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5 Healthy Choices I’m Making This Fall

September 27, 2022

To me, Fall always seems like a good time for fresh starts. Maybe it’s because we started this season with freshly sharpened pencils, new sneakers and a clean notebook for so many years. In fact, I’m more prone to start and stick with new good habits in the fall than I am in January. Something about the crisp air and festivity of the season propels me forward with more energy and commitment than I ever manage to muster at the beginning of the year. So recently in my daily quiet time I charted out 5 healthy choices I’m making this fall, and today I’m enlisting you to be my accountability partners.

5 Healthy Choices

1. I’m Stretching Out First Thing

Don’t worry. I know better than to stretch cold muscles. But I have “found a guy” (for some reason that cracks me up!) who knows a thing or two about stretching out a stiff body in the morning so you can get moving safely and a little more smoothly right away.

I’ve started following Dr. Spencer Lalk, a physical therapist and wellness coach, on Instagram. He provides quick videos (reels) several times a week that address real life issues with aching joints, muscles and your spine. He’s cheerful and encouraging and seems to know what he’s talking about.

Dr. Lalk

You might want to check Dr. Lalk out HERE on Instagram. His handle is @lalkhealth.

2. I’m Walking a Little Every Day

I do fairly well getting in my strength training workouts during the week, but I still struggle with just moving enough on a daily basis. Sitting at my desk is going to be the demise of me if I don’t get moving!

Walking a Little Daily

So I’m lacing up my sneakers and getting out for at least a walk around my small neighborhood each day. Even if I have to do it in the dark or the rain (or later the snow), I’m taking a lap! Who’s with me?

3. I’m Incorporating Collagen Into My Meals

Collagen For Her, a woman-owned brand created to address the health needs specifically of women, reached out to me recently and asked if I’d like to try their products for a while. I’d been dabbling with the idea of incorporating collagen into my meals more consistently for a while and just hadn’t gotten serious about it.

Collagen for Her

But when Collagen For Her shared with me the no-fluff, no-snake oil (as they put it at their website) benefits of consistently taking collagen, I knew it was time for me to add some to my diet each day…for real this time! It turns out that way back when we turned 25, our bodies’ production of collagen began to slow down. And at my age (and probably yours) a decrease in natural production of collagen is potentially contributing to signs of aging such as wrinkles, thinning hair, slower metabolism, joint pain, and poor digestion.

Collagen for Her

Adding Collagen For Her to our diets can help improve the appearance of wrinkles, the elasticity of our skin, and make our skin look healthier overall. It may also help our nails and hair grow quicker, longer and more healthy. But I’m really more enthusiastic about the potential joint and bone health benefits I may gain from adding Collagen For Her to my oatmeal, warm soups or hot beverages. Just one scoop of Collagen For Her daily served through one of my meals or beverages could make a significant difference in some or all of these areas of my health.

For more information on the benefits of supplementing your diet with collagen, check out Collagen For Her’s benefits page here.

Collagen for Her

My favorite way to incorporate Collagen For Her into my diet is in my oatmeal. I already load my oatmeal up with fruits and nuts, so adding a scoop of Collagen For Her isn’t much of a stretch. I generally pour the scoop of powdered collagen into a measuring cup before stirring it into my warm oatmeal so that the steam from the pot doesn’t get into the scoop which I keep in the sealed Collagen For Her container. Make sense?

I’ve been using the Original Unflavored Collagen Peptides which contains only one ingredient, pure collagen powder. If you are looking for extra benefits for hair, skin, and nails their Marine Collagen Beauty Blend is a great option too because it contains added ingredients in addition to collagen like biotin, hyaluronic acid, and Vitamin C.

Collagen for Her

On the days I don’t eat oatmeal, I put a scoop of Collagen For Her into my coffee. And no, I absolutely cannot taste the difference. Collagen can clump when added to cold liquids, so it’s best to add it to warm or at least room temperature beverages and foods.

The most popular ways to use it is adding a scoop to coffee, tea, or smoothies (it can just be blended into the smoothie even though it’s technically a cold liquid). If you prefer to take collagen like a vitamin, they also have it in capsule form.

Collagen for Her

And good news! You can use my code DFMD10 to get 10% off your order at Collagen For Her. You can purchase Collagen For Her products through Amazon, too. And if you subscribe to receive the Collagen For Her products on a regular basis through Amazon you’ll get 10% off the regular price.

4. I’m Cutting Out Caffeine Past Noon

Collagen for Her

I love the thought of a good cup of coffee or even hot tea in the afternoon. But I’ve noticed that I am jittery and have trouble sleeping if I have even one source of caffeine past noon. So I’m pulling the plug on that habit.

Collagen for Her

Me cutting out PM caffeine is hurting James more than it’s hurting me. Ha! He likes to make us a pot of French press coffee in the afternoons. So recently he found a good decaf coffee that he’s started making for us. And I love it!

