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Intentional Wellness: Your Ultimate Fall Nutrition Guide

Updated: Sep 15, 2023

Want to stay on track and maintain your health and wellness goals as you head into the fall season?

While the summer-to-fall transition can be tough (new routines, busy schedules, and the holiday season kickoff), prioritizing your health doesn’t have to be complicated!

From nourishing fall foods to cool-weather fitness hacks to seasonal lattes and all the self-care, I'm happy to help inspire your autumn. With these seasonal tips, you’ll finish the year strong and navigate the seasonal transition intentionally.

Nourishing Fall Flavors

Get Grounded with Seasonal Fall Foods

We’re trading sweet summer fruits for the comforting flavors of fall. As we shift into cooler seasons, our bodies naturally crave more nourishment! This means heartier, grounding foods, warm flavors, and cooked meals.

And the best way to embrace seasonal eating? Shop local! Hit the farmer’s market, go apple picking, or join a local CSA program. You’ll find the freshest, seasonal picks — which are both tastier and more nutritious! You might even discover your new favorite food (I'm looking at you, Japanese sweet potatoes and persimmons).

Here are seasonal fall wellness foods to add to your plate:

Root Veggies: Sweet Potatoes, Carrots, Pumpkin, Squash, Potatoes, Parsnips, Beets, Celery root, Kohlrabi

Cruciferous Veggies: Brussels Sprouts, Cauliflower, Broccoli, Cabbage

Green (& Other) Veggies: Swiss Chard, Spinach, Collard Greens, Bell Peppers, Artichokes, Celery, Artichoke, Fennel, Zucchini, Eggplant

Fruits: Pomegranate, Apples, Cranberries, Citrus, Kiwi, Grapes, Figs, Persimmons, Pears, Avocado, Dates

Fresh Herbs: Basil, Parsley, Sage, Rosemary, Cilantro, Chives, Lemongrass

Spices: Turmeric, Ginger, Cinnamon, Cloves, Garlic, Star Anise

Embrace PSL Season & Cozy Seasonal Lattes (The Healthy Way)

A grande PSL at Starbucks (made with 2% milk and whipped cream) contains a whopping 50 grams of sugar — not to mention the hefty price tag. Spare your wallet and make your own! Hint: it’s simple, healthy, and delicious!

How to make a Homemade PSL:


  • 1 cup non-dairy milk of choice (we love oat milk)

  • 1 shot espresso or ½ cup coffee of choice (cold brew or regular)

  • 1 tsp vanilla extract

  • 1 tsp pumpkin pie spice

  • 1 tbsp pumpkin puree (optional)

  • 1-2 tsp sweetener of choice


Step #1: Heat milk of choice over the stove top, then add to a high-speed blender.

Step #2: Add the espresso, pumpkin puree, vanilla extract, pumpkin pie spice, and sweetener of choice to the blender and blend until smooth and frothy. Taste test and adjust ingredients as needed. Option to add extra cinnamon, to taste.

And when you need to take a (quick) break from the pumpkin, here are 4 fall-flavored variations to inspire your cup:

Pumpkin Spiced Latte Flavor Variations

Follow Step #1 of the above recipe, then add these flavor variations!

Spiced Turmeric Latte: Combine turmeric, a dash of black pepper, cinnamon, sweetener of choice (honey or maple syrup), and an optional shot of espresso.

Gingerbread Latte: Add molasses, cinnamon, ginger, a sprinkle of nutmeg, espresso hot, and optional sweetener.

Maple Cinnamon Latte: Add maple syrup and cinnamon with an optional espresso shot or ½ cup of brewed coffee.

Spiced Matcha Latte: Add ½ tsp matcha powder with 1 tsp pumpkin pie spice and 1-2 tsp honey or maple syrup.

Spice Your Metabolism (& Palate) with These Fall Ingredients

With all this mention of festive fall flavors, there’s something you should know! Aside from enhancing the flavor profile of your dish, these warming fall spices will also enhance your health (and your metabolism!). Research suggests these yummy spices have a metabolism-boosting effect — not to mention their powerful anti-inflammatory and antioxidant benefits!

