Top 4 Fall Superfoods for Autumn Wellness

 

 Superfoods for the Tahoe Lifestyle

News | Oct 12, 2025 Tahoe Daily Tribune

Cal Orey, M.A.

Ah, autumn! I remember the thrill of October, not just for the crisp air, but for that annual quest for pumpkin ice cream at Safeway. My autumn ritual—a pumpkin spice smoothie, a frosty salute to falling leaves and cozy sweaters. It was a simple joy, a delicious welcome to the season. As the leaves begin to turn and the air grows cooler, autumn brings with it a bounty of seasonal superfoods that can boost your health during the colder months.

1. Pumpkin: Say hello to a quintessential fall food, and its versatility extends beyond pie. For the Tahoe lifestyle, where outdoor activities are common, pumpkin offers a bonus of nutrients. It’s rich in beta-carotene, a strong antioxidant that the body converts to vitamin A, good for immune health. Best for Tahoe Dishes: A hearty pumpkin and lentil soup is ideal after a chilly dog walk. Also, try pumpkin spice coffee by blending a tablespoon of pumpkin puree and a dash of pumpkin pie spice or cinnamon into you’re a.m. coffee or smoothie without sugar.

2. Russet Potatoes: Don’t forget taters are a comforting fall staple. They are an excellent source of complex carbs, providing energy for outdoor activities. Plus, they are a good source of vitamin C to keep colds and the flu bug at bay. Best for Tahoe Dishes: Indeed, baked potatoes loaded with steamed veggies offer a complete meal after exploring the Tahoe basin. Or try a hearty potato and kale gratin for extra nutrients. You can also. Make healthier fries by baking russet potato wedges with olive oil and herbs such as rosemary and thyme, a good companion to grilled salmon with lemon and dill. 

3. Crucifers (Broccoli and Cauliflower): Fall is prime time for cruciferous vegetables, packed with disease-fighting antioxidants. Immune support is key during the seasonal change, and their vitamin C is welcome. Best for Tahoe Dishes: Try kale salads with warm roasted root veggies (like sweet potatoes or carrots) and a vinaigrette. Or a sauteed mix of kale and garlic makes an easy side for lunch of dinner.

4. Apples: Welcome to crisp green, red, and yellow apples, low-fat and low-cal. They are also a good source of fiber, which can help keep blood sugar levels on even keel. Best for Tahoe Dishes: Baked apples with a sprinkle of nutmeg and a spoonful of Greek yogurt make a warm and healthy dessert after a Tahoe dinner. Sliced apples paired with peanut butter for an afternoon snack can fill you up not out. And do try a fall salad with chopped apples, feta cheese, and walnuts for a natural Tahoe treat. Bonus superfoods: Tea, Chocolate, Citrus, Berries, and Honey.

CAL OREY, M.A., is a bestselling author-novelist specializing in topics such as adventure, health, nutrition, and science. She holds a bachelor’s degree and master’s degree in English (Creative Writing) from San Francisco State University. Her books include the popular Healing Powers series, and Courage with Paws: The Heart of a Siamese Cat, (Book 2) Time-Traveling Tabby, and The Ghost Ships. Currently, the 2nd ed. of a popular Healing Powers book, Honey, 2026 is now available.

HONEY Rx FOR HEALTHY AUTUMN

 UNVEIL HONEYS FOR THE FALL

Enjoy the Classic 1st Edition Now EBOOK ON AMAZON (SALE)

By Cal Orey, M.A.

While my original “bible on honey” was penned fifteen years ago at Tahoe, a newly revised second edition of the #1 hit has landed. My current love of lavender honey for the holidays is a testament to its enduring appeal. Lavender honey is a monofloral honey produced by bees that forage on lavender blossoms, making it a favorite among me and other connoisseurs. So, I ordered a jar of quality lavender honey (it’s smooth, creamy, and rich with a citrusy and woodsy flavor). But that's not all... These honeys can calm you and keep you alert, too! Sweet must-haves for work and play.

