My Favorite (Farmer’s Market Friendly) Fall Recipes!
I am not much of a chef to be honest, but something about the fall weather and seasonal ingredients makes me excited to cook and cozy up at home. Even though I work from home, sometimes it’s still hard to get motivated to cook. I’ve found that shopping at my local farmer’s market on Sundays inspires and motivates me to use the fresh food I buy. I’ve also found that shopping at the farmer’s market eliminates some overwhelm or decision fatigue over what to make, since you only have what’s in season and fresh right in front of you!
All of these recipes are easy to make in less than 30 minutes and are great ideas for hosting small dinner parties without stressing.
Here are the recipes you’ll find below:
Fall Chili
Kale Persimmon Salad
Pumpkin Muffins
Pineapple Ginger Turmeric Mocktail
Bowling Pin “Butternut Squash” Soup
Now this is probably my most-made recipe during the fall and winter months because it’s SO easy, quick, and provides leftovers for days. Because I make it so often, there are a few modifications I make to switch things up.
Sometimes I use a combo of turkey meat and add one or two small sweet potatoes. Other times I use ground beef and add zucchini squash. When I add sweet potato or zucchini, I usually will add another can of diced tomatoes as well so it isn’t too thick. I’ve also seen people add bell peppers, and I’m definitely trying that next.
Our favorite produce place at the farmer’s market is J.R. Organics from the Rodriguez Family Farm. I am planning to sign up for their C.S.A. (community supported agriculture) box that I can pick up weekly from them. This helps them know they have a certain number of customers and makes my weekly shopping trip even easier.
We love getting our meat and eggs from the Hillcrest farmer’s market from the Da-Le Ranch. You can seriously taste the difference!
I also like to use black beans and pinto beans, but you can follow the recipe or use your favorite beans!
For toppings, my favorite dairy-free options are Violife Mexican Style shredded vegan cheese, avocado and green onion. I’ll use Siete tortilla chips or Simple Mills almond flour crackers as a grain free crunch!
I had this salad at a Christmas party years ago and it was SO good I have been making it every holiday or special occasion since! When walking around the farmer’s market the other weekend I was struck by the pomegranate seeds and persimmons I saw out and knew it was time to make this salad again. I use vegan feta cheese but honestly it tastes the exact same in my opinion. The dressing is also to die for and really easy to whip up. This dish is great as a side or prepare your favorite protein (I think salmon or chicken would be the best options) in the air fryer to make it a meal! Make sure you massage the kale really well so you don’t get an upset tummy.
kale, persimmons, pomegranate seeds & chopped pecans!
We love an easy baked good from a box, don’t we? Simple Mills makes enjoying desserts so easy and with much better for you ingredients than many boxed desserts like almond flour and coconut sugar. I personally like to add a scoop of Ancient Nutrition Vanilla Collagen for extra protein and flavor. Recently I added Enjoy Life chocolate chips to half of them and it was a 10/10 decision. It’s what grain free, dairy free breakfast dreams are made of. You can find the recipe on the box. It just needs some oil (I prefer coconut or avocado), water and eggs.
Pineapple Ginger Turmeric Mocktail
We love a mocktail at our house, and the shrub mixes by Cool Hand Co make it simple and delicious to whip something up with minimal time and ingredients! We found this brand at our local Bica cafe and buy it on repeat. Of course, you can add your favorite liquor if you’d like a real cocktail!
I usually like to mix the following in a cute cocktail class with ice and a lime garnish. Here’s the general recipe:
1/2 to 1 oz Cool Hand Co shrub
Sparkling Water
1 lime or 1 tbsp lime juice
A few drops of stevia liquid sweetener (taste before adding, it might be sweet enough already!)
Bowling Pin (Butternut Squash) Soup
I love this recipe because it’s quite sentimental to me! My grandmother would always make this for her partner, Donald and he called it “Bowling Pin Soup” because butternut squash looks like a bowling pin! I get nostalgic for this recipe and it’s perfect for fall. I don’t have the exact recipe from my grandmother and just make it from memory and intuition, but here’s the general recipe!
