A Change in Seasons

seasons Nov 23, 2022

There is a certain energy to the turn of the year. New routines, new challenges, and new adventures can create opportunities for growth and change. Everyone can benefit from learning new things and making a commitment to improvement, whether the goals they set pertain to health, relationships, work, or any other aspect of life. 


If it’s time to make a change to focus on health, here are a handful of seasonal suggestions to set change in motion.


  1. Go for a hike or a walk

It’s a great time of year to get outside and move. Explore neighborhood parks, city parks, walking paths, biking paths, state parks, and national parks and monuments. A brisk walk at any time of day is excellent for getting breath and blood moving through the body, and invigorating the mind. Making a daily habit of it is a grounding practice that ensures that movement is a part of every single day.


  1. Make some soup

Harvest season means that farmers’ markets are full of vegetables. A bowl of soup is warming, filling, and packed full of nutrition. Here is a simple recipe for leek and potato soup.

Leek and Potato soup

Saute 4-6 (depending on the size—if the leeks are less than an inch in diameter, choose a few more—if they are giant leeks only 2 or 3 may be needed) leeks in good fat—avocado oil, ghee, or coconut oil, until they are browned and tender. Add a sprinkle of sea salt.

Then add diced 6-8 diced potatoes, skin on or skin off according to preference, along with a teaspoon of salt and fresh ground black pepper according to taste. Stir and cook for a few minutes to sear some of the potatoes, then add 6 cups of water, broth, or stock. Simmer until the potatoes are tender—about a half hour. Then, if desired, stir in a half cup of heavy whipping cream for a creamy soup, or leave it out for a brothy or dairy free soup. Garnish with fresh chopped dill and parsley.


  1. Pumpkin spice latte

Something warm to drink can be just the thing on cooler days. Try making a pumpkin spice latte at home. This recipe is from Dr. Kiernan’s eCookBook, Eating on Purpose.

Pumpkin Spice Latte


1 cup coconut milk

2 tablespoons organic pumpkin puree

1 tablespoon organic maple syrup

¼ teaspoon pumpkin pie spice

¼ teaspoon vanilla extract

¼ cup organic brewed coffee or espresso

Combine the coconut milk, pumpkin, maple syrup, pumpkin pie spice, and vanilla in a small pan over medium heat until the milk is hot.

Whisk vigorously to get the milk foamy for about 30 seconds.

Pour the espresso or coffee into a mug and add the coconut milk mixture. Sprinkle with a little extra pumpkin pie spice and serve.


  1. Adjust bedtimes to prioritize sleep

When the days get shorter, it can be natural to prioritize sleep. Choosing and keeping bedtimes and wake times can help ensure consistent high quality sleep. Try a wind-down routine starting an hour before bed: no screens or blue light, a cup of herbal tea, and some journaling or reading to clear the mind. Keeping a cool, dark, tidy room can support good sleep as well.


  1. Take the time to make a plan

Taking some time to plan the day and the week can help keep track of goals and priorities even as schedules get busier. From detailed planners to digital calendars to simple lists, there is freedom to choose the planning structure that best supports your motivational style. Some tips for getting it all done include: top loading the week to tackle tough things first, prioritizing sleep and good nutrition, connecting your goals and motivation to your “Big Why,” and including space for downtime and play.


Good health provides a foundation for you to live the life you want with joy and energy. At TruBalance, our weight loss experts center your goals in your care to best support the changes you want to make. For a deep dive into the foundations of health, Dr. Traci Kiernan’s Lifestyle Mastery for Health educates you on the importance of sleep, nutrition, hydration, movement, and the connections between stress and health. This online course can inspire, educate, and equip you to make changes. For more healthy recipes and techniques for all seasons, Dr. Kiernan’s eCookBook Eating on Purpose is full of nutrition dense and delicious recipes as well.


50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.