Balls

Have you been on the lookout for a healthy pumpkin spice treat? Well, you found it in these raw vegan date energy balls. 

Click here to make the snack. 

Roasted Chickpea Fall Salad

A delicious creation that is crispy and hearty! Made with kale, roasted chickpeas, pomegranate arils and more, this fall salad is to die for. 

Click here to make the salad. 

Fall Harvest Salad

A deliciously filling fall harvest salad contains golden beets, sweet potatoes, and uses a hearty base of mixed greens and quinoa. You will not be hungry after eating a bowl of this salad. 

Click here to make the salad. 

Fall Vegetable Soup

This vegan fall vegetable soup brings together unsung earthy root vegetables like rutabaga, parsnip, carrots, and butternut squash. Your fall season would not be complete without this soup!

Click here to make the soup. 

Vegan Pumpkin Pie Pudding

Fortunately for you, this pumpkin pie pudding is a healthy, guilt-free dessert that you’ll be enjoying throughout autumn. It is a wonderful vegan creation that contains nutritionally-dense ingredients, including raw cashews, pumpkin puree, pure maple syrup, and pumpkin pie spice.

Click here to make the pudding.

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Most people know that they should move their bodies, especially after sitting all day. The problem is that it is too convenient to be lethargic and sedentary. Even healthy people can undo the positives of exercise with excessive sitting. Without mobilizing the body, it can grow tight, stiff, and sore. The problem is that going to the gym can be uninteresting, uninspiring even, especially if you are not a gym person. 

Perhaps you signed up for a gym membership for a New Year’s resolution and the membership is going to waste. You go every once in a while to feel like you are using your membership, but that does not count as staying active. The art of movement is making sure you move the body in different ways several times per week, or every day. One of the best ways to encourage more movement is to change how you think about exercise. Consider getting out in nature, attending different fitness classes, or other ideas that we’ll explore below. 

Hike For Better Mental Health

Working out benefits the brain and your overall outlook on life. The endorphin rush is real! You don’t have to go all out on the elliptical machine to reap those benefits, though. According to research, exercising outdoors can enhance both the physical and mental health benefits of the activity. Looking at greenery helps calm the mind, positively impact mood, and helps improve energy levels. All of those benefits make you more eager to exercise. Hiking immerses you in nature while simultaneously challenging the body. You can start out easy, but make sure to increase the difficulty of your hikes as you progress. 

Try New Workouts

Doing the same exercises can get you stuck in a workout rut. Consistent exercise is beneficial, but it is crucial to mix up your exercises. Changing your routine can not only keep the body safe, but also improve muscle strength, range of motion, and maximize workout results. Trying new forms of exercise or workout classes can also make you happier. Researchers note that novel experiences provide positive challenges and expose you to new perspectives. If you feel like you are stuck in a workout plateau, consider Zumba, spin class, HIIT workouts, Pilates, or other exercise classes that intrigue you. 

Adopt An Adventure-Based Mindset

Finding the motivation to exercise can often be the biggest obstacle. Adopting an adventure-based mindset can not only inspire you to work out, but can also improve overall health, according to researchers. In one study, participants stated that having the right mindset, i.e. focusing on resilience, controllable elements, and adventure, was more protective for their mental health. Other studies found that outdoor adventures increased positivity and overall life satisfaction. When you feel unmotivated to exercise, think about how you can turn your day into an adventure. That can be as simple as adopting a positive mindset during daily activities. Shift your perspective and you may find that your workouts are far more enjoyable. 

Posture Can Improve Your Stress Response

One of the most underrated aspects of fitness is proper posture and form. Anyone can do most exercises, but they render themselves useless if done improperly. Focusing on posture is an all-day challenge. Correct posture demands your full attention at all times because it is so easy to slouch and hunch. One of the best ways to expose yourself to proper posture is by engaging in yoga, which aids full body alignment. According to research, the posture of people who regularly practice yoga was significantly better than other people in the study. Adding yoga to your workout routine can help you not only improve your posture, but improve your form in other exercises you do.

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Get the ingredients and ready your food processor because homemade energy bites are as easy as one, two, three. An easy-to-make snack that is rich in protein, fiber, healthy fats, and free of preservatives and added sugars? How many times can we say yes? When you need a boost of energy and want to enjoy something that is wholesome, nutrient-dense, and delicious, turn to these chocolate hemp and pumpkin seed energy bites. They take less than 10 minutes to process and then another few minutes to form into balls. Freeze them until firm and then enjoy!