Ingredients:
1 butternut squash, peeled and chopped
2 bunches of celery, chopped
1 bunch of carrots, peeled and chopped
1/2 yellow onion (you can probably add a full onion if you want to)
2 cups vegetable broth (I eyed this so use your judgment!)
2 tbsp minced garlic
Cumin
Pepper
Salt
Directions:
Note: I learned last time I made this that there’s a sticky film on butternut squash when you peel the skin off. Supposedly putting it in the microwave for a few seconds helps prevent it from transferring, but beware if you buy and use a whole squash!
Wash, peel and cut the butternut squash, celery, carrots, and onion.
Add vegetable broth to a large pot on the stove.
Turn the stove on medium and add the vegetables to the pot. The broth should cover the majority of the vegetables but not all the way.
Add the spices: pepper, cumin and salt and stir.
Cover the pot with a lid and let it simmer together for 15 minutes. It should cook until the vegetables a soft and mushy.
Turn off the stove and let the mixture cool.
Once it has cooled a little bit, add the contents to a blender and blend until it has a smoothe consistency.
Serve with crackers or tortilla chips!
You’ll definitely have leftovers so store it in your refrigerator for up to a week or freeze! I will also sometimes pair it with a gf/vegan grilled cheese.
I hope you enjoy these recipes! Let me know if you make one of them!
5 Tips to Make Wellness More Accessible & The Podcasts That Inspired Me
I’ve been noticing some interesting trends among the health and wellness podcasts that have really affirmed my choices or inspired me to make better ones in a way that doesn’t feel suffocating, overwhelming, or like I need a complete life overhaul.
So if you’ve been feeling stressed out over all the information out there or simply want to know what I’ve been mulling over lately, I’m excited to share the 5 wellness trends that have actually helped me relax into my routine versus over analyze or stress about it!
Hillcrest Farmers Market in San Diego August 2024
Embrace bio individuality & choose one thing to focus on at a time
We live in a world where we’re constantly bombarded with information overload, and there are few spaces more confusing when it comes to what’s best than the wellness industry. If you’re a millennial like me or even part of Gen X, we remember growing up in a time where there was a commonly agreed on set of rules and “do’s and don’ts.” On one hand, it made life a lot simpler. On the other hand, we were subject to misinformation constantly and on a larger scale, learned to trust and outsource our life’s decisions to ambiguous authority figures. We lived in this easy, straightforward mono culture where we didn't have to question much. It was easier in the moment, but the rise in chronic disease and metabolic dysfunction speaks to how dangerous it actually was to our health and well-being.
I believe this blind trust we were programmed to have is half of what makes modern life so overwhelming and frustrating for many of us. We have to relearn how to receive and process information and make our own decisions. And I’m not saying the bombardment of experts and podcasts telling you what you should and shouldn’t do makes life any easier. What I’m saying is that we’re missing the plot if we think that anyone’s opinion or advice can shake the bedrock of our own individual truth.
Navigating information online becomes much easier to digest (pun intended) when we recognize our bio individuality. Bio-individuality is a concept that recognizes that each person has unique nutritional and wellness needs based on factors such as their genetics, lifestyle, environment, and even emotional state. It emphasizes that there is no one-size-fits-all approach to diet, exercise, or wellness because what works for one person might not work for another.
I hope this takes the pressure off any changes you’re trying to make. Choose one thing to focus on based on what you need most or what feels most accessible to you. The rest will evolve as you do!
2. Just eat whole foods.
We can simplify all the nutrition advice out there into in this one statement: just eat whole foods. No lists or diets or macro counting necessary. Eat anything you want, just try to focus most of your meals around whole foods!
