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Discover Healthi Podcast
Hi, Coach Jeri here! When I think of fall, I think of color—the changing leaves and stores filled with vibrant autumn fruits and vegetables. It’s also the season of fun activities: apple picking, pumpkin patches, hayrides, farmers' markets, and street fairs.
Just like spring, fall symbolizes change, and many of us are looking for positive change in our health and eating habits. After the relaxed days of summer, it feels good to return to a routine. For some, though, fall can bring anxiety with the holidays around the corner. But don’t worry! With a little creativity in the kitchen and simple recipe swaps, you can still enjoy your favorite fall flavors without compromising your health goals.
Pumpkins, apples, pears, and squash aren’t inherently unhealthy—it’s all about how we prepare them. Coffee shops may lure us in with seasonal lattes loaded with calories and sugar, but you can easily whip up your own version at home. Try a pumpkin spice latte using pumpkin skinny syrups or almond milk instead of heavy cream. For an extra boost, blend vanilla protein powder with a couple of tablespoons of canned pumpkin for a smoothie that’s both indulgent and nutritious. If you’re ordering out, remember to ask for skim milk to cut back on calories while still enjoying your treat.
Growing up, I thought vegetables only came from cans or were tossed into salads. I had no idea what a squash was or how to prepare it! Now, I can’t get enough of the different varieties of winter squash, like butternut, acorn, and spaghetti squash. Not only are they delicious, but they’re also packed with vitamins A and C, potassium, fiber, and antioxidants. There are so many types that you could try a new one every week this season!
Squash is incredibly versatile. It makes for hearty soups, roasts beautifully, and even tastes great air-fried. Last week, I mentioned my love for spaghetti squash in a meeting, and it sparked a lively discussion on everyone’s favorite ways to prepare it. Sharing ideas like this keeps us engaged and motivated on our health journeys.
One of my favorite squash dishes involves air-frying a mix of butternut squash, sweet potato, and carrots. I toss them with a little olive oil and sprinkle them with McCormick’s Salad Supreme seasoning. The result? A warm, flavorful side dish that’s both healthy and satisfying.
As the temperatures drop, we naturally crave warmer foods. Homemade soup is a great way to stay on track—it saves money and gives you complete control over what’s in your bowl. Many store-bought soups are loaded with sodium, so making your own ensures you're getting all the comfort with none of the excess salt.
Another fall favorite of mine is oatmeal. For a fun twist, I love baking mini oatmeal loaves! Here’s my go-to recipe:
These mini loaves make for the perfect grab-and-go breakfast or snack, and they’re a great way to enjoy oatmeal in a new way.
Incorporating healthy foods into your lifestyle is about finding good nutrition and taste satisfaction. Long-term success isn’t just about strict rules—it’s about willingness to step outside your comfort zone and experiment with new foods and preparation methods. You can enjoy the cozy flavors of fall without fearing weight gain or falling off track.
The key is to reimagine your favorite dishes in a healthier way. Each day presents an opportunity to learn, try something new, and make small changes that lead to sustainable habits. Embrace the flavors of the season, enjoy the process, and remember—your health journey is not just about the destination but also about learning to love the everyday steps along the way.
Enjoy the season, explore new recipes, and make this fall your healthiest one yet!
October 18, 2024