Why Honey from the Hive Makes a Great Gift

As noted, the delicate floral notes with a sweet finish and tang for me make it a gourmet item that's a cut above regular honey. It's a culinary adventure in a jar! It can be drizzled over yogurt, oatmeal, or toast, used in baking, paired with cheeses, or even added to cocktails for a sophisticated twist. The antioxidant, anti-inflammatory, and calming properties make it a gift that's both delicious and good for the mind, body, and spirit.
The honey itself often has a golden hue, and when packaged nicely, it makes for a super attractive gift. A real treat for the holidays, a little jar of calm in the chaos!

Here are 5 holiday theme and healthy infused raw honeys you can make for a festive touch during the Christmas season. 

Cinnamon Honey: Infuse raw honey with cinnamon sticks. Cinnamon is known for its anti-inflammatory and antioxidant properties. It pairs wonderfully with apple dishes, oatmeal, or warm teas and coffees.  

Ginger Honey: Infuse raw honey with fresh ginger slices. Ginger honey is excellent for soothing sore throats and boosting immunity, making it ideal for fall/winter ailments. Serve in hot tea or over roasted root vegetables. 

Orange Zest & Clove Honey: Infuse raw honey with orange zest and whole cloves. This combo evokes classic holiday aromas and flavors. Orange zest provides vitamin C, and cloves offer antioxidants Great for glazes on fish or poultry. 

Rosemary Honey: Infuse raw honey with fresh rosemary sprigs. Rosemary has antioxidant and anti-inflammatory benefits. Its earthy, piney flavor complements savory dishes like roasted lamb or chicken, and can also be surprisingly good in herbal teas. 

Vanilla Bean Honey: Infuse raw honey with a split vanilla bean. Vanilla adds a rich, comforting sweetness without being overpowering. Vanilla beans contain antioxidants. This is a luxurious addition to coffee, yogurt, or as a drizzle over fruit tarts.

These infused honeys offer unique flavors and health benefits, making them excellent gifts—for you/yours—or additions to holiday meals.

CAL OREY, M.A., is a bestselling author-novelist specializing in topics such as adventure, health, nutrition, and science. She holds a bachelor’s degree and master’s degree in English (Creative Writing) from San Francisco State University. Her books include the popular Healing Powers series. Currently, the updated and revised 2^nd edition, 2026 of a popular Healing Powers book, is available at all bookstores. She is a South Lake Tahoe local. Her website is www.calorey.com

UNVEILED TALES BEHIND THE HEALING POWERS OF HONEY, REVISED: INTERVIEW

 Shared By Cal Orey (SECRETS TOLD TO ANN LOUISE GITTLEMAN, PH.D.)

 UNTOLD TALES Behind the new book The Healing Powers of Honey, Revised (Penguin Random House). The First Lady of Nutrition welcomes back Cal Orey, author of The Healing Powers of Honey: Revised and Updated, to talk about why this ancient, powerful nectar still belongs in a modern kitchen. The new edition brings fresh research, heart-healthy recipes, honey bee data, and home cures to Cal’s bestselling book.

Together, they cover honey’s long history — from Egyptian “nectar of the gods” to a plague-era remedy for coughs, sore throats, and flagging energy — and why raw honey is a different food from table sugar. Cal explains what sets Manuka and other varieties apart among more than 300 kinds of honey, why hospitals once reached for it for wounds and burns, and how the other gifts of the hive — propolis, royal jelly, and bee pollen — earned their stellar reputations.

Ann Louise and Cal also compare honey with sugar and maple syrup, talk about honey after illness — including Cal’s view that raw honey’s antioxidants can support the immune system at a time when extra sugar does the opposite — and take on the vanishing-honeybee question. In addition, Cal shares the near-death heart crisis that earned her the nickname “Miracle Girl.”

To learn more about Cal Orey and her Healing Powers series, explore The Healing Powers of Honey: Revised and Updated. http://penguinrandomhouse.com/.../the-healing-powers-of.../

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Autumn Fare for Nature Lovers

 Tahoe Daily Tribune, By Cal Orey

Hello sweet fall.  As we cope with Mother Nature’s unpredictable twists and turns (and eagerly anticipate our clean mountain air and clear blue skies), there are plenty of super wonders to embrace in the new season right now!

[OCTOBER HONEYFEST: Grab a fresh copy of the NEW paperback right here--Penguin Random House offers ALL the booksellers!]