3 for $15 organic fruit baby
After listening to podcasts with Dr. Casey Means, I’ve made more of an effort to shop at local farmers markets. With the price of groceries getting higher, I know this may not be accessible to everyone. However, I think of the food I eat as my health insurance. Eating foods free of plastics and pesticides is what will keep me from being on a laundry list of medications, joint pain, or disease in the future. I consider it a privilege and intentional choice to buy food that is the freshest possible, not sitting in 18-wheelers for days before even making it to the grocery store. It allows me to consume food that is seasonal, that our ancestors would be eating at this time of year. It narrows down choices and options, eliminating decision fatigue. Plus, spending a tiny bit more at the farmers market sure does motivate me to make sure nothing goes to waste.
Here’s how far $100 got me at the farmers market the other week. It may not seem like much, but it provided all of my breakfasts and dinners all week.
Produce: raspberries, blueberries, blackberries, figs, spring mix, zucchini, squash, broccoli, tomatoes
Meat: ground turkey x 2, ground beef, chicken breast, 12 eggs
Misc: flower bouquet, honey (consuming local honey is one of the best ways to boost your immune system), olive oil, almond butter, coffee, avocado toast
Seeing food that is colorful and vibrant makes me feel excited to eat it!
Plus, eating whole foods supports your mental health, too! The work of Dr. Christopher Palmer shows that the root of all disease is mitochondrial dysfunction. The TLDR: what we consume and the health of our cells directly correlates to our mental health. The glucose overload from sugar and processed foods impacts how our cells function, and therefore leads to inflammation and chronic disease. This is why alcohol has been linked to neurological disorders like Alzheimer’s. This may seem obvious now, by Dr. Palmer’s work is ground breaking. With all of the stressors of living in a technological world, I hope it’s empowering to know that certain aspects of our mental health can be supported by eating healthy, whole foods.
What if you just made this one change for 30 days? It’s incredible what you will learn about yourself and your body, without sacrificing food that comfort you.
3. Healthy relationships are vital to wellness.
When it comes to wellness, internal peace is as important to me as physical health. And all the Q&A podcasts I listen to have this theme in common: people seeking advice on navigating relationships. We can eat the healthy foods and exercise, but if we aren’t feeling at peace in our relationships, we can’t fully thrive.
This is a topic I’ve talked a lot about in therapy and heard great advice given from my client Victoria Browne on her latest Life Advice episode of Real Pod. Cultivating healthy relationships requires the embodiment of this one truth: Accepting people as they are is the fastest road to peace. Trying to change or expecting people to be different is the fastest way to suffering.
As many of us grow and gain tremendous benefits from switching to a healthier lifestyle, it’s easy to want to be a megaphone for it. If we have felt and experienced it, obviously we want our loved ones to feel the same way, especially if they suffer from chronic pain or autoimmune issues. We can share this information, we can live the lifestyle, but we can’t force anyone to decide to make changes. And it makes sense, when’s the last time you made a major life change? It’s scary. It’s overwhelming. It forces you to come to terms with the fact that you are not a victim to life, but have agency over it.
While it may come from good intentions, we can’t force our beliefs onto others. It’s true in most cases in life, so why do we think it can be different when it comes to health? I’ve only pushed people away by trying to help them when they haven’t asked for it.
In the wise words of Dr. Nicole LePera in her interview on On Purpose with Jay Shetty, “What causes suffering is unmet expectations.” All we can do is live true to ourselves, and offer love and support to those we care about, regardless of our opinions on their life choices. This has been a profound shift for my peace and my relationships; releasing expectations and offering unconditional love. Plus, the more you do it for others, the easier it do for yourself.
4. Slowing down is where it’s at.
I shared a lot about this in my previous blog post, but my journey to accepting rest as a requirement and not a sign of laziness has been long and hard. In the Well podcast by Arielle Lorre, she sat down with PVOLVE founder Rachel Katzman to talk about how their workout routines and work schedules have chilled out over the last few years. This is definitely one of the best things to happen in my 30s. Maybe it’s our age, maybe we’ve just tried all the things, but we’ve learned that it’s okay to refocus your priorities to how you want your life to feel versus how it looks.
