Kudos Vol 12 Iss 10 Legacy of Love Cozy Fall Traditions
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Fall is truly one of my favorite seasons of the year. The trees burst into a vibrant array of colors, painting the landscape with rich vibrant colors. Every day offers a new view, and this natural beauty serves as a gentle reminder that change is constant and can be something to look forward to.
As the air becomes crisp, it’s the perfect time to focus on creating warmth and comfort in our homes. From cozy blankets to seasonal decorations, fall invites us to create spaces that feel inviting and nurturing for our families.
It’s also a wonderful time to prioritize our health and well-being. As we prepare for the cooler months, taking steps to boost our wellness will help us stay energized and balanced. Little changes, like adding nourishing foods or getting outdoors to enjoy the autumn air, can make all the difference.
In this issue of Kudos, we’ve curated some delicious comfort food recipes with a healthy twist to support you through the season. We’ve also gathered practical tips to help keep you and your family feeling your best, both physically and mentally. I hope this season brings you a sense of peace, wellness, and joy.
Wishing you an abundance of goodness and all the warmth that fall brings!
Elizabeth Marasco
Brady Events and Marketing Inc.
Kudos Magazine Publisher
Organizing Your Organizing Your Medicine Cabinet Medicine Cabinet
It is the perfect time to organize your medicine cabinet and ensure you have everything you need for the seasonal changes ahead. With colder weather often comes the start of cold and flu season, allergies, and other minor ailments. By getting organized now, you can make sure you’re prepared to keep yourself and your family healthy as the seasons change.
Declutter and Check Expirations
Start by taking everything out of your medicine cabinet. Check expiration dates on medications, ointments, and other products. Expired items should be discarded, as they may lose potency or become harmful. Be sure to dispose of expired medications properly—many pharmacies offer safe medication disposal programs.
Organize for Easy Access
Now that you’ve cleared out old items and restocked your essentials, it’s time to organize. Place frequently used items, like cold medications and pain relievers, at the front of the cabinet where they’re easy to grab in a pinch. Use labeled containers or baskets to separate categories, such as cold remedies, allergy meds, and first-aid supplies, to keep everything neat and accessible.
Helpful Tip
If you or a loved one has regular doctor visits, now is a great time to create a list of all medications. It’s super handy to have in case it’s needed. You can write it down on paper, snap a photo, or even text it to yourself and save it as a contact. This can be a lifesaver in an emergency, so you always know the medication name, dose, and important details.
Stock Up on Fall Essentials
With fall comes the increased risk of colds, coughs, and seasonal allergies. To be ready, make sure your medicine cabinet is stocked with these essentials:
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As the season progresses, check your medicine cabinet regularly. Replenish supplies as needed, and make sure everything is organized so you’re always ready for whatever fall brings. By organizing now and stocking up on essential supplies, you can keep your family healthy and prepared for the seasonal changes ahead!
We’ve all heard the phrase “eat your veggies,” but did you know that eating certain vegetables at the wrong time of day could actually do more harm than good? While vegetables are essential for a healthy diet, eating them late at night especially right before bed can sometimes lead to discomfort and affect your overall health. Here’s why you might want to avoid those midnight veggie snacks.
Nightshade vegetables, like tomatoes, potatoes, peppers, and eggplants, are commonly found in many of our favorite dishes. They’re packed with nutrients, but for some people, especially those with specific health conditions, these vegetables might cause more harm than good. If you have inflammation, autoimmune issues, joint problems, or digestive challenges, you might be at a greater risk of intolerance to nightshade vegetables.
Let’s take a closer look at why these veggies can be problematic for some people and what you should know.
What Are Nightshade Vegetables?
Nightshades belong to a family of plants known as Solanaceae. The most commonly eaten nightshade vegetables include:
Tomatoes
Potatoes
Peppers (bell peppers, chili peppers, etc.)
Eggplant
These vegetables contain natural compounds that are beneficial for most people, but they can pose problems for individuals with certain conditions, particularly those related to autoimmune disorders.
Why Do Nightshade Veggies Cause Issues for Some People?
Nightshade vegetables contain a chemical called solanine, which is a type of alkaloid. In small amounts, solanine is not harmful to most people. However, for individuals with specific health conditions, it can trigger unwanted symptoms, especially if their body is already dealing with inflammation or immune system issues.
Should You Eliminate Nightshades?
If you suspect that nightshade vegetables are causing or worsening your symptoms, trying an elimination diet might be a good idea. This involves cutting out all nightshades for a few weeks and monitoring your feelings. If your symptoms improve, you may be sensitive to nightshades.
