Plus Size Wellness Magazine – Fall 2022

Welcome to Autumn!

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

Autumn which is more commonly called fall is my favorite season. Growing up in  New York City autumn was my fashion statement season. I loved knowing that the first weeks of September I could begin wearing a jacket. Shorty after that I could begin wearing ankle boots. Then in the month of October there would be the beautiful trees with the various autumn hues and that’s when the leaves would be fully dried and falling. I enjoy watching leaves fall from the trees during this season. It reminds me to let go of those things that no longer serve me.

I encourage you to do some self-reflection during this season. What are some things you need to release and allow to fall from you? If it doesn’t add onto your wholesomeness, then it needs to go. Remember, you naturally have the power to let it go. You just need to have the will.

I am wishing you a safe and sane autumn.

Blissfully yours,

Tonya EL

Plus Size Wellness Fall 2022 Cover

In this issue of Plus Size Wellness, we have some wonderful articles we’re sure you will enjoy and find informative.

Getting Ready for the Season's Shift

Provides 4 tips to assist you with preparing for the change in weather. Because, with each season our bodies and moods adapt to a new change. Even if it is familiar to us.

Autumn Fantasy - What Will Yours Be?

Autumn is a time of change and renewal. What have you been wanting to achieve or shift in your life? This article offers 8 tips to aid you in pursuing life goals during this season.

9 In Season Fruits That Are Superfoods

Fall is a season that offers an abundance of fibrous and antioxidant rich fruits and vegetables. Let’s be sure to take advantage of that fact as we strive to eat at minimum 5 fruits and vegetables a day.

Immune Booster Remedy- Quinine

With the fall season comes flu season. Quinine is an old remedy that works and thanks to YouTuber Simple Recipes & Lifestyle we have the recipe for you and a video demo of how to make it.

Thank You to Our Sponsors

Getting Ready for the Season's Shift

No matter where you live, you have an intimate, ongoing relationship with your weather. What happens outside affects you inside your home and within you too. Consider how your life shifts as the seasons of the year phase in or out. You can take advantage of these seasonal changes to make each season special and unique in its own way. Use these tips to help you get ready for a happy, healthy fall season that your whole family can enjoy.

1. Prepare your home for the change in the weather. It’s wise to take care of tasks such as examining weather-stripping, storm windows and your heating system this time of year.

* Look a few months ahead as you think about any preparations or repairs you might want to make to your home before the first cold fronts arrive. Being prepared brings you peace of mind and can avert a stressful crisis down the road.

2. Use special autumn activities to strengthen your family bond. Spend a dinner out together or a family evening at home to plan things to do together in the fall.

* Make it even more enjoyable by allowing each of your kids to choose a favored fall activity.

* Fall’s approach can be something for your family to look forward to together. Start new family traditions with fun fall activities.

3. Engage your family in fall menu planning. Encouraging your children to take part in the planning of some delicious seasonal meals serves many purposes.

* It’s fun for the kids to have a choice in what the family eats. As parents, you have teaching opportunities about foods, nutrition, cooking, budgeting, and cultural diversity. So you can all look forward to preparing and enjoying the meal together.

* Incorporate your children’s ideas into your fall meal planning as a way to teach them about fall vegetables and healthy, flavorful eating.

4. Evaluate your moods as fall sets in. In the past, have you noticed specific changes in your moods as the leaves drop from the trees and the weather cools?

* Do you feel relieved that the heat is dissipating for a spell? Or do you feel disappointed because there will soon be fewer hours of daylight and the weather will be getting cold?

* Thinking about how the coming season will affect your mood is a smart thing to do in preparation for autumn’s arrival. That way, you can be better prepared for any seasonal shifts in your emotions.

Regardless of where you live, it’s helpful to consider how your life will be affected when fall sets in. Embracing each season of the year through good planning will help you enjoy that particular season’s bounty. Get ready now for the shift into fall!

Autumn Fantasy - What Will Yours Be?​

Even though the leaves are falling and the weather is cooler, autumn can be a time of reflection, fun, discovery, and renewal. If you could be granted your own fall fantasy this year, what would you hope for?

Use these ideas as a springboard to begin exploring your hopes, dreams, and plans for pursuing life goals this season.

Schedule more “me time.” What’s more personally fulfilling than engaging in the interests you adore? Whether it’s watching the top 100 best films, researching dolphins, or scrapbooking, carving out more time just for you will soothe the soul.​

Spend a weekend away with your partner. Taking an autumn trip together will give you time to reinvigorate the love and closeness you share. Fall is a romantic time to get away. Choose a destination that will satisfy both of your desires for fun and loving activity. Then, submerge yourself in the relationship and each other. ​

Devote time to self-improvement. Maybe you feel you’re ready to quit smoking, go on a chocolate-free diet, or exercise more at the health club. Taking steps to get healthier might help you fulfill a dream. Some would say you’ll have more patience to confront challenges when the weather is cooler. Now’s the time-go for it.​

Clean out the closets. This option might not sound like the type of fantasy you had in mind, but there are more benefits than you imagine! Living in a cluttered home clutters your mind, as well, and might even cause you some emotional stress. Cleaning your closets can bring a renewed sense of freedom and feelings of starting fresh.

Spend a day with a parent. Yes, life gets busy. But you yearn to re-experience a time when you had a day to just hang out, talk, and eat a meal with Mom or Dad. Schedule it now to experience those feelings of closeness again.