Sure, you may look like a badass on instagram for going to 5 workout classes a week and walking 10,000 steps a day and working until 6 pm and working on weekends. But how are you feeling in your body? How’s your sleep? How’s your mental health? Are your hormones balanced? Are you eating enough protein and getting enough rest to account for all that energy spending? Are you sore and inflamed constantly? My experience living that way for 5-7 years led me to a place of complete burnout that took me years to recover from.
Now, this post is about bio individuality and doing you. I am sure plenty of people out there thrive with this schedule, and more power to you. I just found that for me it was not sustainable, and I don’t think it should be the message we’re sending to the masses. There’s this misconception that in order to be healthy you have to follow a checklist. But what I’ve learned through a lot of trial and error is that the goal is to find a sweet spot between not doing anything and doing too much.
You can live just as long, if not longer, from taking a more nervous system friendly approach to working out. I’ve loved incorporating long walks and pilates in addition to my strength training. I take two days off a week to not do any type of workout, especially on my period. I work just enough to complete what I need to without looking for things to add to my plate to fill the day productively. No matter where you’re at, I hope you know it’s okay to do the bare minimum.
5. The first step in your wellness journey is believing you are deserving of it.
In a recent collab of two of my favorite podcasters on Pursuit of Wellness, Olivia Amitrano talks about healing autoimmune disease and the most important step in anyone’s wellness journey. Olivia says, “Self-worth is the first step towards healing your body. We don’t need more information, we need to realize we are worthy of the actions of taking care of our bodies.”
Man, that hit me hard. When I was over exercising and over working, it was because I was constantly trying to prove my worth. If I worked a certain amount of hours and crossed a certain amount of tasks off of my work checklist, I would be worthy of love, appreciation and respect. But what I realized when I got to the bottom of that hole was that I wasn’t looking for other’s acceptance as much as I was looking for my own. I wasn’t looking to prove to others that I was good enough, I was trying to prove it to myself.
The shift that changed everything was accepting that I am enough exactly as I am, without doing anything, just by living and breathing on this earth. I began treating myself with love and care; getting massages, putting lotion on my body, validating my sensitivities, acknowledging my core wounds and speaking kind words to myself. Sure, I had been working out and eating healthy for years, but I wasn’t doing it because I loved myself, I was doing it to change myself.
When I shifted my mindset, it allowed me to come home to myself, to trust myself and my intuition, to stop seeking outward approval and to start really loving myself. If you can start anywhere, start there. Know you deserve to feel your best every day, be at peace, and as happy as you can possibly be! And if you need support, please reach out to me, I’d love to talk to you about this more!
Slow Sundays outside and treating myself to a bouquet of flowers >>
Go forth and live your best life on your terms.
Over the past three years, I’ve been on a journey to redefine my entire life on my terms, not the set of rules set out by society that outlines the traditional version of success. The hardest part has been unlearning those programmed beliefs of what I should be striving for. In fact, I’ve had to eliminate the word “should” all together to create a life that feels truly authentic to me.
I’ve recognized that I value freedom, space, peace and ease — and am seeking ways to invite more of it in constantly, even when it comes to my wellness practices. I’ve stopped outsourcing my power to social norms, and started looking inward and got curious about what I need.
I listen to expert advice weekly on health and wellness podcasts and am constantly tweaking, but I don’t feel the need to change my foundation. That’s something I wish to share with you: the empowerment to choose what works for you, and leave what doesn’t. Your health journey doesn’t have to be an overhaul. You don’t have to know everything before you start. You don’t have to already be fit to start moving. You just need to choose one place that feels exciting, fun, or necessary to make a few small changes. I hope it gives you the motivation to try something new in the pursuit of finding what works for you!
