Health : Seasonal products in autumn to be in shape from the start
On free summer days, vacations, picnics, and carefree attitudes can all get in the way of healthy eating and weight control. January may be the traditional time to start a weight loss program, but with kids returning to school and increasingly structured routines, fall is a great time to start a diet and fitness regimen. form. In this article, we provide you with seasonal fall product options to help you get fit right back to school!
Seasonal products in autumn to be in shape from the start
Fall can be an inspiration to be active and eat healthier. Now is the perfect time of year to spruce up the hiking trail, or bite into a crunchy, delicious apple. Just breathing in the fresh fall air makes you feel healthier.
In fact, in a survey of 1,500 mothers conducted by the program 3-A-Day of Dairy, participants said fall is a great time to start healthy eating and exercise programs. Moms said they can’t wait to get back to their usual routines (53%) and have more time to focus on themselves (41%) when their kids return to school. Summer days ranked second (behind winter vacation) as the time of year when they tended to gain the most weight. “Routines are great for helping people, especially moms, find the time to adjust to fitness, prepare healthier meals, and make sure they take care of their own personal health needs,” says Cynthia Sass, a spokesperson for the American Dietetic Association.
“The combination of more free time, regular routines, and good fall weather is an inspiration to eat better and be more active outside. “
Autumn offers us plenty of healthy seasonal products
Sass suggests looking for farmers markets to choose from the nutritious bounty of fall produce. “Eating seasonal produce tastes the best because of the peak flavors,” she says. “Find a new recipe, or use a food in a different way than before,” she further advises.
For example, pumpkin is great for much more than pie or veloyré. How about pumpkin soup, toasted pumpkin seeds, or even a pumpkin smoothie? “Combine pumpkin, skim milk and pumpkin pie spice in a blender for a nutritious breakfast or snack loaded with protein and lots of nutrients,” suggests Sass.
More suggestions: Incorporate apples into garden or chicken salads. Or make a cobbler by mixing the cut apples (leave the skin on for more fiber), a teaspoon of brown sugar, a pinch of lemon juice, and a pinch of cinnamon in the microwave for 5 minutes – it makes a delicious treat or oatmeal filling.
Plus, hearty soups are a great option for enjoying all kinds of nutritious and delicious fall vegetables.
“Soups are super filling, easy to make and freeze well,” says Ellie Krieger, host of Food Network’s Healthy Appetite show. “Make them with lots of vegetables and broth, instead of cream, to satisfy meals the whole family will enjoy.”
7 Ways to Jump-Start Weight Loss and Stay Fit in Fall
If you need help getting started, here are seven expert tips to help you jumpstart your weight loss this fall. In addition to eating products of the fall season (see our suggestions at the bottom), they will help you find your rhythm during this season.
Control your cravings
In the survey 3-A-Day, 52% of moms said cravings were their biggest challenge in losing weight. Eating every few hours will prevent hunger, keep your blood sugar stable and reduce cravings, says Sass.
“Moms are so busy they tend to go too long without eating, and then end up eating too fast, or the wrong kind of food,” she says. One tip is to plan ahead: Bring a bag full of unsalted nuts and dried fruits for when you feel hungry. Sass recommends chocolate – a few small pieces to satisfy your craving for something sweet. Let it slowly melt in your mouth so you can really savor the taste. Don’t avoid the foods you need; just eat them in small portions.
Lace up your sneakers
Half of the mothers surveyed wanted to lose weight, but 72% said they had 30 minutes or less to exercise each day. “Something is better than nothing… even if it’s 10 minutes in the morning and 10 minutes at night,” Sass says. “He doesn’t have to be formal; you just need to find ways to add more steps to your day. ” If you exercise with someone (like walking with a neighbor) it’s more fun, less of a chore, and more likely to become routine. Owning a dog is another great way to get more exercise because they need to be taken for walks regularly.
Don’t miss planning
Write down your blueprint for how you will adjust to fitness and eat healthier, and the factor you plan in for the new school year. “It’s not enough to say that you are going to exercise every day; you have to be more specific, like going to the gym on the way to work Monday, Wednesday and Friday, ”says Elisa Zied, author of So What Can I Eat?.
And don’t forget to include snacks in your planning: “If you think of them as random eating, they’re less likely to be healthy,” says Krieger. She suggests buying portable snacks like fruit, nuts, single-serving yogurts and low-fat cheese so they’re still convenient. Snacks high in fiber and lean protein will keep you full between meals.
Fill your kitchen cupboards with healthy options
Having nutritious foods readily available makes it easier for them to choose your diet. Always have cut fruits and vegetables on hand; Pair them with a low fat yogurt dip for an instant snack or side dish. “Make it a rule to have fruits or vegetables before you have a treat, like chocolate, and that way you’re less likely to overdo the treat,” suggests Zied. So that’s a simple option to eat seasonal produce in the fall!
Start each day with breakfast.
“Eating breakfast gets your engine started during those critical morning hours when you’re busy at school or at work,” 3 Zied says. “Skipping breakfast is an invitation to over-eat less nutritious foods later in the day.” Try to build on fiber, lean protein, and fruits or vegetables in your breakfast. If you’re not a breakfast person, you don’t have to have a lot: A low fat yogurt and a piece of fruit is enough to get your day started and control your appetite.
