Fall Into Wellness: Nourishing Soups & Smart Sugar Swaps

Fall Soups for Wellness

As the crisp October air settles in and leaves begin their colorful transformation, our bodies naturally crave warmth, comfort, and nourishment from the inside out. This fall, let's embrace the season's transition as an opportunity to reset our wellness routine with healing soups and mindful choices about sugar consumption.

Whether you're looking to support your digestive health, prepare your body for the upcoming holiday season, or simply enjoy the cozy comfort of autumn eating, this guide will help you fall into wellness with intention and ease.

Why Fall Is the Perfect Time for a Wellness Reset

October sits at the crossroads between summer's carefree eating and the holiday season's indulgences. It's the ideal moment to:

• Establish healthy habits before holiday temptations arrive

• Support your immune system as temperatures drop

• Nourish your digestive system with warming, healing foods

• Reduce inflammation through mindful eating choices

Let's explore how nourishing soups and strategic sugar reduction can transform your autumn wellness journey.

The Healing Power of Fall Soups

Soups are nature's perfect digestive remedy. The warmth aids digestion, the liquid base keeps you hydrated, and the gentle cooking process makes nutrients more bioavailable. Plus, they're incredibly versatile and budget-friendly.

Recipe 1: Golden Ginger-Carrot Soup

Ingredients:

• 4 cups carrots, chopped

• 1 large onion, diced

• 3 cloves garlic, minced

• 2-inch piece fresh ginger, grated

• 4 cups vegetable or bone broth

• 1 can coconut milk

• 2 tablespoons olive oil

• Sea salt and pepper to taste

• Fresh cilantro for garnish

Instructions:

1. Sauté onion in olive oil until translucent

2. Add garlic and ginger, cook for 1 minute

3. Add carrots and broth, bring to boil

4. Simmer 20 minutes until carrots are tender

5. Blend until smooth, stir in coconut milk

6. Season to taste and garnish with cilantro

Digestive Benefits: Ginger naturally soothes the stomach, while carrots provide fiber and beta-carotene. This anti-inflammatory powerhouse supports gut lining health.

Recipe 2: Healing Bone Broth with Fall Vegetables

Ingredients:

• 4 cups bone broth (chicken, beef, or vegetable broth alternative)

• 2 cups butternut squash, cubed

• 1 cup celery, chopped

• 1 cup kale, chopped

• 1 medium onion, diced

• 2 cloves garlic, minced

• 1 teaspoon turmeric

• Fresh thyme and rosemary

• Sea salt and black pepper

Instructions:

1. Bring bone broth to simmer

2. Add squash, celery, and onion

3. Cook 15 minutes until squash is tender

4. Add kale, garlic, and spices

5. Simmer 5 more minutes

6. Serve hot with fresh herbs

Digestive Benefits: Bone broth contains collagen and amino acids that support gut lining repair. The combination of vegetables provides prebiotics to feed beneficial gut bacteria.

Recipe 3: Creamy Butternut Squash Soup

Ingredients:

• 1 large butternut squash, peeled and cubed

• 1 apple, peeled and chopped (Gala or Fuji)

• 1 medium sweet onion, diced

• 3 cups vegetable broth

• 1 cup coconut milk

• 1 teaspoon cinnamon

• ½ teaspoon nutmeg

• 2 tablespoons olive oil

• Sea salt to taste

Instructions:

1. Roast squash at 400°F for 30 minutes

2. Sauté onion and apple in olive oil

3. Combine roasted squash, sautéed mixture, and broth

4. Blend until creamy smooth - puree is best

5. Stir in coconut milk and spices

6. Warm through and serve

Digestive Benefits: Butternut squash is rich in fiber and vitamin A, supporting intestinal health. The natural sweetness eliminates the need for added sugars.

Essential Oils for Digestive Wellness

Complementing your nourishing soups with essential oils can provide additional digestive support throughout your day. doTERRA offers high-quality essential oils that, when used properly, can enhance your wellness routine.

Peppermint Essential Oil

Peppermint oil is renowned for supporting healthy digestive function. The menthol component helps relax digestive muscles and may ease occasional stomach discomfort.

How to Use:

• Add 1 drop to a glass of water and drink before meals

• Place 1-2 drops in a veggie capsule and take as a dietary supplement

• Dilute with fractionated coconut oil and massage onto abdomen in clockwise circles

Perfect Pairing: Enjoy peppermint oil in herbal tea after your evening soup for enhanced digestive comfort.

Ginger Essential Oil

Ginger oil provides powerful support for digestive health and helps reduce feelings of nausea and occasional stomach upset.

How to Use:

• Add 1 drop to warm water or herbal tea

• Combine with a carrier oil and apply topically to stomach area

• Inhale directly from the bottle for aromatherapy benefits

Culinary Tip: Add 1 drop of ginger essential oil to your soup recipes for an extra digestive boost and depth of flavor.

dōTERRA DigestZen Essential Oil

DigestZen is a proprietary essential oil blend from doTERRA marketed to soothe occasional stomach upset, gas, and indigestion, making it a popular choice after heavy or indulgent meals. It is available as a pure oil, softgels, chewable tablets, and a diluted topical roller blend

How to use DigestZen after eating

You can use DigestZen in several ways to support digestion after a large meal: 

• Internal use:

  • Add 1 to 2 drops of the essential oil to a glass of water or tea and drink.

