September - Getting Back to the Basics

September is a wonderful month to get back to the basics. It is a month of “going back,” back

to school, back to routines, and, for many of us, back to a more structured and familiar

schedule. September gives us an opportunity to return to our baseline and take inventory of our health. What have you been neglecting over the summer? Have you noticed that you are more winded, fatigued, or more tired than usual? Have you experienced some unexpected weight gain or an expanding waistline? What about those nagging aches and pains in your back, hips, or knees? And don’t forget to look at your ankles. Are you noticing sock indentations or swelling? These can be signs that your body may need some extra attention.

This month let’s get back to the basics of health and nutrition. Ezekiel 47:12 reminds us of the nourishing and healing properties of food: “Their fruit will be for food and their leaves for healing.” What a beautiful reminder that the foods we choose can play an important role in supporting our health. The goal this month is not to make things complicated. In fact, small, consistent changes are often more sustainable than big, drastic ones. Let’s focus on three simple choices that we can incorporate into our everyday lives.

Nutrition Tips

1. Need More Energy? Start with Breakfast.

If you are feeling sluggish in the morning, look at what you are putting into your coffee, tea, or

eating for breakfast. If you are a coffee or tea drinker, consider reducing refined sugars, such as flavored syrups, and heavily sweetened creamers. Instead, experiment with natural flavor

options such as dates or date sugar, coconut sugar, blackstrap molasses, or Ceylon cinnamon. Looking for a new morning alternative? Try matcha. Matcha contains caffeine as well as L-theanine, which may contribute to a calmer, more sustained feeling of energy or alertness compared with the rapid stimulation and crash some people experience with coffee.

Remember, the goal is not perfection; it is making a better choice than you made yesterday.

2. Weight Management: Get Back to the Basics

If you are trying to address some of the weight you may have gained during the summer, start

with the basics. Everyone’s nutritional needs are different, and factors such as age, activity

level, medications, and overall health can affect your unique approach. However, here are three simple principles that are universally beneficial to everyone.

Protein Over Refined Carbohydrates -

Instead of starting your morning with carbohydrate-heavy foods such as pancakes, waffles,

pastries, or sugary cereals, consider a breakfast that includes protein and fiber. Eggs, lean

proteins or some plant-based options such as tofu scramble, or quinoa oatmeal prepared

with plant-based milk, cinnamon, and berries can provide a more balanced start to your day.

Make Lunch a Balanced, Substantial Meal -

Lunch falls during the most active portion of the day. Rather than skipping lunch, make lunch

your largest meal. Balanced your meal with protein, vegetables and healthy fats. And if you

enjoy carbohydrates, there is no need to fear them, as lunch is a meal where you should

include them. Choose nutritious options such as sweet potatoes, brown rice, quinoa, beans,

or whole grains and enjoy them as part of a balanced meal.

Be Mindful of Late-Night Eating -

Our biological make-up plays a big role in our ability to process food and when we process

food. For best practices, I would suggest trying to have your last meal no later than 7pm as

your body needs fasting time to process the day and internal repairing.

3. Joint Pain, Swelling & Inflammation: Look at Your Plate

For those living with chronic conditions such as high blood pressure, diabetes, or autoimmune

conditions, returning to basic, can be an important part of a healthy lifestyle. Consider foods that have anti-inflammatory properties such as: Wild-caught salmon, mackerel, avocados, lentils, other legumes, sweet potatoes, berries, colorful vegetables, herbs, spices such as turmeric.

At the same time, be mindful of foods that may work against your goals. Highly processed

foods, excessive added sugars, and fried foods can contribute to an overall eating pattern that is less supportive of health. Getting healthy does not require perfection. It requires consistency.

As we return to our routines this September, let’s also return to the basics: eat nourishing foods, move our bodies, rest well, hydrate, and pay attention to what our bodies are telling us.

This September, let’s get back to the basics, one healthy choice at a time.

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Blog written under Mommy Docs, LLC:

Dr. Tiffany S. Maxwell is the Founder and CEO of Mommy Docs, LLC, an organization

dedicated to promoting revelation, restoration, and healing for women worldwide. Mommy Docs

centers women in leadership, particularly those pursuing or holding medical or doctoral-level

roles who are navigating the journey of reclaiming their identity. The organization serves as a

bridge and pathway to wholeness and healing for women seeking personal, professional, and

spiritual growth. Dr. Maxwell is an Associate Professor with more than ten years of experience

in medical education and over twenty years of clinical practice as a board-certified physician

associate. She is a devoted Christian, wife, and mother, and a committed ally and advocate for

women of faith.