Today please enjoy a guest blog post by a former intern, Maggie.
Be extraordinary,
RDKate
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Love the flavors of fall foods but
don’t want to derail the fitness and nutrition regimens you’ve worked so hard
to maintain all summer? Autumn brings with it a new line-up of all star fruits
and vegetables that are sure to keep you fueled up while looking and feeling
great. This may actually be the perfect
time to reintroduce fruits and vegetables that you may have forgotten about
during the summer back to your kitchen! Use autumn as an inspiration for
healthy snacks and your diet will be as nutritious as the leaves are colorful!
1.
Apples. Cider mills and apple orchards that open
for the season are great places to find these seasonal superstars. Whether you
like a spectacularly sweet Honey Crisp apple or prefer the crunchy crisp
texture of an Empire, they are all great sources of vitamin A, which is
essential for vision health. Leave the peal on for extra fiber! Pair apple
slices with peanut butter or spread apple butter on Tricuits.
2.
Pumpkin. Of course fall would not be complete
without picking out the perfect pumpkin to decorate your table with or in my
case opting for any food “pumpkin flavored” (pumpkin spice latte anyone?), what
you may not know is that pumpkin is incredibly rich in antioxidants and
vitamins. It is packed with vitamin E and beta-carotene, a precursor to vitamin
A in the body. Be sure not to forget about the seeds either, ¼ cup contains
nearly 50% of the daily value recommended for magnesium, known to maintain
normal muscle and nerve function. Try sprinkling pumpkin seeds into yogurt as a
post-work out snack. My personal
favorite pumpkin combination is adding 2 Tbsp of pumpkin puree to cooked
oatmeal topped with dried cranberries and sprinkled with cinnamon for a
breakfast that tastes absolutely fall-tastic!
3.
Winter Squash. October also begins the winter
squash season, unlike its summer counterpart; the winter variety has a slightly
sweeter flavor and is a great complement to cinnamon and ginger. Similar to
other richly colored vegetables, squash is an excellent source of carotenes. It
seems as the richer the color, the higher the concentration. It offers vitamins
B1, B6 and C, along with fiber and potassium. You can’t go wrong by grilling it
and including it on sandwiches or baking it along with other vegetables as a
side dish. Those following a gluten-free
diet can also enjoy spaghetti squash in place of pasta.
4.
Sweet Potato. Do common potatoes have you less
than enthused about creating a dinner side dish? Give these beta-carotene
powerhouses a try. Not only will you be
getting 30% of your daily value of fiber in a single serving, but your
metabolism will also get a boost from the manganese found in this vegetable.
Sweet potatoes contain important antioxidant and anti-inflammatory properties
and have shown to lower the potential health risk posed by oxygen radicals when
passing through the digestive tract. Homemade sweet potato fries are a sure way
to get any kid to eat their vegetables and a great source of carbohydrate for
athletes looking to add variety to their meals during training.
5.
Pomegranates.
Who knew this slightly sour fruit is at its peak from August to
December? A great source of vitamin C, folate and potassium, pomegranates can
be enjoyed in a surprising number of delicious ways. Try adding the seeds to a
salad for a sweet crunch or guzzle a glass of pomegranate juice. You will be
upping your antioxidant content because of the high amount of polyphenols they
contain, that protect against cardiovascular disease, cancer and osteoporosis.
If you start by cutting off the blossom of the pomegranate and submerge it in
cold water you can easily rub the seeds off of the skin to avoid a mess.
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