October Healthy Bucket List

Written By Judy Doherty, MPS, PCII

Pick two of your favorites and get them done. Keep going on more! Which ones do you want to do? October features fall, cold weather, Halloween, and the calm before the holiday storm. These ideas help you transition to all of those. Plus October is National Vegetarian Awareness Month so we have included some legume goals here, too!

  • Secure Your Indoor Exercise Plan
    Set up a fun, reliable routine for rainy or chilly days — yoga, resistance bands, or online dance workouts. Or sign up for group classes.

  • Plan More Meals Based on Beans and Legumes (Vegetarian Awareness Month) Experiment with bean-based soups, stews, and chili. Try vegetarian black bean tacos or lentil chili for hearty, budget-friendly meals.

  • Practice Meal Prep
    Dedicate one afternoon a week to cooking healthy staples like whole grains, roasted veggies, and lean proteins to make busy nights easier.

  • Clean & Restock Your Kitchen
    Empty the refrigerator, freezer, and pantry. Toss expired foods and restock with wholesome staples: brown rice, oats, canned beans, frozen fruits, and veggies.

  • Discover Two New Soup Recipes
    Try hearty fall favorites like pumpkin black bean soup or Tuscan white bean and kale — cozy meals that freeze beautifully.

  • Bake Some Winter Squash
    Roast acorn, butternut, or delicata squash with olive oil and herbs for side dishes, salads, or grain bowls.

  • Visit a Local Farmers’ Market
    Stock up on seasonal produce like apples, pears, sweet potatoes, and winter squash while supporting local growers.

  • Declutter Your Dining Space
    Create a peaceful, inviting area to enjoy meals by clearing the table and adding a fall centerpiece like mini pumpkins or a candle.

  • Try a New Whole Grain
    Explore grains like farro, quinoa, or wild rice to add variety, fiber, and flavor to your meals.

  • Set a “No Screens at Dinner” Goal
    Make mealtimes mindful by putting phones and devices away so you can slow down and connect with loved ones.

  • Celebrate Meatless Mondays
    Dedicate at least one day a week to plant-based meals — it’s good for your health and the planet. Plus you will usually lower your grocery bill, too!

  • Create a Cozy Hydration Station
    Keep a kettle, teas, and insulated mugs handy to enjoy herbal teas on chilly days.

  • Try a New Spice or Herb
    Experiment with warming fall flavors like cinnamon, nutmeg, turmeric, or smoked paprika to make healthy meals more exciting.

  • Take a Fall Nature Walk
    Enjoy cooler weather and changing leaves while boosting your mood and lowering stress levels. Take a walk at lunch or on weekends.

  • Plan a Healthy Halloween Strategy
    Stock up on non-candy treats or fun-sized dark chocolate, and plan balanced meals on the day of festivities.

  • Make a “Freezer Meal” Night
    Use up any prepped meals or frozen leftovers for a zero-waste, stress-free dinner.

  • Start a Gratitude Journal
    Write down one thing each day that you’re thankful for to boost mental well-being as the days get shorter.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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