P.S. My bestie gal Zamaria is doing a 30-day challenge right now! Follow her on Instagram @happyfitzam and join her broadcast channel for all the deets.
Travel Wellness Guide: Tips for Staying Healthy and Energized on the Go
I love to travel, but it can take a toll on your health and energy levels. I always aim to be proactive with my health to make sure I can be fully present, enjoy my time wherever I am, and make sure when I get home I can hop right back into my routine. I find the more consistent I stay with my eating habits and workouts, the easier it is to reintegrate when I get back.
Whether you’re heading somewhere for work or vacation, these 7 travel tips will help you stay healthy, fueled, and ready to make the most of your adventure!
1.Boost Your Immune System
Staying healthy while traveling is way harder than it should be these days. I focus a lot on immune system support when I travel, starting a day or two before I leave sometimes. Here are some tips to boost your immune system:
Golden Milk Latte with almond milk @ Frothy Monkey in Nashville
Ginger Tea and Golden Milk Lattes: Start your day with a cup of ginger tea or a golden milk latte. These beverages are packed with anti-inflammatory properties with ginger, turmeric, cinnamon, local honey, etc. that can help ward off illness, reduce inflammation from travel or settle an upset stomach. Ginger chews are also great for nausea.
Peppermint Tea or Saje Peppermint Roller: I always keep peppermint on hand for tummy aches or nausea. The Saje Peppermint roller is amazing for headache relief! I put it on my forehead and the sides of my neck. It will tingle and offer a cooling effect!
Immune-Boosting Shots and CBD Drinks: Incorporate ginger shots, turmeric shots, and CBD-infused drinks like Recess into your routine for an extra health kick and nervous system support. I usually can find them at a grocery or health food store.
Superfoods: Add superfoods to your smoothies like spirulina or enjoy an açaí bowl for breakfast. These nutrient-dense foods can help keep your immune system strong. You can also opt for fresh fruit and produce local to the region you’re in for antioxidant support!
Local Honey: Consuming local honey can help your body adapt to new environments and reduce the risk of allergies.
2. Stay Fueled
Keeping your energy levels up is essential, especially when dealing with new time zones and long travel days. I always travel with snacks so I don’t get hangry and try to do at least one stop at a grocery store to make sure I have what I need to feel my best throughout the trip.
Elite Plane Snacks: Snacking on the right foods can make a huge difference in how you feel during and after your flight. Here are some elite plane snacks I’ve been loving:
Siete is my favorite brand of snacks! Whole ingredients and no seed oils!
Nuts: A great source of healthy fats and protein. Everything bagel nuts from Trader Joe’s are incredible!
Simple Mills Almond Flour Crackers: Made with wholesome ingredients and perfect for a crunchy snack, I always have these with me when I travel
Chomp Sticks: These meat sticks are high in protein and easy to pack. My favorite is the beef flavor, and you can always buy them in bulk from Amazon.
Aloha Protein Bars: These bars provide a good mix of protein and fiber to keep you satisfied. My favorite flavor is the chocolate caramel pecan.
Remedy Protein Beverage: A convenient way to ensure you’re getting enough protein while on the go and available in most grocery stores. I even found some at the Nashville airport recently!
My secret travel weapon if I’m eating out a lot and not getting enough fiber or greens is Smooth Move tea to reduce discomfort and bloating. IYKYK.
Eat Well: If you’re staying somewhere with a kitchen, take advantage of it. Stock up on healthy snacks and ingredients for your favorite meals. This will help you stick to your dietary preferences and avoid unhealthy temptations.