Healthy Alternatives to Nightshades
If you decide to reduce or eliminate nightshades, there are plenty of other nutritious vegetables you can enjoy, such as:
Sweet Potatoes (not in the nightshade family)
Leafy Greens (spinach, kale)
Zucchini
Squash
Carrots
These vegetables provide similar vitamins and minerals without the potential side effects that nightshades might cause
Nightshade vegetables are healthy for most people, but if you have rheumatoid arthritis, autoimmune conditions, inflammation, or joint and digestive issues, they may not be your best choice. Pay attention to how your body reacts after eating nightshades, and consider eliminating them if you notice worsening symptoms.
As always, consult with your healthcare provider before making major changes to your diet, especially if you have a medical condition. By being mindful of your food choices, you can reduce discomfort and support better overall health.
5COZYFALL 5COZYFALL 5COZYFALL
RECIPES RECIPES RECIPES
These recipes combine wholesome, seasonal ingredients and comfort, making them perfect for fall while still being easy and nutritious for the whole family!
Apple Cinnamon Baked Oatmeal
INGREDIENTS:
2 cups rolled oats
2 apples, peeled and chopped
1 tsp cinnamon
1 tsp vanilla extract
2 eggs
1½ cups almond milk (or regular milk)
¼ cup maple syrup or honey
1 tsp baking powder
½ cup chopped walnuts (optional)
INSTRUCTIONS:
Preheat oven to 350°F (175°C) and grease a baking dish.
In a large bowl, whisk together eggs, almond milk, maple syrup, vanilla, and cinnamon.
Stir in oats, apples, and baking powder. Mix until well combined. Pour the mixture into the baking dish and top with chopped walnuts if desired. Bake for 35-40 minutes until the oatmeal is set and golden brown.
Serve warm, optionally with a drizzle of maple syrup or a splash of milk.
Pumpkin and LentilSoup
1 cup red lentils
1 onion, chopped
2 cloves garlic, minced
1 tsp cumin
1 tsp turmeric
4 cups vegetable broth
Salt and pepper to taste
Olive oil for sautéing
INSTRUCTIONS
1.
Heat olive oil in a large pot, sauté onions and garlic until soft.
Add cumin and turmeric, stirring until fragrant. 2. Add pumpkin, lentils, and vegetable broth. Bring to a boil.
3. Reduce heat and simmer for 20-25 minutes until lentils are soft. 4.
Blend the soup to a smooth consistency or leave it chunky if preferred. 5.
Season with salt and pepper to taste. Serve warm with crusty bread. 6.
Stuffed Bell Peppers with Quinoa and Turkey
INGREDIENTS:
4 large bell peppers (any color)
1 cup quinoa, cooked
1 lb ground turkey
1 onion, chopped
2 cloves garlic, minced
1 can diced tomatoes
1 tsp paprika
1 tsp oregano
½ cup shredded cheese (optional)
Olive oil for sautéing
INSTRUCTIONS:
Preheat oven to 375°F (190°C). Slice off the tops of the bell peppers and remove the seeds.
In a pan, heat olive oil and sauté onions and garlic until softened. Add ground turkey, cook until browned.
Stir in diced tomatoes, quinoa, paprika, oregano, salt, and pepper. Simmer for 5 minutes.
Stuff the mixture into the bell peppers and place them in a baking dish.
Top with shredded cheese if desired. Cover with foil and bake for 30-35 minutes until peppers are tender.
Remove foil in the last 5 minutes for a crispy top.
SWEET POTATO AND BLACK BEAN
Tacos
INSTRUCTIONS:
INGREDIENTS:
2 large sweet potatoes, peeled and cubed
1 can black beans, drained and rinsed
1 tsp chili powder
1 tsp cumin
1 tsp smoked paprika
8 small whole wheat tortillas
½ cup chopped cilantro
1 lime, cut into wedges
½ cup plain Greek yogurt (for topping) Olive oil for roasting
Preheat oven to 400°F (200°C). Toss sweet potato cubes with olive oil, chili powder, cumin, smoked paprika, salt, and pepper.
1. Spread on a baking sheet and roast for 25-30 minutes until tender.
2. Warm the tortillas and assemble the tacos by adding roasted sweet potatoes, black beans, and cilantro.
4.
3. Top with a dollop of Greek yogurt and a squeeze of lime juice.
BUTTERNUT SQUASH
Mac and Cheese
INGREDIENTS:
1 small butternut squash, peeled and cubed
1½ cups milk (or unsweetened almond milk for dairyfree)
1 cup shredded cheddar cheese (or dairy-free cheese)
1 lb whole wheat pasta (macaroni or any short pasta)
1 clove garlic, minced
1 tsp mustard powder
¼ tsp nutmeg
Salt and pepper to taste
1. Cook the pasta according to package directions.
Boil the butternut squash in water until tender (about 10-12 minutes). Drain and blend with milk until smooth.
