Fall into Wellness

Fall Wellness: How to stay healthy during the change of season.

Every Fall I help families, including my own, get ready for back to school and work. Before we know it, our children have returned to academic classes and finding themselves in environments that are less than ideal when it comes to staying healthy. Now more than ever, the most important strategy for an enjoyable school year is prevention and to not get sick.

Soup is an excellent transitional food for Fall.
Soup is an excellent transitional food for Fall.

Have several masks handy.

Pack several masks put them in a plastic Ziploc bag.
Always travel with more than one clean mask, especially for your children because they may get lost or might get sweaty throughout the day and the mask may need to be switched out for one that is clean. Use a mask made out of natural fibers, such as cotton, bamboo, and natural silk to avoid any skin irritation.
Wash your masks routinely and make sure to wash your face in between mask switches. I recommend that cloth face coverings be washed after every day of use.

A Healthy Diet

One aspect of health you can control is a healthy diet. As we transition to fall I suggest taking advantage of all of the fall’s wonderful produce like root veggies and squash. Not only are these loaded with beta carotene and fiber but they boost digestion as well. One of my favorite fall meals is butternut squash soup. This is perfect for lunches or dinner and is light and easy to digest. I use bone broth to boost the healing power of this meal.

Vitamin C

All the supplements in the wellness kit are important in keeping you healthy, however, one of the most important ones is Vitamin C. Several days before your children start to go back to school, or even before you head back into the workplace- begin taking 1500 mg of vitamin C broken into 3 doses of 500 mg/3 x a day. Take Vitamin C through the entire cold and flu season.

Good Bugs

Probiotics are high up on my list of daily supplements. Probiotics are essential to good health, immunity, vaginal health, digestive health gut health, and regularity, not to mention they help fight off infections. I recommend a non-dairy, refrigerated probiotic with at least 8 different strains of bacteria and at least 25 billion units of bacteria. My favorite is available via Wellavate.


Sleep truly is the best medicine for everyone. Keep to a regular bedtime and wake time, and make sure everyone in the home is getting at least 8 hours of sleep. Limit technology usage late at night to optimize sleep-wake cycles.

Fall is a perfect time to build resiliency. Photo: Dr. Elizabeth Trattner

Wellness Kits are back in stock just in time for fall

Back by popular demand are my wellness kits! My wellness kits consist of several supplements and herbal remedies designed to keep you well and to ward off signs and symptoms of flu and cold if you find yourself sick or under the weather.

Current clients can purchase a wellness kit by contacting me via phone or email. If you are not a current client, and would like to purchase a kit, or are wary of coming to see me in person- you may schedule a telemedicine appointment with this link.

Patients and friends, I can keep you and your children healthy all school year with the addition of these tips and regular visits of acupuncture,
If you have any questions, email me how to find out how else I can keep you and your family stay strong and resilient all year.

Recipe of the Month – Butternut Squash Soup

  1. 2 leeks
  2. 1 onion
  3. 3 carrots,  cut into chunk
  4. 1 large butternut squash peeled and cut into cube
  5. Garlic
  6. Olive oil
  7. Pepper
  8. 32 oz of organic chicken broth

Sauté the garlic, leeks, and onions in olive oil in a soup pot until the onions and leeks are translucent.
Add carrots, and squash to the mixture and sauté for a few minutes.
Then add the broth and bring to a boil, then immediately back to simmer. Simmer for 1 hour.
With a hand blender puree the mixture. Add salt and ground black pepper to taste afterward.

Happy and Healthy Fall.


Now accepting Telemedicine appointments

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Elizabeth Trattner a.p.

Elizabeth Trattner a.p.

I specialize in women’s health, weight management, allergies, autoimmune diseases and environmental illnesses. I help patients improve and take control of their health and maintain their optimal weight.

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