Happy Healthy Fall Recipe Roundup

I love fall. 🍁

I love the leaves changing, the crisp air, the cozy evenings, the pumpkin spice, the abundant harvest, the turning inward.

This year, Todd and I moved to San Diego, so we’re not really experiencing much fall. Definitely not complaining, as we’re absolutely loving the sun and surf. But I thought I’d get into the fall spirit by sharing some of the favorite recipes I normally eat this time of year.

These are all recipes I’ve made in the past, some from my own blog and the rest from the bloggers I follow and love. The photos are all my own rendition of their recipes.

I hope you enjoy!

Breakfast:

Pumpkin Spice Pancakes from Real Food Whole Life: These pancakes are my favorite! Made with oats instead of flour, these are naturally gluten free. They’re denser than normal pancakes, but I think they’re even better that way. 🙂

Breakfast Bowl from Simply Real Health: I love this because it’s not a ‘typical’ breakfast, and a great reminder that we don’t have to eat sweet foods for breakfast every day!

Lunch/Dinner:

Butternut Squash Over Coconut Quinoa with Basil from Joyful Belly: Yum, this one is so tasty, and so beautiful with all the different colors!

Vegetarian Split Pea Soup also from my blog: Great for making a big batch and freezing for later.

Cauliflower Chickpea Curry from my blog: A fave go-to for when you don’t have much produce on hand!

Grandma’s Chicken Soup also from from Joyful Belly: So nourishing! I love this recipe for a cold fall day, or when I’m feeling under the weather.

Bevvies:

Cashew Chai Latte from Rasa: Rasa is my coffee substitute, and I absolutely love it! Especially when I use the latte recipes from their blog (want to buy some Rasa? Use my code HAPPYHEALTHYHADLEE at checkout for a discount!)

Warm and Cozy PSL: Pumpkin Spice Latte also from Rasa: Both PSL and adaptogens – I’m sold. Adaptogens are herbs that are reported to help our bodies adapt to stress and increase sustainable, long-term energy. So I’m definitely a fan. 🙂

Golden Milk from Maharishi Ayurveda: Golden Milk is an Ayurvedic drink that’s gaining popularity in the health sphere because it has so many health benefits. I love it in the evenings as a treat if I find myself wanting to eat later than I know is good for my body. This recipe calls for whole milk, but you can use any alternative milk you want!

Sweet Treats:

Healthier Old-Fashioned Apple Crisp from Real Food Whole Life: I make this recipe every year! It’s amazing. I highly recommend making the Pumpkin Spice Coconut Whipped Cream to go with it!

Pumpkin Snickerdoodle Blondies from GroundUp (I also have a discount code here! HAPPYHEALTHYHADLEE at checkout): I love all things pumpkin in the fall, so this is amazing!

I hope you enjoy these recipes, and would love to hear some of your favorites!

And don’t forget! If you want to figure out which habit might change your life, be sure to take my Habits Quiz here!

Mindfulness Roundup: 4 Meditations for Grounding, Peace, and Body Intuition

With so much uncertainty in the world right now, you might be feeling any myriad of emotions: anxiety, fear, sadness, loneliness, anger, rage, guilt, overwhelm, frustration, isolation, etc.

If you’re feeling more emotions than usual, or you’re behaving in ways you don’t normally behave in attempts to escape those emotions, know that it’s okay. These are really challenging times. You don’t need to beat yourself up about any of it.

AND, there are also things you can do to feel better.

That’s why I’ve created this Meditation Roundup, to provide you with specific mindfulness practices you can practice to get you out of the chatter of the mind and into your body, your emotions, and hopefully even your spirit.

4 Meditations for grounding, peace, and acceptance

If that’s you, here are a few things that might help:

1. Meditation for Digesting Emotions. Use this meditation to tap into your body and digest emotions that might be stuck. Moving through our emotions with our breath and connection to our bodies can be incredibly effective in shedding layers of emotions that might have built up over time. This practice invites you to really feel each emotion, so it can get intense, but is so worth it for future ease and peace.

2. Tapping Into Body Intuition. For most of us, our minds are overdeveloped and our body intuition and spirit are underdeveloped. This meditation helps you get out of your mind and into your body, your intuition, and your spirit. You’ll tap into what you really want in this moment and beyond with the help of physical sensations and grounding through the body and breath.

3. Meditation for Accepting Emotions. This meditation is for learning to accept whatever arises, emotionally, physically, mentally, etc. It’s a great practice for learning to accept not only these things but also the different experiences and interactions we have throughout the day.

4. Abundance Meditation. This meditation invites you to feel into the availability of abundance. Soak in the abundance of love from family and friends, the laughter of a friend or child, the warmth of the sun, the nourishment of rain, the small pleasures available to you throughout your day, etc. Learn to also reframe your mindset toward abundance even during difficult times.

I’d love to hear which meditations you practice! Where they helpful? What did you realize about yourself or your orientation to life?

And if you’re wanting more about incorporating more ease into your life, meditations are amazing, but I’m also all about creating habits to actually incorporate more ease throughout life and not just during a meditation.