2. In a large pot, heat a little olive oil and sauté the garlic for 1 minute. Stir in the butternut squash puree, mustard powder, and nutmeg.
3. Add the shredded cheese and stir until melted. Combine with the cooked pasta.
There's something undeniably magical about fall. The air turns crisp, the days grow shorter, and the trees put on a show that could rival any fireworks display. In Michigan, fall feels like nature's grand finale before the quiet of winter. For families, this season offers a perfect opportunity to slow down, take in the beauty, and make lasting memories together. And what better way to do that than by packing up the car and taking a scenic drive up north?
Kaleidoscope of Color
In Michigan, we're spoiled when it comes to fall colors. Whether in the Upper Peninsula or meandering through a cozy little town in the lower part of the state, the vibrant reds, oranges, and yellows of autumn surround you like a patchwork quilt made just for you by Mother Nature herself. It's impossible not to be in awe as the trees shift from their deep summer greens into a spectrum of fiery hues that could warm even the coldest heart.
If you've never taken the drive up north during fall, let me paint you a picture. Imagine this: You're driving down a route so scenic you'll feel like you're starring in a travel brochure. The kids in the backseat are "oooh-ing" and "ahhh-ing" between asking, "Are we there yet?" The trees arch over the road, their branches heavy with color. A gust of wind sends leaves fluttering down like confetti, and the sun, filtering through the branches, casts a golden glow on everything.
And let's not forget about the pit stops! Because what's a family road trip without stopping to grab cider and donuts at a roadside stand? Nothing says "fall in Michigan," like biting into a warm cinnamon-sugar donut while the cider mill churns out fresh, crisp apple cider. It's the simple pleasure that makes all the sibling squabbles in the backseat seem worth it.
Charm of Fall Traditions
Fall isn't just about looking at the trees although, let's be honest, they're the stars of the show. It's also a time to embrace family traditions. Whether it's visiting a pumpkin patch, wandering through a corn maze, or just raking up leaves to jump in (and then raking them again because somehow they scattered everywhere), these are the moments that turn into cherished memories.
There's a certain joy in bundling up in cozy sweaters and setting out on a chilly morning to find the perfect pumpkin.
It's like picking out a new member of he family—do you go for the tall, lopsided one that gives you character, or the
round, picture-perfect one? Of course, if kids are anything like mine, they'll insist on choosing the pumpkin that's twice their size, and then they'll happily hand i ff f ll il
In the hustle of everyday life, it's easy to get caught up in screens, schedules, and the never-ending to-do list. Fall gives us a reason to hit the pause button, and nothing helps with that more than a drive up north. Michigan's fall beauty forces you to slow down, take a deep breath, and just be. The colors are too vibrant to ignore, the air too crisp to stay indoors, and the landscape too beautiful not to explore.
And, let's face it, something about the fall season turns even the most reluctant family members into outdoorsy types. Suddenly, everyone is excited to hike through the woods or walk along the lakeshore, surrounded by trees that look like they're on fire (in a good way). It's like nature's Instagram filter, and you don't even need Wi-Fi to appreciate it.
As you wind down a scenic Michigan road, with the kids (hopefully) snoozing in the back after all that fresh air and apple picking, you'll realize something: These are the days that will stick. The laughter, the fresh doughnuts, the brilliant colors dancing outside the window all of it comes together to create a feeling of pure contentment. These are the moments when family memories are made, and they're the ones that last.
So, as the leaves change and the temperatures drop, grab your favorite scarf, pile the family into the car, and head out for an adventure. Whether taking a quick day trip or making a weekend of it, the fall season reminds you that there's beauty in slowing down, soaking in the colors, and spending time with the people who matter most. You may even get home with a trunk full of pumpkins, apples, and enough cider to last you until next fall—but more importantly, you'll return with a heart full of memori
Embrace Wellness
SIMPLE TIPS TO PREPARE
YOUR HOME THIS FALL
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Cozy Up Your Home for Fall
As the weather cools down, it's time to bring warmth and comfort into your living space. Creating a cozy atmosphere not only helps you relax but also makes your home a haven during the cooler months.
Add Warm Textures and Fall Colors
Swap out lighter, summery fabrics for thicker, warmer textures. Think fluffy blankets, knitted throws, and soft cushions in autumnal colors like deep oranges, burgundy, and mustard yellow. These small additions can make a big difference in creating a cozy, welcoming environment.