Enjoy more quality time with your kids. Does it seem like you’re always rushing your kids to school, then to extracurricular activities, and finally, home to do homework? Even with all their activities, it’s still important to spend quality time together to build and maintain a strong parent-child bond. ​

Plan proactively for the coming holiday season. In past years, you might have waited until the last minute to make holiday preparations, resulting in some pretty high-stress holidays.

Complete a course or class you’ve wanted to take. If you’ve been hoping to take a woodworking course or even that small business course at the community college, you’ll feel so proud and accomplished when you finally take the plunge and do it this fall.

Regarding the change of season as a time to refresh your zeal for living will keep you achieving and feeling positive all your life. Now that it’s fall, plan to make one of your fantasies come true before the season ends.

9 In Season Fruits
That Are Superfoods


A portion of an apple's total fiber content—about 50%—comes from pectin, a form of fiber. Pectin has prebiotic advantages that support the growth of beneficial gut bacteria. Additional health advantages of apple skin includes that It contains quercetin, a type of flavonoid pigment from plants that supports immune system enhancement and inflammation reduction.


Pears contain vitamin C, which protects against free radicals that cause oxidative stress in cells and chronic disease. As a result, eating pears and other foods high in antioxidants can lower your chance of getting diabetes, heart disease, and cancer. Pears have no added sugar and only a small number of calories. They also are packed with fiber. Perfect for the heart and gut.


Due to their strong antioxidant content, pomegranates are a fantastic fall produce pick. Punicalagin, a particular antioxidant present in pomegranates, has been discovered to be three times more potent than green tea's antioxidant activity. Additionally, pomegranates contain over 100 phytochemicals that nourish the body and strengthen our immune systems. They can also help lower cholesterol.


The heart benefits from eating pumpkin. Pumpkin's fiber, potassium, and vitamin C levels all promote heart health. Beta-carotene, which the body metabolizes into vitamin A, is abundant in pumpkins. They also include a lot of vitamin C, which aids in boosting the formation of white blood cells and fighting off viruses and bacteria. Also pumpkin seeds are a superfood.


Squash are packed with vitamins. Especially vitamins A, B6, C and niacin. Because squash is high in both potassium and magnesium it is beneficial in assisting with lowering blood pressure. Summer squash is known to assist with PMS cramping and mood swings as it contains a large amount of manganese. Summer squash is also good for prostrate health.


In addition to supporting heart and digestive health and aiding in blood sugar control. Figs are high in vitamin B6 and copper. Several body functions, including the creation of energy and metabolism, involve the essential element copper. Your body needs vitamin B6 to produce new proteins and to break down ingested protein. Figs are known to help in regulating blood sugar levels. 


Numerous nutritional advantages can be found in eggplant skin. When it comes to oxygen radical absorption capacity, eggplant is among the top 10 fruits and vegetables. This is because it contains a lot of phenols, which aid in the body's removal of free radicals. Copper, vitamin B1, and dietary fiber are all abundant in eggplant. A good amount of other nutrients are also present.


There are an abundance of antioxidants in cranberries, particularly the anthocyanins and flavanols that give the fruit its dark color. About 90% of cranberries' weight is made up of water; the rest is primarily carbohydrates and fiber. Additionally, they include vitamins and minerals like manganese, vitamin K, vitamin C, and vitamin E. Cranberries have anti-inflammatory properties.

Citrus Fruits

Due to their high Vitamin C content, citrus fruits offer a mighty defense against free radicals. Citrus fruits are also a wondeerful source of B vitamins, potassium, phosphorus, magnesium, and copper, as well as other vitamins and minerals that your body needs to function effectively. Citrus fruits such as lemons, limes, oranges, and grapefruits are also powerful antioxidants and cleansers.

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Immune Booster Remedy Quinine

Due to the weather change and pollen in the air this time of year normally finds people sneezing, having sniffles and runny eyes. According to the Center for Disease Control (CDC) in the United States of America the flu virus typically circulates during the fall and winter seasons.

Considering the upcoming flu season and the fact that for the past couple of years there are a multitude of new viruses circulating, the best thing one can do is build up their immune system and have natural preparations on hand.

Quinine is a natural form of HCQ (Hydroxychloroquine) and an alternative. HCQ is commonly prescribed to fight viruses and parasites, such as malaria. It is also commonly prescribed in the treatment of COVID.

We discovered a wonderful quinine making demonstration video on YouTube by Simple Recipes & Lifestyle. Be sure to check out her YouTube channel as she shares how to make an array of healthy foods on her channel. Also, be sure to watch the video below for proper directions on how to prepare quinine. 


  • Quinine is bitter, so it is recommended you add a natural sweetener to it. Such as honey, stevia, or agave.
  • It is recommended to take 1 tbs every 2-4 hours.
  • Take a zinc supplement while taking quinine as the zinc works the quinine into the cells quicker.
  • When boiling do not remove the lid from the pot until after the quinine has cooled off and you are ready to remove it from the pot.
  • Discontinue use as soon as you feel better.

The peels of 3 organic grapefruits and 3
organic lemons.

Place in a saucepan with 3 cups of filtered water.

Cover and bring to a boil.

Lower the heat and let it simmer for 3 hours with the lid on.

Then turn off the heat and let it cool down completely before straining.

Store it in a clean glass jar in the refrigerator.

We will see you with our next issue January 2023. 

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