Here, take a peek at some of your favorite foods — you can enjoy without a lot of cooking or baking. More good news: You’ll enhance your immune system and heart health to stay healthy and strong. Also, some of these picks will keep you from packing on more pandemic pounds. And, other choices will boost your physical energy and mood. Read on – stock up your fridge and pantry.

Fresh Seasonal Fruit: Apples (Honeycrisp), oranges and berries (yes, strawberries are still available). Research shows that diets high in fiber help keep you full. Low-fat, fiber-rich fruit also promotes regularity. The result: A flatter tummy. Try a decadent and healthful warm cobbler teamed with a scoop of calcium-rich all-natural vanilla yogurt with autumn fresh fruit, and drizzle sweet balsamic vinegar on top. 

Potassium-Rich Foods: Bananas, dried apricots and cranberries are high in potassium and used in baking during fall. They act as natural diuretics, which may reduce bloating. These are good plain or put into all-natural healthful nut breads and muffins that you make and bake.

Cheese: Don’t skip good cheese because it’s a good source of calcium and other nutrients such as protein and vitamin A — and it’s creamy and tasty in veggie pastas and hot, toasty sandwiches. But think moderation and real cheese (no fake stuff). Sharp cheddar, feta, provolone are good to get satisfaction from a small amount.

Olive Oil: Adding a little extra virgin olive oil to your cooking and baking — like cheese — can help stave off unhealthy food cravings. Not to forget olive oil is a monounsaturated fat which is proven to be heart healthy, may stave off cancer, and help you to keep your weight in check.

Nuts: Almonds (as are other nuts) used in cooking and baking are a great godsend. They’re high in zinc, rich in antioxidant E, contain some B vitamins, and sodium is very low. The crunchy texture is great in a fall salad or nutrient-dense chewy cookie without chemicals and preservatives and chock-full of those dried fruits.

Chocolate: Not just a fall holiday food–it’s a year-round health food. Dark chocolate sea salt cashews, for instance, contain protein and iron. Nine scrumptious nuts contain about 200 calories, zero cholesterol, only 60 mg sodium–and its compounds can give you that feel-good boost for your mind, body, and spirit. Count on it. Chocolate is oh so versatile — it’s not just a dessert. And yep, it can help you cut craving for fattening sweet foods.

H20: It’s more of a challenge to drink water (not a food exactly but essential for survival) than eat chocolate in the colder months but it can be done. Yeah, I’m doing it now. Try adding a twist of orange, lemon or orange to bottled water. If you purchase water, you’ll feel more obligated to drink up. It’s good for you from head to toe…

Herbal Tea: Speaking of water, sipping a cup (or two) of a hot, steaming and healing herbal teas (such as vitamin C-rich rose hips and chamomile) can help you to fight colds and flu; relieve stress and anxiety (so you won’t be tempted to overeat). Black and green teas are chock-full of disease-fighting antioxidants. One cup of green tea has no fat, sodium, sugar, or calories.

Tomatoes: These little wonders, hot or cold-are rich in the antioxidant lycopen, a cancer fighter and wonder for filling whole grain rice dishes for dinner to healthy and fresh salads. One cup of chopped tomatoes has just 35 calories. Because of this, tomatoes are a fat-free, nutrient-rich, and versatile fall filler in many hearty meals.

Pumpkin: The alpha carotene in pumpkin (like sweet potatoes), a fall favorite, makes this superfood a nutritional bonanza, rich in heart-healthy carotenoids, potassium, magnesium, and folate, all of which may protect you from heart disease. This comfort food has only 25 calories per half cup and no fat. During the colder days, a warming and healthful dessert is a slice of pumpkin pie (store bought or homemade) teamed with a steaming cup of hot coffee.

Bonus, a Cup of Cocoa: Don’t forget savoring a cup of hot chocolate made with low-fat milk or water for that European touch — and it will nurture your spirit and warm your soul.

(Excerpt adapted from The Healing Powers of Superfoods)

Cal Orey, M.A., is an author and journalist. Her books include the Healing Powers Series (Vinegar, Olive Oil, Chocolate, Honey, Coffee, Tea, Superfoods, Essential Oils, Herbs and Spices) published by Kensington. (The collection has been featured by the Good Cook Book Club.) 

Earthquake October 2: My Cat Stayed with Me (Again) During the Shaker!