Consider changing up your decor with a few seasonal touches—wreaths made of fall foliage, pumpkins, or even a bowl of seasonal fruits like apples or pears. It's a simple, affordable way to reflect the beauty of the season in your home.
Maximize Natural Light
With shorter days and longer nights, natural light becomes a precious resource. Open up curtains and blinds during the day to let in as much sunlight as possible. If certain areas of your home feel too dim, adding a few warm-toned lamps or candles can create a soft, inviting glow that adds warmth to the space.
Declutter and Organize for a Fresh Start
Fall is the perfect time to clean and declutter your home. A neat and organized space can help you feel more relaxed and productive as you start spending more time indoors.
Organize Your Seasonal Clothing
Start by swapping out your summer clothes for your fall and winter wardrobe. This is a great opportunity to sort through what you no longer wear and donate it.
Organize your closet with easy-to-reach layers, sweaters, and jackets so that getting dressed in the morning is a breeze.
Prepare for Cooler Weather
As the temperature drops, it's also smart to prep your home for the colder months. Check that your heating system is in good working order, change your furnace filter, seal any drafts in windows or doors, and ensure that heavier blankets and duvets are ready for use. Taking care of these small tasks now will keep you comfortable all season long.
Establish Fall Wellness Routines
Just as you prepare your home for fall, aligning your wellness habits with the season is essential. The cooler weather and shorter days can affect your energy levels and overall well-being, so developing new routines can keep you feeling balanced and healthy.
Eat Seasonally for Better Health
Fall is a time of abundance when it comes to nutritious produce. Take advantage of seasonal fruits and vegetables like pumpkins, squash, sweet potatoes, apples, and pears. These foods are packed with vitamins, fiber, and antioxidants to support your immune system as the weather gets cooler.
Warming meals like soups, stews, and roasted vegetables are comforting and provide essential nutrients to keep your body energized. Incorporating spices like cinnamon, ginger, and turmeric can add flavor and offer antiinflammatory benefits.
Prioritize Sleep and Rest
As the days grow shorter, your body's natural rhythms may signal that it's time to rest more. Listen to your body and make sleep a priority. Create a cozy bedtime routine with a warm drink, like herbal tea, and try to go to bed at the same time each night to improve sleep quality.
Stay Active, Even in Cooler Weather
While it's tempting to curl up indoors as the temperature drops, staying active is crucial for your physical and mental health. Find ways to move that align with the season take a walk through a local park to enjoy the changing leaves, go apple picking, or even try a new outdoor activity like hiking or biking in the crisp autumn air.
Practice Gratitude
As you enjoy the beauty of the season, take a moment to reflect on what you're grateful for. Whether it's your family, home, or the simple joy of a cup of hot tea, focusing on gratitude can boost your mood and overall well-being.
Set New Goals
Fall is a great time to reassess your goals. As the year comes to a close, think about what you want to accomplish in the final months. Whether it's improving your health, finishing a project, or spending more time with loved ones, setting small, achievable goals can give you a sense of purpose and motivati
Growing up, my mom had a way of making our home feel like a warm embrace, especially during the crisp autumn months. I can still picture how she'd cool her homemade apple pies on the porch, the sweet scent of cinnamon and apples wafting through the house. The smell alone made me feel safe and loved as the world outside could pause for a little while. It's funny how the smallest things from childhood stay with you forever, shaping how you live and love.
I remember snuggling under homemade blankets that my mom would tuck around me, fresh from the dryer with socks that were still warm, comforting me in a way that only a mother's touch could. The soft glow of candles would flicker in the corners, their gentle light casting warmth across our cozy little living room. There was a little blessing in those simple moments, as if the very face of autumn itself had called us home.
LEGACY OF LOVE AND Cozy Traditions
It was a coziness that wrapped itself around my heart, and all these years later, I find myself trying to recreate it for my grandchildren.
Now, I watch their little faces light up as they sit on my lap, the same handmade blankets draped over us. I bake apples with them in the kitchen, just like my mom did for me. When my granddaughter helps me light candles, she loves blowing them out. She giggles every time, thinking she's getting a free birthday wish. Her laughter fills the room, making it even brighter. I cherish those moments.
Sharing these small traditions with my grandchildren isn't just about holding onto the past – it's about passing on the warmth, the love, and the essence of family. These little rituals, like baking apples, snuggling under a cozy blanket, or lighting candles on a chilly night, are the things that make
a house feel like a home. And even though life gets busy, it's in lingering in the goodness of every day – the softness, the warmth, the connection – that we truly live.