Protein-Forward Meals: Opt for meals that prioritize protein to keep you full and energized. Seriously – add protein to every meal. Avocado toast with a hard boiled egg is a delicious and nutritious option to start your day and pretty easy to find anywhere. If you want more insight on why protein is so important and how to get enough in while traveling, check out this podcast: Kelly Leveque’s Ultimate Guide to Summer Wellness
3. Prioritize Rest
Getting enough rest is crucial for maintaining your health while traveling. I know it’s so tempting to be constantly making the most of wherever you end up, but it’s so important to take some time for yourself each evening to unwind. Take some time for yourself each evening to unwind. Whether it’s reading a book or practicing meditation, make sure you have a calming routine. Also, aim for quality sleep each night. Use sleep masks and earplugs if necessary to block out light and noise. I usually find a white noise recording on Spotify or travel with a small white noise machine. If you’re having trouble sleeping while away, try these Lemme Sleep gummies! Be warned though: they’re super powerful. I only take a half of a gummy.
4. Support Your Body with Supplements
Consider adding these supplements to your travel routine to stay healthy:
Magnesium: Helps with relaxation and muscle recovery.
Elderberry: Known for its immune-boosting properties.
Ashwagandha: Helps manage stress and supports overall well-being.
Turmeric and Cinnamon: Add these spices to your coffee for their anti-inflammatory benefits.
Spanish Black Radish: Supports liver health. Your liver is your detox organ, and if you’re traveling you’re likely in contact with more pollutants and toxins than normal. Supporting liver function is helpful to combat a toxin overload!
Immunity Spray: Immunity sprays can provide an extra layer of protection against germs, and I’ve been loving this one.
5. Stay Hydrated
Hydration is key to feeling your best. My go-to electrolytes are LMNT or Ultima (passionfruit flavor duh) because they taste great and have 0 sugar. These electrolyte supplements can help you stay hydrated and maintain your energy levels. Note: check with your doctor before consuming LMNT because it’s pretty high in sodium.
6. Reduce Sugar and Alcohol
I am all for letting loose and enjoying yourself on vacation, but if your body is run down, sugar can further weaken your immune system. Cutting back on sugar and alcohol can help you stay healthy and feel better overall. If you do consume alcohol, opt for drinks without a ton of sugar or limit yourself to 2 drinks per day. Make sure to hydrate well and consider using hangover patches to mitigate the effects. I use a brand called The Good Patch - Rescue but there are many out there to choose from. And don’t forget what I said about rest! Getting enough sleep is essential for recovery.
7. Move Your Body
Staying active while traveling can help you feel energized and reduce stress. It’s great to do with friends and family, and gives you an opportunity to try something new and make great memories! It also makes it easier for you to get back into your workout routine when you get home. Here are some of my favorite ways to incorporate movement when I travel.
I spy cute little deers across the pond!
Nature Walks: Explore your destination by going on a nature walk. Fresh air and sunshine never disappoint!
Mall Walks: If the weather isn’t great, walk around a local mall to window shop, stay cool, and on your feet.
FORM App: I love using this app for quick and travel-friendly workouts. Most require no to minimal equipment like bands or ankle weights that are easy to pack for trips. They range from 20-30 minutes so they’re super easy to fit into even a busy day.
New Workout Classes: Try a workout class in your destination to mix things up. I love to try out new gyms or fitness methods in the location I’m visiting. I usually gravitate towards pilates or boxing, because it’s different from what I do at home!
My goal while traveling is to feel great before, during and after a trip! By incorporating these travel hacks into your routine, you can maintain your health, energy, and overall well-being, no matter where your adventures take you. I hope this helps you make the most of your journey and be as present as possible!
So in summary…
Boost your immune system with herbs like turmeric and ginger
Stay fueled with fresh, local, protein packed meals
Prioritize rest
Support your body with supplements
Stay hydrated
Reduce sugar and alcohol intake
Move your body!
If you want more travel tips, I loved these podcast episodes:
The Dream Bigger Podcast: Solo Episode: Post Flight Reset Routine, Pilates By Amanda Mexico Retreat Recap, Travel Tips, & More
Transform: How to Master Your Travel Routines with the Samis