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Blog, Health & Wellness  /  September 8, 2019

Seasonal Eating: 5 Fall Foods

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The countdown is on because the first day of Fall is in t-minus 2 weeks. I can hardly contain my excitement for my favorite season of the year!!! Does anyone else turn into an undeniable “basic white girl” this time of year? I’m not even kidding- at the first sign of leaves on the ground, I’m all about leggings, Ugg boots, and pumpkin everything until Christmas Day. 

#noshame 

In addition to scarves and sweaters, lounging by the fireplace, Hallmark movies, pumpkin bread, and Thanksgiving festivities, I love Fall because I love Fall foods. Like, all of them. I don’t think I’ve met a fall food that I didn’t like.

I wrote a post about seasonal eating in the Summer, which included my favorite Summer foods and explained why I prefer to eat seasonally. To review, here’s why seasonal eating is the best:

Seasonal foods are..

  • at their ripest. Meaning, they are the juiciest, sweetest, and best tasting foods available.
  • more nutritious. When produce is at it’s ripest, it’s nutrient content is at it’s highest.
  • always available locally, so shopping at the farmer’s market is your best bet.
  • often cheaper than non-seasonal items. #budget

While choosing my favorite Fall foods is very difficult, because I love them all, these are my top 5 favorite Fall foods:

1. Apples

There’s nothing quite like a crisp, refreshing apple. All kinds of apples- green, red, yellow, and anything in between- are a refreshing and delicious sweet treat. Personally, I love them chilled and raw by themselves, or with a side of natural peanut butter. But, I also love a freshly baked apple pie or crisp. If you do, too, stay tuned for a new recipe coming soon! Until then, you can enjoy one of my favorite savory, apple dishes below. It pairs great with a grass-fed steak or grilled salmon fillet. Yum!

Recipe: Bacon Apple Brussel Sprouts

2. Cabbage

Cabbage is a new found favorite of mine! I remember my mom always hated cabbage while I was growing up, so we never ate it. In fact, I tried cooked cabbage for the first time at the age of 26. I know, there are probably many of you who don’t prefer cabbage, but that just means you probably aren’t following the right recipe. The roasted cabbage recipe below is my favorite because it’s easy, quick, and so delicious!

Recipe: Oven-Roasted Garlic Cabbage 

3. Rosemary

Few things are better than fresh rosemary. So, I feel very lucky to have access to my MIL’s huge rosemary garden. Even if you don’t have freshly-grown rosemary available, any fresh rosemary will do! I frequently use rosemary on meats, like chicken and steak, or roasted vegetables, like sweet potatoes or Brussel sprouts.

I actually haven’t tried the short rib recipe shared below. BUT, it sounded too good not to share. And you bet, I’ll be taste-testing it very soon! 

Recipe: Rosemary & Garlic Short Ribs

4. Pecans

Truthfully, the only reason I listed pecans is because I love pecan pie. And pecan pie is the perfect sweet treat during the Fall season. Who says you have to wait until Thanksgiving dessert to enjoy a freshly baked pecan pie?!

A couple years ago, I created the pecan pie bar recipe below. It’s my favorite because it’s free of grains, dairy, and conventional sugar, but still tastes like traditional pecan pie. So if you’re following a Paleo-diet, but still want to indulge, I’ve got the recipe for you!

Recipe: Paleo Pecan Pie Bars

5. Pumpkin 

Okay, I saved the best for last because nothing beats pumpkin during the Fall season. Nothing. Over the years, I’ve added pumpkin to my oatmeal, mug cakes, and chia seed pudding. However, it also makes for the most perfect addition to many baked goods, like breads, muffins, cakes, donuts, brownies, and more. 

I have to say, I hit the ball out of the park with the pumpkin bread and cake donut recipes, below. During the Fall season, they’re frequently made items in my home. So, I hope you enjoy them as much as I do!

Recipe: Perfect Paleo Pumpkin Bread and Paleo Pumpkin Cake Donuts

There you have it, folks: the benefits of eating seasonally, specifically for the Fall season.

Do you eat seasonally? If so, what’s your favorite part of the Fall season? Please share any Fall favorite recipes below! I would love to try them this season! And as noted above, stay tuned for additional Fall recipes coming to the blog, soon!