I've come to realize that these moments, no matter how ordinary they seem, are the ones that carry the most weight in our lives. They are the moments that bind us and allow us to pass on the goodness of life to the next generation, helping them feel the same sense of belonging and home. It's the simplest things that mean the most.
So, even as my mom fades into the fog of her dementia, those brief moments when she returns remind me that the love she poured into our lives still lives on. I see it in how my grandchildren cuddle into my side, how their little fingers help me bake, how their eyes sparkle when the candlelight dances around the room. We are building memories, just like she did with me, and I hope that one day, they'll share these same traditions with their children.
These moments are fleeting but filled with the kind of goodness that sustains us. It's this legacy of love and coziness that keeps calling me back home, and it's the same legacy I hope my grandchildren will carry with them wherever life takes them.
Fall
Daylight Saving
Impacts on Health and How Families Can Adjust
As the days grow shorter and the clocks "fall back," Daylight Saving Time brings with it more than just an extra hour of sleep. While gaining an hour sounds like a gift, the shift in daylight and time can impact our health, wellness, and daily routines in ways that are not always easy to manage. From disrupting sleep patterns to affecting our mood and energy levels, the time change can take a toll, particularly during the fall when daylight becomes scarce.
Impacts of Fall Time Change on Health and Wellness
Sleep Disruption
Although we gain an extra hour of sleep when the clocks roll back, this shift can still disrupt our sleep-wake cycle. Our bodies operate on an internal clock known as the circadian rhythm, which regulates our sleep patterns in response to light and dark cues. When Daylight Saving Time ends, the sudden shift can confuse this rhythm, making it harder to fall asleep or wake up at your regular times. This can lead to grogginess, mood changes, and difficulty concentrating, especially for children and teens who may need extra time to adjust.
Mood and Energy Levels
Less daylight in the evening can have a significant effect on our mood. Reduced sunlight can lower serotonin levels, the brain chemical associated
with feelings of well-being and happiness. In severe cases, some people experience Seasonal Affective Disorder (SAD), a type of depression triggered by the changing seasons and the lack of sunlight. The shorter days also make it harder to find the energy to stay active, leading to feelings of fatigue or sluggishness.
Impact on Routine
For families, the time change can create disruptions in daily routines. Bedtimes may shift, and young children, in particular, might have trouble adjusting to new sleep schedules. The change can also affect meal times, work, school schedules, and even outdoor activities, as the days become shorter and darkness sets in earlier.
Ease into the Fall Time Change
Transitioning into the fall time change doesn't have to be a struggle. Here are some practical tips for families to help adjust to the shift and stay healthy and energized during the season.
Gradually Adjust Sleep Schedules
To avoid a jarring adjustment, start preparing for the time change a few days in advance by gradually shifting bedtimes and wake-up times. Try moving these times by 10-15 minutes earlier each day leading up to the time change. This gives the body a chance to adjust slowly rather than all at once. This strategy can make the transition smoother for younger children and help avoid bedtime battles.
Create a Consistent Sleep Routine
Sticking to a regular sleep routine helps regulate the body's internal clock. Maintain consistent bedtimes and wake-up times, even on weekends, to reinforce your circadian rhythm.
Limit screen time before bed, as the blue light from electronic devices can interfere with melatonin production and make falling asleep more difficult. Instead, consider calming activities like reading, stretching, or practicing relaxation techniques.
Maximize Sunlight Exposure
With daylight hours dwindling, it's important to make the most of the sunlight you do get. Spend time outside during the day, especially in the morning, to help boost your mood and energy levels. Exposure to natural light helps regulate your body's internal clock, improves sleep, and can even combat the effects of SAD. Even on cloudy days, being outside can help you stay connected to nature and the changing season.
Stay Active
Physical activity is a great way to improve energy levels and mood, particularly as the days grow shorter. Encourage the family to take walks, play outdoor games, or try new indoor activities like yoga or dancing. Exercise helps reduce stress, boosts endorphins, and improves sleep quality, making it an essential part of adjusting to the seasonal time change.
Eat Nutritious, Comforting Foods
As the weather cools, it's easy to reach for comfort foods that are high in sugar and carbohydrates. While occasional treats are fine, aim to incorporate nutrient-rich meals into your family's routine to maintain energy and overall wellness. Foods rich in vitamins D, C, and omega-3 fatty acids can help combat the effects of reduced sunlight and boost mood. Warm, nourishing meals like soups, stews, and roasted vegetables can also bring comfort during the cooler mon