 Shaking up health: Tahoe’s Tremors’ Prep Guide

Earthquake Sensitives Orey and Gatsby Weathered

the South Lake Tahoe Autumn Quake Oct. 2, 2026

News| Dec 15, 2024 

Tahoe Daily Tribune

Cal Orey

It was a typical afternoon on December 9, 2024, when my big orange tabby decided that the closet was the most fascinating place in my cabin. As I watched him paw at the door in the hallway with intensity, my phone rang. It was by sibling calling to chat, I thought. Just as I picked up the cell phone it vibrated violently on the chair. The ShakeAlert notification blared ominously: an earthquake was imminent! In that split second, I had to plan. I quickly set my laptap down on the floor, far away from the bottled water, and bolted toward the dining room where my study wooden table stood like a fortress against nature’s whims.

I dropped to the floor and covered my head with my arms, heart pounding like a solo at a rock concert. The shaking began—strong rolling waves that made me feel like I was on a rough boat ride in the Lake. Forget seasick; I felt like I was auditioning for a part in Titanic. As the tremor stopped and silence returned (aside from barking dogs outdoors and my racing heartbeat), I took a moment to breathe deeply and regain composure.

Once it felt safe to emerge from under the table, I logged onto my computer to see be welcomed by the data: a 5.8 at Yerington, Nevada; and reports were rolling in that the shallow quake had been felt in Reno, Sacramento, and Lake Tahoe… I gathered myself and decided it would be wise to prepare an ER Go Bag and checklist for peace of mind. After all, Lake Tahoe, known for its natural beauty, is also situated in a seismically active region. Here, take a look at health-savvy earthquake preparedness safety tips…

Before the Shake: Get Ready!

• Sign up for earthquake alerts on your phone: (Watch your cat or dog’s odd behavior, too!—so you’ll know when a quake may be coming.)
• Make an Emergency Kit: Prepare a health-focused ER kit with water, non-perishable snacks, first aid supplies, and any med you may need for you and your pet.
• Do Pet Prep: Keep your pets’ essentials handy—food, water, cat crate, dog leash, and comfort items. Animals (like my cat) can often sense changes in the environment, so let them have a safe space.

During the Quake: Stay Safe!

• Drop, Cover, Hold On: When the shaking starts, drop to your hands and knees to prevent falling down or being in harm’s way with glass or heavy furniture. Cover your head and neck under sturdy furniture if available or use your arms to protect yourself.
• Think Pet Safety: If you have pets with you, keep them close and reassure them with a soothing voice.
• Chill Out: Don’t log onto your computer during the tremor, wait until the shaking stops and you are safe.

After the Tremor: Check-In!

• Explore Your Surroundings: Once the temblor is over (remember, aftershocks can and do occur), check for injuries (to yourself and others) and ensure it’s safe to move around.
• Hydrate & Nourish: Drink water (calms the nerves) and eat something light (if you feel queasy like I did) to maintain energy levels after the stress of an earthquake.
• Tune In Mental Health Matters: Talk about what happened with friends or family; sharing experiences can help reduce anxiety.

By following these health tips before, during, and after an earthquake, you’ll be better prepared to handle Mother Nature’s moves. (Find out more about earthquake preparedness and animals sensing oncoming earthquakes in The Man Who Predicts Earthquakes, by Cal Orey, published by Sentient.)

CAL OREY, M.A., is a bestselling author-novelist specializing in topics such as adventure, health, romance, and science. She holds a bachelor’s degree and master’s degree in English (Creative Writing) from San Francisco State University. Her books include the popular Healing Powers series, and Courage with Paws. (Book 2) Time Traveler Tabby, and the new edition The Healing Powers of Honey, Revised & Updated. Her website is http://www.calorey.com

California Dreaming for Fall 2026 or Super El Nino Nightmare?

  Tahoe Health Check: Surviving the Super El Niño This Fall…

By Cal Orey, M.A.

There is a buzz about super El Niño coming to us this fall and winter. The word is, it may be super catastrophic like a Noah’s Ark sequel in our Golden State--especially on the coast. I’ve weathered storms with neighbors canoeing down flooded streets—so hold on, because here is what’s next for Lake Tahoe.