Strive to progress, don’t strive for perfection
If you follow healthy eating and fitness guidelines 80% of the time, the new habits will become a part of your life without overwhelming you. “A lot of people think in terms of black and white when they think about eating and fitness habits,” Zied says. “In fact, we should be comfortable living in gray, somewhere in between. Even get 20 minutes of exercise, cut portions into even a few bites, and switch from 2% milk to 1% milk – those little things can have a big impact on your health and your life. ”
Don’t forget about portion control
As you come back into a more structured routine, this is a great time to get more detail-oriented. “Just like sharpening your pencils to get ready for school, pulling out the measuring cups and seeing how much food you’ve put on your plate,” Krieger says. “Portions tend to be big, so keep portion sizes in check by measuring the amount every now and then.”
Which seasonal products to favor to be in good shape at the start of the school year?
Here are some ideas for seasonal products to focus on to get in shape from the start.
They contain procyanidin, a type of antioxidant found in apples. It has been shown to lower “bad” cholesterol. Bacteria in the colon also digest the bioactive compounds in apples and convert them into healthy components for our bodies to use. Apples may also have a beneficial impact on the helpful microbiota in our gut, a potential way to prevent cardiovascular disease.
Packaged with prebiotic fiber, artichokes can help promote the health and growth of your body’s probiotics, the good bacteria found in your gastrointestinal tract. Probiotics are linked to a host of health benefits, from helping lower your risk of chronic disease to even helping ward off a cold.
A single serving of acorn squash provides 2/3 of your daily vitamin C and the entire recommended amount of vitamin A in the form of beta-carotene, which can boost your immune system.
Betalain, the compound found in beets, is linked to a host of health benefits, including reduced risk of cognitive decline, improved immunity, and protection against cellular damage that can lead to chronic disease on the line.
Broccoli contains glucosinolates which help fight oxidative stress and have many other health benefits. This cruciferous vegetable also contains vitamin C, which has antioxidant properties.
Brussel sprouts are also a nutritional powerhouse thanks to these powerful glucosinolates, compounds linked to reducing cancer risk by protecting your cells from harmful DNA damage.
Squash is lower in calories and higher in fiber than other starchy vegetables, but you’ll still get that tasty, slightly sweet taste that satisfies.
Some studies have shown that eating carrots can reduce the risk of gastric cancer by 26%. Of course, their reputation for boosting your eyesight is rooted in the truth: Just one large carrot provides more than double your daily value of vitamin A, the nutrient that protects your eye health.
Fiber, antioxidants, and the transformative ability to become kimchi with just a little fermentation… all of which are good things you find in this type of product that is in season in the fall. In fact, sauerkraut (also made from cabbage) can help boost your body’s own probiotics and improve gi health, keeping you more regular.
Eating cauliflower is an easy way to squeeze extra vitamin C, potassium, and plant-based omega-3s into your meal. Using olive oil instead of cream also lowers saturated fat and adds immunity-boosting antioxidants, and trust us – you won’t miss it!
Whether you use celery root (also known as celery root) sliced in crunchy salads or mixed in hearty soups, one cup will provide 20% of your daily vitamin C, plus a dose of cognition-boosting vitamin B-6 for just 60 calories.
Cranberries are loaded with vitamin C and other antioxidants linked to reducing the risk of chronic disease and improving circulation. Of course, there are the traditional sauces, but the tangy flavor works equally well in side dishes and, yes, pies. (We can have fun sometimes!)
Fennel is packed with folate, a type of B vitamin that helps muscle and nerve function, as well as allowing you to reap the energizing benefits of all the foods you eat.
Antioxidants galore! Citrus fruits come into season in late fall, so stock up on these powerhouses when they’re super fresh. Grapefruits are packed with fiber, water, and immune boosting antioxidants that help lower your risk of chronic disease.
Kale is everywhere these days and for good reason. The crunchy leaves offer vitamin C, vitamin A and fiber. Besides hearty kale salads, try it in pesto, frittatas, and stir-fries.
Also known as German turnip, this is a nutrient-dense, seasonal wild cabbage product that’s super low in calories, making it an easy way to add more veggies to rice dishes.
Take a little detour from the usual onions and garlic and use these versatile stems when cooking chicken or eggs to enrich your menu with more vitamins A, C and B-6. A single rod contains 29% of your daily value of vitamin A, which is essential in maintaining the health of your heart, kidneys, lungs, and other organs.
Sweet Buttons, Plump Portobello, Savory Shiitake: The diversity of edible mushrooms lends itself to tons of different dishes, but all of these toadstools pack in potassium and selenium, an essential nutrient that aids in DNA synthesis and hormone metabolism.
Think of it as a slightly less starchy potato, helping you fill up on fiber, vitamins and minerals, plus loads of antioxidants. Toss them with carrots and roast them in the oven for parsnip fries, a fun way to play with fall foods!
A 1/4 cup serving contains up to 9 grams of protein, 4 grams of fiber, and a unique antioxidant profile that helps improve oxygen flow throughout your body, regulate blood pressure, improve heart health and reduce the risk of chronic disease.