Super Foods to Eat Now!

It’s fall, which means there is so much delicious produce now in season and tasting better than ever. Take advantage of your local farmers markets to snag these super foods for nutritious meals all season long.


Pumpkins are a no brainer for in season foods this month. You may think of them more as a blank canvas to paint and carve but did you know that pumpkins are loaded with the antioxidant beta-carotene? A diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Pumpkin is low in calories and great for cooking and baking. Another great way to enjoy pumpkin is after carving it out take all the seeds and bake them in the oven with some seasoning for a nutritious snack.


There is something about biting into a crunchy fall apple. There is a reason they say “an apple a day keeps the doctor away”, they offer a large amount of fiber, which will help you feel full longer. Along with fiber apples also contain vitamin c, and at only 80 calories for each medium sized apple they make a great portable and easy snack. If an apple seems too boring try dipping slices in Greek yogurt with a dash of cinnamon or dicing one up to top your morning bowl of oatmeal.

Sweet Potatoes

Much like pumpkins, sweet potatoes contain an enormous amount of beta-carotene. A 1-cup serving of sweet potatoes contains 65% of the minimum necessary daily amount of Vitamin C. Did you know, sweet potatoes are great for your skin too? The vitamin A and beta-carotene content helps fight skin aging. Feeling sore from your workout? Sweet potatoes can actually help fight muscle fatigue due to their potassium content. Try baking a sweet potatoes and then drizzling honey and cinnamon for a tasty side dish to your dinners. If you’re a french fry fanatic, instead of regular potatoes, choose sweet potatoes and bake them instead of frying to slash calories.


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Top 4 Reasons You Should Workout All Year



As sad as it is, summer has come to an end and we are falling right into autumn. Most of you spend all winter and spring cranking away for that fabulous swimsuit body and now consider this time of year your break and “eating season”. Even though you’ll be bundled up and covered most of the season it’s still important to take care of that body. So here I have compiled the top reasons why exercising in the fall and winter are just as important as the spring and summer.

#1: Health

Keeping up good health isn’t seasonal. But, regular fitness and exercise can actually help ward off seasonal illnesses by boosting your immune system. Doctors have found that exercise can boost your immune system by providing a boost to the cells in your body that are assigned to attack bacteria. You don’t have to become a fitness guru to wreak the benefits. A daily walk can also get your immune system pumping.

#2: Holidays

Endless bags of candy, desserts, giant meals and alcohol. The holidays can take a toll on us all and have you starting the New Year with a few extra pounds around the middle. Stick to your regular fitness schedule and don’t over do it at every holiday get together. A good way to prevent overeating is to choose small servings and pick one dessert that you know you’ll enjoy. When it comes to Halloween candy…never stockpile the candy! The more you have just hanging around the harder it will be to keep temptations at bay. And whatever you do, don’t skip meals to save calories for dinner. Eat your regular daily meals and you won’t be famished and wind up eating far more.

#3: Get a jump start on your summer goals

The sooner you start the better you’ll look and feel. Instead of starting in the spring at full speed, try slowly pumping up your workouts for your summer bod. This way you won’t be overwhelmed and can gradually work up to a more intense working where you won’t be starting from scratch. And plus, you’ll look great all year round!

#4: Fend Off the Winter Blues

Get that blood flowing during those cold days too. Exercise can help reduce daily stress, which will ultimately boost your mood. The effects of a good workout can last for hours after you leave the gym. Physical activity releases feel-good brain chemicals, such as, endorphins, that can leave you with a feeling of overall happiness. Always be sure you are dressed in appropriate cold weather clothes during the extra cold days.


Health | Fitness | Holidays | Workout