Fall into a Healthy Routine

Fall into a Healthy Routine

By Jacqueline Gomes, RDN, MBA

Fall is a fantastic time to embrace positive changes that set you up to develop healthy routines that will make you feel amazing.

Here are some cheerful tips to help you develop a vibrant and balanced routine for this wonderful season:

Embrace the Autumn Air: Fall brings crisp, invigorating air that’s perfect for outdoor activities. Take a stroll, go for a hike, or even enjoy a leisurely bike ride. It’s a refreshing way to get your body moving!

Nourish with Seasonal Goodies: Fall is bursting with delicious, nutritious foods. Think of colorful veggies like pumpkins, sweet potatoes, and Brussels sprouts. Incorporate these into your meals and snacks for a boost of vitamins and antioxidants.

Hydrate and Stay Warm: As the weather cools down, remember to stay well-hydrated. Warm herbal teas, soups, and stews can be both comforting and nutritious.

Celebrate Autumn Activities: Engage in fall-themed activities that you enjoy! Whether it’s apple picking, leaf-gazing, or cozying up with a good book, these moments contribute to a happy and balanced routine.

Stay Socially Connected: While the days may be getting shorter, your social connections shouldn’t! Plan gatherings with friends or family to enjoy the season together.

Flex Your Creative Muscles: Fall is a wonderful time to explore creative outlets. Try painting, crafting, or even writing in a gratitude journal to nurture your creative side.

Remember, developing a healthy routine in the fall is about enjoying seasonal foods and cherishing the world around you. So, embrace this season of change and let it inspire you to be your best self!

Pumpkin Flax Muffins

Pumpkin Flax Muffins

Prep: 10 minutes

Makes: 12 muffins


  • 1 ½ cup Gold Metal All-Purpose Flour (See note)
  • ¾ cup Flaxseed Meal
  • ¾ cup Green Way® Quick Oats, ground**
  • ½ cup Domino® Brown Sugar
  • 2 teaspoons baking soda
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1 teaspoon pumpkin pie spice
  • 15 ounces Farmer Organic Canned Pumpkin
  • ½ ripe banana, mashed
  • ½ cup golden raisins
  • ¾ cup unsweetened Almond Breeze
  • 2 Eggland’s Best Eggs
  • 1 teaspoon vanilla extract


  1. Preheat oven to 350 degrees F. Line muffin tin with paper muffin cups or spray tin with cooking spray.
  2. In a large bowl combine flour, flaxseed meal, oat bran, brown sugar, baking soda, baking powder, salt, cinnamon, and pumpkin pie spice.
  3. Stir in canned pumpkin, banana and raisins.
  4. In a small bowl combine milk, eggs and vanilla. Pour liquid ingredients into dry ingredients. Stir until combined, do not overmix as the muffins will become tough. Fill muffin cups and bake for 15 to 20 minutes.


  • *May substitute Gluten Free All-purpose Flour or Whole Wheat Flour
  • ** If you do not have a food processor, may use whole oats or oat bran cereal
  • Add in chopped nuts like walnuts if desired

Recipe by: Jacqueline Gomes, RDN, MBA