Tepper Nutrition

10/14/2026

Halloween is a good time to leave some food rules behind.

You don’t have to avoid candy.
You don’t have to choose the “healthiest” option.
You don’t have to compensate for what you eat.
You don’t have to wait until Halloween to enjoy your favorite treats.

Food rules can make it harder to be present and enjoy the moments that make holidays special. Give yourself permission to eat, enjoy, and celebrate without judgment.

Let Halloween be about connection, fun, and making memories, not following a list of food rules.

10/13/2026

10/13/2026

Fall brings so many delicious ways to add fiber to your meals!

From pumpkin and apples to sweet potatoes, pears, whole grains, beans, and lentils, seasonal foods can add flavor, variety, and fiber to your plate.

Try adding pumpkin to oatmeal, roasting sweet potatoes for dinner, enjoying an apple with a snack, or adding beans and lentils to soups and cozy fall meals.

Keep in mind that small additions throughout the day can add up!

10/12/2026

Pumpkin season is here!

Pumpkin can be so much more than pie. Try adding it to:

• Oatmeal or overnight oats
• Smoothies
• Pancakes or waffles
• Muffins and quick breads
• Pasta sauces
• Soups and chili
• Yogurt with granola
• Pumpkin bread French toast

There’s no one “right” way to enjoy pumpkin. Make it sweet, savory, cozy, or whatever sounds good to you this season!

10/11/2026

World Mental Health Day is a reminder that mental health and our relationship with food are deeply connected.

The way we think about food, our bodies, and eating can affect how we feel mentally, while stress, anxiety, depression, and other mental health experiences can also influence the way we eat.

Caring for your mental health can include giving yourself permission to eat, letting go of food guilt, nourishing yourself consistently, and seeking support when you need it.

Your mental health matters. Your relationship with food matters. And you deserve support with both.

10/06/2026

What can intuitive eating look like in the Fall?

It can look like...

- Choosing warm, cozy foods because they sound good.
- Enjoying seasonal foods without labeling them as “good” or “bad.”
- Having dessert because you want it, not because you’ve earned it.
- Listening to your body
- Enjoying pumpkin everything without feeling like you need to “make up for it.”
- Sharing meals with friends and family and being present for the moment.

Intuitive eating is about continuing to listen to your body and give yourself permission to enjoy food throughout the year.

10/02/2026

This month, Tepper Nutrition is celebrating 10 years in business! 🎉

We are excited to celebrate this milestone and so grateful for the support of our clients, providers, family, and friends who have trusted us with your care

We look forward to many more years of serving our community!

09/30/2026

The transition into fall can be an invitation to slow down, notice what’s changing, and make space for a little more rest. Try starting a gratitude journal, creating a calming bedtime routine, taking a walk and noticing the changing season, or simply allowing yourself to enjoy a cozy evening without needing to be productive.

You don’t have to optimize every moment, you can simply be present for the season you’re in. 🍁🤎

09/28/2026

Fall flavors are here! Cinnamon, nutmeg, pumpkin spice, cranberries, maple, apples, squash, and all of those cozy seasonal flavors can flavor and excitement to your favorite meals.

Try adding cinnamon to oatmeal, cranberries to a salad, maple to roasted vegetables, or pumpkin spice to your morning latte. Have fun experimenting, mixing sweet and savory, and making your favorite recipes your own.

TepperNutrition

09/26/2026

Fall gives us so many opportunities to slow down and experience food with our senses.

The crispness of an apple. The warmth of roasted squash. The smell of cinnamon. The comfort of a bowl of soup.

Mindful eating doesn’t mean eating perfectly or following a set of rules. It’s simply creating opportunities to notice your food, your senses, your hunger, and your satisfaction.