Collagen for Her

5. I’m Drinking More Water

And finally, I’m committed to drinking more water. Of course, I’ve determined that just saying I’m going to drink “more” water doesn’t get the job done. I have to have a specific goal in order for me to know if I’m really making headway.


So I’m guzzling down 8 full glasses throughout the day. I’m just not one to carry around a huge container of water. I think it’s wonderful if you like to do that. But I just don’t. So it makes more sense for me to get up from my desk (’cause I need to do that anyway!), go down the stairs and into the kitchen to pour me a fresh glass of water every hour and drink it right away.

You know, come to think of it, water is very important for all things I’ve mentioned today, too – joint, muscle and bone health, digestive health, skin and nails and hair, as well as general health. Sometimes the smallest healthy choices can make huge differences in our wellbeing. Have you committed to any new healthy choices this fall?

Thanks so much for stopping in today. I appreciate Collagen For Her sponsoring today’s blog post and I encourage you to check them out HERE. You can use my code DFMD10 for 10% off your order or you can also purchase their products at Amazon.

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Blessed for My Day

I understand that the original word from which we derive the English word “priority” originally did not have a plural form. In other words, you could have priorities; you could only have one priority. I find that interesting, don’t you? We talk about priorities like their multiple items on a shopping list that can be shuffled around on a whim. But originally the understanding was that you had one priority and everything else took second place.

I believe that’s the call Jesus is issuing in Matthew 6:33. We are to seek the kingdom of God – God’s mission, His heart, His way of doing things, His character, His plan – above everything else. And if we do that, everything else…which is in second place…will fall into order in our lives. Let’s see if we can develop this kind of mindset today as we plan out our agendas and set the pace for our schedule. Let’s have one priority – fulfilling our calling within God’s kingdom – and see if everything else about our lives falls into place a little more easily.

But seek first the kingdom of God and his righteousness, and all these things will be added to you. ~ Matthew 6:33

xoxo, Kay
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14 thoughts on “5 Healthy Choices I’m Making This Fall

  1. Love your healthy habit goals. You are so inspiring! You are an encourager that is so needed in today’s world. I started taking collagen this summer. I use it in my morning tea. I have so started an exercise program that is helping me to feel much better. The habit I am lacking is drinking more water! I am like you. I hate toting around a huge tumbler of water. I’m going to try your idea of a glass am hour. That is so easy. Enjoy the rest of your conference!

  2. I have started drinking decaf coffee and was wondering if you could share which decaf coffee your husband likes. I have been following you for over a year now and really enjoy your posts!

  3. Great post! Also my goals..and I believe we are the same age 🙂 Water and Walking are my main things I need to improve.

    Where did you get that beautiful mug? I love it.

  4. I admire your determination. It’s difficult to get going after a certain age. I follow justinagustin on Instagram. He’s such a positive individual and usually offers lower impact exercises. Occasionally, his wife is there beside him to kick it up a notch if you prefer.

  5. I have been using Collagen for Her for awhile. I think it is helping my hair and nails. I also try to walk every day. Three days a week I babysit for our youngest grandson, so I take him for two walks. I have also gotten my husband to join me on the other days. I try to drink more water (since I do intermittent fating, and I just drink plain, cold water while fasting.) I gave up caffeine 33 years ago when I was pregnant with my daughter. Never went back. I also started doing Yoga with Adriene on youtube about 2 years ago. I realized that I was sitting at my computer all day while teaching on-line (COVID restrictions), and I am still doing it. So, I am doing a lot of what you are doing. Let’s keep it up.

  6. This was very informative and helpful. When you have a chance, could you show us your strength training routine? Thank you.


  7. I started using Collagen for Her about six months ago and love it! I put it in my coffee like you. It mixes well and has no taste whatsoever. I do strength training using a resistance rope, spend about 20 minutes on the elliptical, and a few flexibility exercises on most mornings. Those things plus drinking plenty of water has really helped! Thanks for sharing!

  8. Kay, I agree completely the fall is a more natural time for new beginnings! I identified the very same small steps, realizing that I’m not going to completely overhaul any part of my life, and that small positive steps add up more gracefully.. You’re a fantastic accountability partner – and I look forward to hearing from you about your progress and successes. Thank you xo

  9. What a great and helpful post! Thank you so much, Kay! I’ve been trying to do those five for quite a while now – some I’ve gotten into my routine – others I’m still working on. This is such a great motivation. I’ll bet there is a whole bunch of us out there nodding our heads, saying – Yep, me, too. I need to buckle down and do this. And what a wonderful “Blessed for My Day” piece. God’s timing is perfect – and I love learning and reflecting on something like this.Always appreciate you, Kay. God Bless.

  10. Hi Kay, I have started my day with collagen for over ten years. It does make a difference!
    My hair is healthy, so is my skin & nails.