We’re in full fall mode even down here in South Florida. Fall soups and one pot meals are on our minds. So many of our wellness retreat guests are in need of easy tools and recipes to support busy lifestyles. We’re thinking of meal prep and sticking to wellness goals all at the same time. Now that it feels like we’re back into regular routines, we’re breaking out some healthy recipes that hopefully help to make balanced eating a little easier.

This Slow Cooker Sausage & Creamy Sweet Potato Soup is cozy, creamy, and full of fall flavor. Sweet potato, savory Italian sausage, baby spinach, and Parmesan come together in a rich broth for an easy slow cooker soup that's perfect for chilly fall days.

With 20 grams of protein per serving, it's a satisfying option for an easy weeknight dinner or make-ahead lunch. And because most of the cooking happens in the slow cooker, there's very little hands-on prep.

Why You'll Love This Fall Soup

Easy slow cooker recipe
Cozy fall flavors
Creamy without being overly heavy
20g protein per serving
Made with sweet potato and spinach
Great for meal prep
Perfect for a chilly fall day

Make It Your Own

Add Protein
Want to add even more protein? Stir in a large can of lentils or cannellini beans during the final 10 minutes of cooking.

It's an easy way to make this hearty fall soup even more filling.

Dairy-Free Option
Use coconut milk instead of the cream and omit the Parmesan.

Storing & Freezing

Store leftovers in an airtight container in the refrigerator for up to 3 days.
You can also freeze the soup for up to 1 month. Thaw in the refrigerator and reheat gently on the stovetop or in the microwave.

Ingredients

1 tsp extra virgin olive oil
1 small yellow onion, diced
12 oz pork sausage, casings removed
1 medium sweet potato, peeled and cubed
8 cups low-sodium chicken broth
2 tsp Italian seasoning
Sea salt and black pepper, to taste
1/2 cup cream or half-and-half
4 cups baby spinach
1/3 cup grated Parmigiano Reggiano

How to Make Slow Cooker Sausage & Sweet Potato Soup

Heat the olive oil in a large pan over medium-high heat. Add the onion and sausage, breaking the sausage apart as it browns. Once mostly cooked through, transfer the sausage and onion to the slow cooker.
Add the sweet potato, chicken broth, Italian seasoning, salt, and pepper. Stir to combine.
Cover and cook for 6 hours on high or 8 hours on low, until the sweet potato is tender and the sausage is cooked through.
Once the soup is finished cooking, stir in the cream and baby spinach. Continue stirring until the spinach wilts.
Ladle the soup into bowls and garnish with grated Parmesan. Serve warm and enjoy!

Nutrition

Per serving: 385 calories | 20g protein | 16g carbohydrates | 28g fat

Makes: 5 servings
Serving size: Approximately 2 cups
Cook time: 6 hours 15 minutes on high

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Includes:

Nutrition Pathways (Mediterranean, High Protein, GLP-1 & More - recipes, meal plans & action steps)
Discovery - tools & educations to learn and experiment with. Enjoy topics from mindset (identity, self-talk, limiting beliefs, perfectionism), self-care, habits and motivation to nutrition and eating behaviors.
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October 4, 2026

Food & Nutrition

Slow Cooker Sausage & Sweet Potato Soup

October 3, 2026

High Protein + Low Carb Cheesesteak Skillet

Craving a cheesesteak but want something a little lighter and easier to make at home? This High-Protein Low-Carb Cheesesteak Skillet has all the good stuff—seasoned ground beef, sautéed mushrooms, onions, bell peppers, and melty provolone cheese—without the bun.

It comes together in about 30 minutes and makes an easy, satisfying weeknight meal.

Slow Living for Fall: 25 Simple Ways to Slow Down & Savor the Season

October 1, 2026

Daily Wellness

Slow Living for Fall: 25 Simple Ways to Slow Down & Savor the Season

I love the idea of slow living. It just feels good when I think about it. And I would say that most people who attend our wellness retreats come to escape the grind of everyday life and indulge in a little bit of slow living. And as we continue diving into fall, we start to get into the season of hustle and bustle so retaining that balance is essential.

There’s something about the change of seasons that invites us to pause. I don’t know about you but I feel a different energy in the air anytime there’s a season change. As summer fades and fall begins, it can be a natural opportunity to slow down, tune in, and reconnect with what matters most.