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nourishedbykelseynicole

Kelsey, FNTP, CPT
Coming back atcha with the nourishing food swaps! Coming back atcha with the nourishing food swaps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We've gotten so backwards with our eating habits and diets, that most of us would consider nourishing foods to be "unhealthy!"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, I'm here to bust these common food myths and get you on the road to a nourished body 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today's focus: cooking oils! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next time you load up on cooking oils, you can walk right past the canola oil, sunflower oil, margarine, and olive oil. These oils are highly unstable, meaning they turn toxic at lower cooking temps. And you never want to cook with them! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead, opt for STABLE cooking oils, like coconut oil, ghee, grass-fed butter, or avocado oil! Not only do these cooking fats stay stable at higher cooking temps, but they also provide essential fat-soluble vitamins, energize your mind and body, and make your food taste so much better! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't believe me? Just try it for yourself and let me know how you feel + how much better your food tastes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #fats #cookingfats #cookingoils #healthycookingoils #saturatedfats
Should you drink coffee or skip it?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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IMO, coffee has unfairly gained a bad rap over the last couple years. Sure, it shouldn't be used as a crutch for energy, but it definitely doesn’t need to be ditched all together!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As with most things in life, coffee comes with it's boundaries. Outside it's boundaries, coffee can cause: gut distress, hormonal imbalance, adrenal fatigue, etc. I'm sure most of us have experienced the bathroom problems, jitters, and anxiety coffee CAN cause, which is why I think there's so much confusion around coffee.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, when is coffee a good thing? Within it's ground rules! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Coffee Ground Rules:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Never drink coffee on an empty stomach. Without food, coffee creates a hormonal catastrophe. It spikes blood sugar and depletes adrenals, leaving you feeling exhausted later in the day and putting your body into a chronic state of stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Add grass fed, raw cream/butter, sugar, and/or collagen to your coffee- but only the real stuff! These REAL ingredients will help regulate your blood sugar and feed your adrenals. The worst thing you can do for your thyroid and adrenals is drink coffee black on an empty stomach!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Opt for high quality coffee that is third party tested. Most conventional coffee beans are packed with mycotoxins (aka mold) that isn’t healthy to consume. Looking for coffee that is third party tested helps ensure the quality and benefits of your coffee. Personally, I like Four Sigmatic, Bulletproof, and Illy coffee!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'd be lying if I said I didn't LOVE drinking my hot, frothy cup of coffee each morning. But since learning to enjoy it within it's limits, I've felt a HUGE difference. I'm no longer anxious or jittery because due to drinking black coffee on an empty stomach! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, tell me: did you know these coffee boundaries? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
As promised, after a CRAZY few days, we’re back As promised, after a CRAZY few days, we’re back to our regular programming... Starting with adrenal fatigue! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you suffering from this thing called “adrenal fatigue?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Unfortunately, most of us are dealing with a degree of adrenal fatigue- thanks to high stress lifestyles, processed diets, exposure to everyday toxins, etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Even worse, most of these common symptoms are considered "normal” 🙅🏻‍♀️ And most of us just deal with them, thinking it'll never change. But we are so WRONG!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if I told you: you don't HAVE to live with brain fog, fatigue, low libido, insomnia, depression, and/or weight gain?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Because it’s true!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When you bring your body back into balance, these symptoms naturally dissipate, and once again, you can live with energy, vibrancy, and excitement!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you deal with these symptoms of adrenal fatigue, here's where you can start:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. SLEEP. Aim for 8 hours a night and prioritize sleep over workouts. Without adequate sleep, the adrenals will naturally suffer big time! If you have trouble sleeping, try eating a bedtime snack, eating foods high in magnesium, and blocking out blue light.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. EAT. No, 1,200 calories per day is NOT ENOUGH. Eat more balanced meals, about 3-4 hours apart. And, don't get me started on "low carb" diets. Your body needs carbs for energy, so do your adrenals! Eating now carb is the best way to put your body into a chronic state of stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. MOVE. Find a low intensity activity you enjoy (ie. walking, leisurely biking, roller skating) and do it several times a week. If you can get your movement in outside, that's even better. The sun is your best source of Vitamin D! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you suffer from any of these symptoms? What has your experience been with adrenal fatigue? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
In case you missed it, Texas has been dealing with In case you missed it, Texas has been dealing with record breaking temperatures, snow fall, and power outages. *Photo is from day 1 before we knew just how crazy things were about to get!*
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After almost 24 hours without power and water, our water came back on and we’ve experienced intermittent power. I am SO THANKFUL to have a working stove, running water, and warm home. I know so many other Texans aren’t as lucky.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ll be back next week to share about adrenal fatigue, coffee hacks, and more nourishing food swaps. But for now, will you join me in praying for Texas? Specifically for:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• the restoration of power and clean water ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• protection over families and homes⠀⠀⠀⠀⠀⠀⠀⠀⠀
• quick provision over busted pipes and other house issues⠀⠀⠀⠀⠀⠀⠀⠀⠀
• warm food and drinking water⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #texassnowstorm #snowpocalypse #houstonsnowpocalypse