Ginger: Add fresh ginger to your morning juice, sprinkle it into a cozy turmeric latte, or grate it in a root veggie stir fry — yum!

Turmeric: Speaking of turmeric lattes, this metabolism-boosting beverage makes a delicious way to wind down the day!

Cinnamon: Sprinkle it on your fruit, stir it into baked goods, or swap the sugar in your coffee (or fall-inspired latte) for this all-natural, metabolism-supporting sweetener.

Cayenne: Make your fall morning routine spicy! Upgrade your warm lemon water by adding a dash of cayenne pepper and raw honey to the morning mix.

Build Your (Fall-Flavored) Immunity

Keep your natural defenses strong during the seasonal transition! Add these (science-backed) immune-supporting fall foods to your plate to boost your immune health and prevent sickness during cold and flu season.

  • Quercetin-rich apples

  • Garlic, contains immunomodulating properties

  • Ginger, rich in antioxidant and anti-inflammatory properties that support immune health

  • Elderberry, shown to reduce cold duration and symptoms

  • Bone broth, rich in amino acids that reduce inflammation and speed healing

  • Turmeric, known for its anti-inflammatory and immune-modulating effects

  • Sweet potato, rich in vitamin A, an immune-enhancing nutrient

Save Time (& Stress) with Morning Meal Prep

Busy morning? Before you run out the door empty-handed (and with an empty belly), try these fall-inspired meal-prep ideas. Easy to prep, nutritious & delicious to enjoy!

3 cups almond flour

2 tsp cinnamon

1 tsp vanilla extract

2 tsp baking powder

1 apple, grated or shredded

¼ cup coconut oil, melted

4 eggs

3 tbsp honey

1 pinch sea salt

½ cup pecans, chopped

½ lemon, juiced

1 tbsp coconut sugar

almond butter, to serve


Step #1: Start by preheating your oven to 320°F and line a muffin tin with muffin liners.

Step #2: Next, add the almond flour, cinnamon, salt, and baking powder to a large mixing bowl and stir to combine.

Step #3: Crack the eggs into a separate mixing bowl and whisk. Add the melted coconut oil, honey, and vanilla.

Step #4: Add the wet mixture to the bowl with the dry ingredients and mix well. Fold in the grated apple, lemon juice, and pecans.

Step #5: Pour the batter into the lined muffin tins and top with extra pecans and a sprinkle of coconut sugar.

Step #6: Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean. Allow the muffins to cool, and serve with a dollop of almond butter.


½ cup oats, rolled

1 cup pecans, halved

2 tbsp flax seeds

1 carrot, finely grated

2 tbsp almond butter

1 tsp vanilla extract

2 tsp cinnamon

2 tbsp maple syrup

½ cup shredded coconut


Step #1: Place all of the ingredients except the coconut into a food processor and blend until the mixture comes together, adding a small amount of water if needed

Step #2: Place the dough in the fridge for 15 minutes and then roll into bite-sized rounds.

Step #3: Roll into the shredded coconut.

Step #4: Store in an airtight container in the fridge for up to 3-4 days.


¾ tsp oregano

¾ tsp salt

6 cups baby spinach, chopped

1 tbsp olive oil

¾ tsp black pepper

½ red onion, diced

3 cups butternut squash, peeled and cubed

1 cup reduced fat feta cheese

12 eggs

¾ tsp garlic powder


Step #1: Preheat the oven to 400 degrees.

Step #2: Add the olive oil to the pan. Once hot, add the butternut squash and red onion. Cook for 8-10 minutes until squash and onion are tender, adding 1-2 tablespoons of water if burning. Add the salt, garlic powder, oregano, and pepper. Stir together. Add the spinach and cook until it wilts, 1-2 minutes.

Step #3: Whisk together the eggs and feta. Add the butternut squash mixture to a baking dish sprayed with cooking spray. Pour the eggs over top. Bake for 20-25 minutes until eggs set and are cooked through.

Press Reset & Recommit to Your Health & Wellness Goals

Fall is the perfect time to revisit your health and wellness goals and get back into a healthy flow. Simple healthy lifestyle hacks can make a world of difference during long, stressful days. If you're feeling overwhelmed, just refer back to this nutrition guide!


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