But slow living doesn’t necessarily mean doing everything slowly. It doesn’t mean stepping away from your responsibilities, becoming less productive, or suddenly having hours of free time every day.

Slow living is more about how you experience your life than how fast you move through it.

One Pan Everything Salmon & Brussels Sprouts

Looking for an easy dinner that’s high in protein, low in carbs, and packed with flavor? This One Pan Everything Salmon & Brussels Sprouts checks all the boxes—and it comes together on one baking sheet in about 35 minutes.

With just five ingredients, this recipe keeps things simple without sacrificing flavor. The salmon is coated with Dijon mustard and everything bagel seasoning, while the Brussels sprouts roast until tender and lightly crisp around the edges. And because everything cooks on one pan, cleanup is easy, too.

Each serving provides 42 grams of protein and just 12 grams of carbohydrates, making this a satisfying option when you want a protein-rich, lower-carb meal.

Blueberry Chia Baked Oatmeal (Gluten Free + Low Glycemic)

This Blueberry Chia Baked Oatmeal is a simple make-ahead breakfast that combines steel-cut oats, protein powder, chia seeds, flax, coconut, and blueberries for a satisfying balance of carbohydrates, protein, fiber, and healthy fats.

While oats are a source of carbohydrates, steel-cut oats are less processed than quick or instant oats and tend to have a lower glycemic impact. Pairing them with protein, fiber, and fat can make for a more balanced breakfast than eating a carbohydrate on its own.

September 30, 2026

Healthy Pumpkin Pie Tarts with Coconut Whipped Cream

These Healthy Pumpkin Pie Tarts are a fun, lighter take on classic pumpkin pie. Made with a naturally sweetened almond-cashew crust, creamy pumpkin filling, and fluffy coconut whipped cream, they’re perfect for fall gatherings, Thanksgiving, or whenever you’re craving something pumpkin-y.

They’re also individually portioned, which makes them a nice alternative to baking an entire pie.

5 Low-Carb Breakfast Recipes to Start Your Day

Breakfast can set the tone for how you feel throughout the morning. While there isn't one "right" way to build a healthy breakfast, choosing meals that are rich in protein, healthy fats, fiber-rich vegetables, and other nutrient-dense ingredients can help create a satisfying start to the day.

For some people, keeping breakfast lower in carbohydrates can also be a useful approach to managing hunger and supporting steadier energy. Pairing carbohydrates with protein, fat, and fiber may help slow digestion and can make a meal more satisfying than a breakfast centered primarily around refined carbohydrates and added sugars.

That doesn't mean carbohydrates need to be avoided. Instead, a lower-carb breakfast can be one way to emphasize protein and whole-food ingredients while giving you plenty of flexibility throughout the rest of the day.

These five low-carb breakfast recipes range from savory egg-based dishes to pancakes, so there's something for just about any morning. They're also designed to be practical, satisfying, and easy to prepare.

How Stress Can Affect Hunger and Eating Habits

Have you ever noticed that your hunger seems different when you're stressed?

Maybe you're suddenly thinking about food more often. Maybe you find yourself craving something sweet, salty, crunchy or chocolatey. Maybe your usual eating routine goes completely out the window. Or maybe stress has the opposite effect and you don't feel hungry at all.

Stress can affect everyone differently, but it can have a real impact on hunger, cravings and eating patterns.

Understanding the connection between stress and hunger can help you recognize what's happening without judging yourself for it. And once you recognize the pattern, you can start experimenting with different ways to respond.

September 24, 2026

How to Create a Wellness Room for Fitness, Relaxation & Everyday Well-Being

Homeowners interested in wellness who are remodeling often hit the same wall: they want a flexible home wellness room that supports real workouts and real downtime, but the space keeps slipping into clutter or a cold, equipment-first vibe.

Multipurpose wellness space design sounds simple until mats, weights, and recovery tools start competing with soft lighting, quiet corners, and the everyday mess of life.

The core tension is combining fitness and relaxation at home without turning one goal into the enemy of the other. With the right mindset, that room can feel easy to use, easy to reset, and built for lasting wellness.

General

Green Flags in a Wellness Retreat: What to Look For Before You Book

A beautiful destination, a gorgeous hotel and a long list of wellness activities can certainly make a retreat look appealing.

But what actually makes a wellness retreat a good experience?

Whether you're looking for a wellness retreat, healthy getaway or simply a few days away to prioritize yourself, there are a few things worth looking for before you book.

Here are some of my favorite green flags.

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