Researchers note the October–December anomaly are the criteria for a “strong” to a El Niño event. El Niño’s bold winter effects peak January through March 2027.  Simply put, El Ninio is a naturally occurring climate pattern known for its odd warm ocean temperatures in the central and eastern Pacific, caused by weakening trade winds. It can trigger high tides, severe rain and floods, notes the National Oceanic and Atmospheric Administration (NOAA).  Don't forget mudslides and coastal erosion as chunks of California slip and slide into the sea...And it is starting in coastal regions right now.

Here Comes the “Snain” 

Brace yourself for unwelcome “snain”—a combo of snow and rain falling simultaneously, often creating slushy conditions to create the El Niño effect, bringing severe winter storms to the Sierra Nevada. These rapid temperature shifts in weather and rugged conditions can take a toll on both body and mind. Here are 5 easy ways to grounded during an adventurous El Niño event:

1. Combat Seasonal Isolation: Heavy Sierra snowstorms can cause power outages, and cabin fever. If roads are closed, follow a daily routine, and enjoy indoor hobbies to manage the mental stress of prolonged confinement during severe weather events.

2. Do Safe Physical Activity Indoors and Out: While El Niño can dump snow at higher elevations, big storms and avalanche risks often make venturing outside dangerous. Shift to indoor exercises, during severe storm warnings to keep your body active, cardio-healthy, and beat stress without risking exposure or injury.

3. Boost Immune Health Through Good Nutrition: Colder, stormy weather often drives people indoors, revving up the spread of seasonal germs. Focus on eating nutrient-dense whole foods and staying clear of processed junk food. Don’t forget anti-bacterial, anti-viral, and anti-inflammatory raw honey in teas and sip water to stave off colds and superbugs. Note: Wash your hands more than less!  The Healing Powers of Honey: Revised and Updated by Cal Orey: 9780806545721 | PenguinRandomHouse.com: Books

4. Guard Respiratory Health: El Niño years can affect mountain homes, leading to indoor mold growth. Get good home ventilation, avoid drafts, use dehumidifiers and air purifiers for safety’s sake. Get Regular Shut-Eye: High winds, heavy rain, with passing El Niño storms can disrupt sleep patterns. 

5. Prepare Now: Stock up on foods with a stable shelf life, water, pet food, and medicines. Keep the shove, rain gear, and ice scraper close at hand. This winter, you may need all three.

CAL OREY, M.A., is a bestselling author-novelist specializing in topics such as adventure, health, nutrition, and science. She holds a bachelor’s degree and master’s degree in English (Creative Writing) from San Francisco State University. Currently, her new release The Healing Powers of Honey, Revised is available at all bookstores. Her website is http://www.calorey.com. 

UNTOLD TALES BEHIND THE HEALING POWERS OF HONEY, REVISED: INTERVIEW

Shared By Cal Orey (HEARTFELT INTERVIEW WITH AUTHOR AND ANN LOUISE GITTLEMAN, PH.D.)

 UNTOLD TALES Behind the new book The Healing Powers of Honey, Revised (Penguin Random House). The First Lady of Nutrition welcomes back Cal Orey, author of The Healing Powers of Honey: Revised and Updated, to talk about why this ancient, powerful nectar still belongs in a modern kitchen. The new edition brings fresh research, heart-healthy recipes, honey bee data, and home cures to Cal’s bestselling book.

Together, they cover honey’s long history — from Egyptian “nectar of the gods” to a plague-era remedy for coughs, sore throats, and flagging energy — and why raw honey is a different food from table sugar. Cal explains what sets Manuka and other varieties apart among more than 300 kinds of honey, why hospitals once reached for it for wounds and burns, and how the other gifts of the hive — propolis, royal jelly, and bee pollen — earned their stellar reputations.

Ann Louise and Cal also compare honey with sugar and maple syrup, talk about honey after illness — including Cal’s view that raw honey’s antioxidants can support the immune system at a time when extra sugar does the opposite — and take on the vanishing-honeybee question. In addition, Cal shares the near-death heart crisis that earned her the nickname “Miracle Girl.”

To learn more about Cal Orey and her Healing Powers series, explore The Healing Powers of Honey: Revised and Updated. http://penguinrandomhouse.com/.../the-healing-powers-of.../

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