If you want to figure out how to make that happen for you, sign up for a Health Goals Session! We’ll talk about what you really want, your obstacles to getting there, and a game plan to make it happen. I can’t wait to help you on your next step in your wellness.

💩4 Tips for Morning Elimination💩

A lot has been written about starting our mornings with something that sets us up for success the rest of the day.

Much of that advice has been about practices to inspire you and set up a positive mindset for the day. It’s about setting yourself up for success.

This is AWESOME, and it’s part of the Start the Day Right habit I coach my clients through in my Happy Healthy Habits program. I work with my members to help them figure out the practices that work for them in the morning based on what makes them feel great and gets their minds in the optimal space, their time constraints, their work and family obligations, etc. (it’s going to be different for everyone).

But the other part of Starting the Day Right is…

💩Pooping!

Yep, I talk about poop with my members. A lot.

Starting the day with warm water (preferably 2-4 cups) and then eliminating, is a magical experience, especially if you’ve tended toward constipation in your life.

This is one of the habits I help my clients implement. It might not seem like something we would care about that much when we’re dealing with wellness habits, but it makes such a difference in both our long-term health and our day-to-day quality of life!

Drinking warm water not only hydrates us after 8 hours of not drinking anything, but it also stimulates peristalsis in our digestion, ultimately leading to a bowel movement.

Going first thing in the morning flushes toxins from the previous day, AND it feels amazing to let go of yesterday’s waste and go into a new day refreshed and ready to receive.

I also find that I am more in-tune with my body and its needs throughout the day when I’ve been able to go in the morning. Being costipated, even for a day, really messes with our body’s cues and signals, and it’s especially hard to tell when we’re hungry or satiated when we haven’t eliminated in the morning.

But what if no matter what you do, you continue having struggles in that department?

42 million Americans are constipated! So if you’re in that boat, know that you’re not alone!

4 Tips for Morning Elimination

If that’s you, here are a few things that might help:

1. Drink warm water first thing in the morning to stimulate peristalsis and get your bowels moving. You may only need a cup, or you may need 4 cups! It depends on how much water you had the day before, your body constitution, etc. But don’t get too lost in the details: just feel what your body needs, and if you haven’t gone yet, you might just need more water.

**BONUS: Drinking water first thing in the morning also helps to start your day hydrated, giving you a leg up on stress, fatigue, immunity, and future elimination.

2. Drink your water before you drink coffee, tea, or anything else. These can dehydrate you, so even though it might feel like your morning joe helps you go, it makes you more dehydrated in the long-term (which also makes it harder to eliminate in the future). I’m not saying don’t drink coffee: just try to wait until after you hydrate!

3. Take time to sit on the toilet each morning. Even if your body doesn’t feel like it needs to go, sit for a few minutes anyway. This starts to train your body to ‘know’ when it’s time to go.

4. Use a short stool under your feet (or you can use a Squatty Potty) to create the natural and optimal position for elimination. The way we use toilets is actually not natural for humans: for most of human history, and still in many parts of the world, people squat(ted) to go to the bathroom, which puts the colon in the right position to properly eliminate. Using a stool on your toilet can replicate that position, allowing for easier elimination.

Let me know if these tips help with your morning elimination!

I’d love to hear, and I’m happy to help. Sign up for a Health Goals Session if you have challenges with this and want to discuss further!

The ONE THING That Will Make the Biggest Difference in Your Health

“How do I fit the health habits I want into my already busy life?”

This is one of the most common questions I get as a health coach.

Often we think we have to overhaul our entire life in order to get to the place we want to be in our health and wellness. You may have had this thought when the New Year rolls around, or when summer rolls around, or when back-to-school rolls around….

But that’s absolutely not true!

And in fact, it doesn’t actually work.

Behavior change science shows us that for sustainable change, the most effective strategy is to start with something so easy you can’t say no.

“But Hadlee, I want to make a real change in my life!”

I understand. And I promise that this is the way to do it.

In this short video, I’ll teach you how to create real and lasting change. The example I provide is with exercise, but it can be used for any habit we want to implement!

And Bonus! In the beginning of the video, I also give you the ONE most important thing you can do for your health and wellbeing right now!

What small shift can you make in your day-to-day life that will bring you closer to the person you want to be and the life you want to be living?

Unsure what habits might make the biggest difference for you? Take my curated Habits Quiz to find out!

The 425 Show Podcast

Tune in for this chat with Nicole Mangina about how important habits are for our health and wellbeing!

In this episode, we talk about decision fatigue and why automating these habits can help us think about our health less while actually being healthier! Tune in to find out how that’s possible!

We also discuss how important group dynamics are for creating sustainable, long-term change. We talk about how hard it is to ‘go it alone’ because of the culture we’re currently in, and why it’s much more effective and efficient to not only have a guide and a structure, but also to be in a group of like-minded, growth-oriented people supporting you along the way.

Have a listen and let me know what you think! Give Nicole some love and “Subscribe” to her podcast! Then check out the show-notes here.

Want to know which habit might make the biggest difference in your health? Take the Happy Healthy Quiz to find out!