You will need raw pumpkin seeds, hemp hearts, chia seeds, raw cacao powder, Medjool dates, raw sunflower seed butter, alcohol-free vanilla extract, and grade A maple syrup. Once you gather your ingredients, ready the food processor fitted with the ‘S’ blade. You will first have to process the pumpkin seeds with the hemp hearts. Once that becomes a crumbly mixture, add the chia seeds, dates, vanilla, sea salt, sunflower seed butter, and maple syrup to the processor. Pulse until that mixture is a dough-like consistency. It will almost turn into a ball in the food processor. Just make sure to stop blending, scrape down the sides, and continue blending in order to fully incorporate all of the ingredients.

Due to the fact that these energy bites have sunflower seeds, hemp hearts, chia seeds, and sunflower seed butter, they are not lacking in healthy fats, protein, or fiber. That makes them great for enjoying when you want something to hold you over between meals. They are also great to enjoy pre- or post-workout, as the nutrients in them aid both muscle performance and recovery.

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Who needs Larabars when you can easily make your own with three simple ingredients? These are perfect if you have been looking to enjoy healthy snack options during your cleanse. They provide outstanding flavor and lots of fiber, healthy fats, and protein, all of which help keep you full between meals. The dates and cashews establish a great balance of nuttiness and sweetness, and the pinch of sea salt gives the bars a little extra pizzazz. It’s almost like a pinch of sea salt on a chocolate chip cookie or delectable caramel. You truly can’t go wrong with a pinch of sea salt in sweet treats.

For this recipe you will need Medjool dates, raw cashews, and sea salt. Dates are naturally sweet and sticky, providing the base for these bars. Make sure your dates are soft and fresh. Need assistance blending? Soak the dates in warm water for about 15 minutes prior to blending them in the food processor. Raw cashews also blend a little easier if you soak them for an hour or so. Just make sure that you discard the soaking water for both the dates and cashews if you decide to soak them. Not a fan of cashews? You can swap them for any raw nut in the same amount. Walnuts, pecans, pistachios, and more work great!

After you blend the ingredients and achieve a sticky, dough-like consistency, you will transfer the mixture to an 8″x8″ baking pan lined with parchment paper. Press the mixture into the pan until you have an even layer that is about 1/2-inch or so thick. Freeze for 30 minutes and then remove from the freezer. That will ensure that the bars are somewhat solidified to the point where you can cut them into 10 bars. Separate them and consider wrapping them individually in plastic wrap. Store in an airtight container in the fridge for up to two weeks.

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When you are in need of a snack to fill you up, don’t reach for the bag of chips or package of cookies. Do those unhealthy snacks taste good and satisfy your sweet or salty craving? Yes, without a doubt, but they do not satiate you. In fact, they keep you coming back or wanting more, despite how much you ate. That’s why we love energy bites! They are made with a handful of healthy ingredients that provide healthy fats, fiber, protein, and essential vitamins and minerals.

This recipe calls for hemp hearts, ground flaxseed, sesame seeds, and raw sunflower seed butter, among a few other ingredients. Those specific ingredients offer lots of omega-3 fatty acids, fiber, complete protein, zinc, selenium, and other micronutrients integral to your overall health. The three primary ingredients that offer some of the best nutrients and health benefits are:

• Hemp hearts: These tiny cream and green-colored seeds are the soft, inner part of hemp seeds. The plant originated in Central Asia, although it can be found nationwide these days. Hemp hearts are naturally rich in both omega-3 and omega-6 fatty acids, offering more than in chia seeds or flax seeds.
• Raw sunflower seed butter: Harness the power of the sunflower, just in creamy, delicious butter form. Sunflower seed butter is both gluten-free and nut-free, making it an allergy-friendly spread. It is also one of the best sources of vitamin E, a potent antioxidant that helps fight inflammation. Two tablespoons provides nearly 40% of the recommended daily intake.
• Ground flaxseed: Most nutritional experts recommend ground over whole flaxseed because the ground version is easier to digest. Flaxseed is commonly used to improve digestive health and relieve constipation, but it may also reduce total cholesterol levels, which can reduce the risk of heart disease.

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