As someone with a MAJOR sweet tooth, I definitely As someone with a MAJOR sweet tooth, I definitely understand the challenge of sugar cravings! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What about you?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have a feeling most of us are a little too familiar with the challenge of sugar cravings. And if you're not, I don't think I believe you.. 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Luckily, sugar cravings aren't JUST sugar cravings. They're a great indicator that our body needs some specific support! When I started listening to my body and feeding it the nutrients it needed, my sugar cravings practically disappeared. Sure, I still LOVE a delicious sweet treat, but it's no longer an insatiable craving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you want to gain control over your sugar cravings, too?Here's where you can start:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Eat balanced meals with protein, carbs, and fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Focus on eating whole foods, instead of processed and packaged options.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Eat a meal or snack every 3-4 hours.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Drink water with a sprinkle of pink Himalayan salt or sea salt throughout the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These tips will help regulate your blood sugar, meet your nutrient needs, and provide energy to your mind and body. As a result, you can expect to have LESS SUGAR CRAVINGS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend who also has a major sweet tooth! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #sweettooth #sugarcravings #kicksugarcravings #balancedmeals
The best Valentine's Day gift for your babe? 💋 The best Valentine's Day gift for your babe? 💋
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Homemade cookies! I mean, is that even a question?!?
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And these Copy Cat Hippie Chip Cookies are just what you're looking for. They’re a homemade version of the BEST cookie from my favorite hometown bakery. Since I no longer live there, I had to perfect this homemade version and I'd say it's pretty darn close. These cookies are chewy, chunky, and sweet & salty. The best kind of cookie, if you ask me! 
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But, in case chewy cookies aren't your thing, I have other delicious and nutritious cookies on the blog, like Paleo Chocolate Chips Cookies and Pecan Chocolate Cookie Dough Bites! 
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To get these recipes, head to the blog and search (at the top of the screen) for "cookies" 👉🏼 @nourishedbykelseynicole
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http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #hippiechipcookies #hippiechip #valentinesdayrecipes #valentinesdaycookies
Is your liver sluggish? 🤷🏻‍♀️⠀⠀⠀ Is your liver sluggish? 🤷🏻‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fact of the matter is most of our livers could use a little extra love, thanks to poor diets, stressful lifestyles, alcohol and OTC drugs, and other environmental toxins.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fundamentally, a healthy liver is NEEDED for detoxing toxins, producing hormones and cholesterol (yes, you need cholesterol), storing and delivering nutrients, and providing glucose for fuel. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, yeah. Healthy livers are important! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But how do we know if our liver needs some love? Common indicators include skin issues, frequent headaches, digestive upset from greasy/fatty foods, morning sickness, and pain in the upper right abdomen.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Luckily, there are many whole foods that naturally support a healthy liver! To give your liver a little extra love, include these liver superfoods in your diet:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Beets⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Dandelion root⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Bone broth⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Grass-fed liver⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Lemon ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today, do yourself a favor and love on your liver! ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #liverhealth #liverlove #loveyourliver #liverfoods
When did “eating healthy” get so complicated?! When did “eating healthy” get so complicated?!?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if we decided to simply EAT REAL FOOD that nourishes and satisfies our bodies?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Over the last several years, I've shifted from a low calorie, artificially sweetened diet to eating real, whole foods and let me tell ya...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have energy. My hormones are balanced and my menstrual cycle is regulated. I no longer crave sweets (but, I still love a good-sized chunk of dark chocolate). I feel satisfied and happy for hours after eating. I'm less likely to feel hangry. My sleep has improved, as well as my mood.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Basically, my life has drastically changed. In the best way possible.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While everyone is DIFFERENT (and this is in no way intended to be a meal plan for anyone), it's a great example of what a typical "day of eating" looks like for me. You'll find lots of nourishing, real foods full of quality carbs, fat, protein, and dare I say... sugar?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want in on this delicious, satisfying, energizing, anti-diet way of life, give your girl a shout! 👉🏼 @nourishedbykelseynicole⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #whatiateinaday #wholefoods #eatwholefoods #metabolismhealth #hormonehealth #thyroidhealth #hormonediet #hormonehealthy
What YOU need to know about PMS⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Monthly PMS symptoms are common, but they ARE NOT NORMAL! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I wish I could scream this from the rooftops because I've seen too many women hopelessly struggle with monthly PMS for years, thinking it's just expected. It's part of "being a woman."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, this couldn't be further from the truth! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The most common PMS symptoms, like headaches, skin breakouts, cramps, cravings, and mood swings, all have a root cause. THEY ARE NOT NORMAL.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some common triggers/causes of monthly PMS symptoms include:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- A high stress lifestyle⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Refined and processed foods⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Thyroid dysfunction⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Nutrient deficiencies⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Blood sugar imbalances⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Excess caffeine consumption⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, if you struggle with PMS symptoms before or during your period, now what? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's time to play detective... Manage the emotional and physical stress in your life, test for nutrient deficiencies, support healthy thyroid and adrenal function, eat balanced meals made with REAL food, limit caffeine and alcohol. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Moral of the story: DON’T SETTLE FOR PMS!

http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #PMSsymptoms #PMShelp #periodtalk #pmstriggers #causesofpms #pmsisnotnormal
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