In most parts of the country, fall is a time of transition. Summer fades into the crisp embrace of autumn. For seniors, this time can be particularly special. The cooler weather often brings a sense of renewal, encouraging outdoor activities that were perhaps too strenuous during the summer heat. It’s a great time for walks in the park, getting out and taking in the sights of the season, participating in community events, and more.
The month of September is also recognized as Healthy Aging Month – a time to focus on the positive aspects of growing older. It encourages seniors to adopt healthier habits, whether through better nutrition, regular physical activity, or mental wellness practices. The awareness month serves as a reminder that aging can be a time of growth, joy, and continued vitality.
The crisp fall air and colorful foliage make autumn an ideal time for seniors to engage in outdoor activities. Whether it’s taking a stroll through a local park, visiting a pumpkin patch with family, or enjoying a scenic drive, getting outside can boost both physical and mental health. Walking is a low-impact exercise that promotes cardiovascular health, and being in nature can reduce stress and is proven to improve mood.
Fall is also harvest season, bringing an abundance of fresh, nutritious produce. Take advantage of this by visiting a local farmer’s market for seasonal vegetables like squash, sweet potatoes, and Brussels sprouts, which are rich in vitamins and antioxidants. Apples, a fall favor ite, are not only delicious but also high in fiber, which supports digestive health. Cooking with fresh, seasonal ingredients not only supports healthy eating, but also brings a sense of connection to the season and all its bounty.
Many communities host fall festivals, Halloween events, and other gatherings that provide chances for seniors to engage with others. These events can be especially meaningful for those who enjoy reminiscing about past traditions, or wish to create new ones with family and friends.
In essence, fall offers a chance for seniors to embrace the changing season, both in nature and in life, with a focus on wellness, community, and the joys of aging gracefully. Fill these months with rich experiences by blending outdoor activities, healthy eating, staying social, and a focus on well-being. It’s a time to celebrate the beauty of the season and the joys of living well in the later years of our lives.
Facts and Figures: Breast cancer
October is recognized as Breast Cancer Awareness Month. The following statistics and facts emphasize the importance of awareness, early detection, and research in the fight against breast cancer.
- Breast cancer is the most common cancer among women worldwide, accounting for about 1 in 8 women in the U.S. who will develop it during their lifetime.
- In women, breast cancer is the second leading cause of cancer death after lung cancer.
- Recent data shows that approximately 264,000 new cases of invasive breast cancer are diagnosed in women in the U.S. each year, along with 42,000 deaths.
- The 5-year relative survival rate for breast cancer has improved significantly, with an overall rate of 90% due to early detection and treatment advancements.
- The importance of Regular mammograms can help detect breast cancer early when it is most treatable. Women aged 50 to 74 are encouraged to have mammograms every 2 years. While mammograms are crucial, self-exams and being aware of changes in breast tissue can help in early detection.
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Spicy Black Bean Chicken Enchiladas with Pumpkin Sour Cream Sauce
Prep Time: 20 min. Cook Time: 30 min. Yield: 12 servings
Ingredients
For pumpkin sour cream sauce:
- 1 (15 ounce) can of pumpkin puree
- 1 (14.5 ounce) can tomato sauce
- 1/2 cup low-fat sour cream
- 1/3 cup water or low-sodium chicken broth
- 2 cloves of garlic, minced
- 3 tablespoons chili powder (I used McCormick chili powder, which is mild)
- 2 teaspoons cumin
- 1/2 teaspoon red cayenne pepper (use less or omit if you don’t like spicy things)
- Freshly ground salt and pepper, to taste
For filling:
- 1 teaspoon olive oil
- 1/2 white onion, diced
- 1 jalapeño, seeded and minced
- 2 garlic cloves, minced
- 2-3 cups cooked and shredded chicken breast
- 1 (15-ounce) can of black beans, rinsed and drained
- Freshly ground salt and pepper
- 12 soft corn tortillas (you can also use 6-inch flour tortillas)
- 2 cups shredded Mexican or Colby Jack Cheese
Directions
- Begin by making the pumpkin sour cream sauce: In your food processor or blender combine pumpkin puree, tomato sauce, sour cream, water/broth, garlic, chili powder, cumin, and cayenne; puree until smooth. You can also do this in a large bowl. Taste and season with salt and pepper.
- Preheat oven to 350 degrees F. Spray a 9×13 baking dish with nonstick cooking spray and add 3/4 cup of pumpkin sauce to the bottom; use a spatula to spread out evenly. Set pan aside.
- Place shredded chicken in a large bowl and add 3/4 cup of the pumpkin-sour cream sauce to it. Set aside.
- Next make the filling: Heat a large non-stick pan over medium heat and add olive oil. Add onion, jalapeno, and minced garlic and cook 3-5 minutes or until onions begin to soften.
- Remove from heat and transfer into the bowl with the chicken, then add in the black beans and 1 cup of the pumpkin sauce. Stir to coat the filling.
- Next warm tortillas in the microwave for about 20 seconds so they are easier to roll. You can splash a little water on them before microwaving to make them more pliable. Then, place about 1/4 cup mixture on each tortilla. Sprinkle 1 tablespoon of cheese in each tortilla. Roll each tortilla and place seam side down in the baking pan. Pour the remaining pumpkin sauce on top of all the tortillas and then sprinkle the remaining 1 1/4 cup cheese on top.
- Bake for 20-30 minutes until the cheese is melted and the edges of the tortillas begin to turn golden brown. Top with sour cream, avocado, or cilantro. Makes 6 servings — about 2 enchiladas each (12 total).
Homemade Pumpkin Spice Latte
Prep Time: 5 min. Cook Time: 5 min. Yield: 1 servings
Ingredients
- 2 shots espresso (or sub 1/2 cup hot freshly brewed coffee but I prefer espresso)
- 1 cup milk of choice, preferably a milk that froths well (we love oat milk)
- 3 tablespoons pumpkin puree
- 1-2 tablespoons maple syrup, to sweeten
- 1 teaspoon pumpkin pie spice
- 1 teaspoon vanilla extract
- Whipped cream for topping (optional but recommended)
Directions
- Pour milk into a small pot and heat over medium-low heat until it is hot and almost simmering, but do not boil the milk.
- Make your espresso and pour it into a large mug or glass mason jar. Add pumpkin puree, maple syrup, pumpkin pie spice, and vanilla and stir until well combined.
- Use a milk frother to froth your milk for about 30 seconds or until foamy, then pour into the mug on top of the pumpkin espresso mixture. Reserve the extra foam, and spoon it on top.
- Feel free to top with whipped cream if you wanna get a little fancy. Sprinkle with a little extra pumpkin spice or cinnamon.
– courtesy of ambitiouskitchen.com
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