  • For a milder taste, put the oil into a veggie capsule and swallow it with water.

  • Swallow a DigestZen softgel for a convenient and tasteless option.

  • Use the chewable DigestTab for occasional heartburn or indigestion.

    
    

    Important Safety Note: Always use essential oils according to label directions. Ensure you're using oils labeled for internal use, and consult with a healthcare provider if pregnant, nursing, or under medical care.

7 Smart Strategies to Reduce Sugar This Fall

Reducing sugar intake doesn't mean sacrificing flavor or satisfaction. These practical tips will help you cut sugar naturally while still enjoying the season's pleasures.

1. Master the Morning Beverage Swap

Your morning drink sets the tone for the entire day. Swap sugary coffee drinks and juices for:

• Herbal teas with cinnamon (adds natural sweetness)

• Golden milk lattes with turmeric and minimal honey

• Green smoothies with whole fruits and leafy greens

• Black coffee with a drop of peppermint or cinnamon essential oil

Sugar Saved: Up to 25-50 grams per day

2. Become a Label Detective

Hidden sugars lurk everywhere, from pasta sauce to salad dressing. Learn to identify sugar's many aliases:

• High fructose corn syrup

• Dextrose, maltose, sucrose

• Cane juice or cane crystals

• Agave nectar

• Rice syrup

Action Step: Choose products with less than 5 grams of added sugar per serving.

3. Embrace Whole Fruits Over Juices

While fruit juice seems healthy, it's concentrated sugar without the fiber that slows absorption.

Better Choice: Eat whole apples, pears, and berries that satisfy sweetness cravings while providing fiber, vitamins, and antioxidants.

Bonus Tip: Freeze grapes or banana slices for a naturally sweet frozen treat.

4. Use Spices to Enhance Natural Sweetness

Certain spices trick your taste buds into perceiving more sweetness:

• Cinnamon in oatmeal, coffee, or smoothies

• Vanilla extract in yogurt or baked goods

• Cardamom in tea or desserts

• Nutmeg in fall beverages

Try This: Add cinnamon and vanilla to your butternut squash soup for dessert-like satisfaction with zero added sugar.

5. Meal Prep Your Way to Success

When you're hungry and unprepared, sugary convenience foods become tempting. Combat this by:

• Batch-cooking soups every Sunday

• Pre-portioning healthy snacks (nuts, veggies, hummus)

• Keeping hard-boiled eggs ready in the fridge

• Preparing overnight oats with whole ingredients

Time Investment: 2-3 hours on Sunday saves you from poor choices all week.

6. Hydrate Strategically

Often, sugar cravings mask dehydration. Before reaching for something sweet:

• Drink 16 ounces of water

• Wait 10 minutes

• Reassess your craving

Flavor Boost: Add lemon, cucumber, or a drop of food-grade essential oil to make water more appealing.

7. Practice the 80/20 Rule

Perfectionism leads to burnout. Instead:

• Make nutritious choices 80% of the time

• Allow flexibility for special occasions and treats

• Focus on progress, not perfection

• Celebrate small victories

Mindset Shift: You're not "giving up" sugar; you're choosing to fuel your body optimally most of the time.

Creating Your Fall Wellness Action Plan

Knowledge without action remains just information. Here's how to implement these strategies this week:

Week 1 Challenge:

• Make one new soup recipe

• Try one essential oil for digestive support

• Implement two sugar-reduction strategies

Track Your Progress:

• How do you feel after eating nourishing soups?

• What changes do you notice in your energy levels?

• Are your sugar cravings decreasing?

Share Your Journey: Comment below with your favorite fall soup recipe or your biggest challenge with reducing sugar. Let's support each other this season!

The Bottom Line: Small Changes, Big Impact

As October unfolds and we settle into fall's rhythm, remember that wellness isn't about dramatic overhauls or deprivation. It's about making mindful choices that support your body's natural wisdom.

By incorporating healing soups into your weekly routine, supporting your digestion with quality essential oils, and making strategic reductions in sugar intake, you're setting the foundation for a healthier, more vibrant you—not just for this season, but for life.

Your digestive system will thank you, your energy levels will stabilize, and you'll enter the holiday season from a place of strength rather than depletion.

Ready to start your fall wellness journey? Begin with just one soup, one oil, and one sugar swap this week. Your future self will thank you.

Disclaimer: This article is for informational purposes only and not intended as medical advice. Always consult with a qualified healthcare provider before making significant dietary changes or using essential oils, especially if you have medical conditions or take medications. Ensure essential oils are appropriate for internal use and follow all product guidelines.

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Holistic Living Tips

Naturally Solutions

Naturally-Refreshing

Naturally EOS LLC

Riki Marie

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