Jenn's Blog

Autumn Living
Autumn is a wonderful time of year with the colorful foliage, air rich with fall aromas, and harvest flavors to savor. Just like our fashion selections change with the seasons, so does our diet and exercise routines. As the temperature becomes cool and crisp, it is important to nourish and warm our body from the inside to balance things out. The cooler and less humid air quality allows for comfortable outdoors activities. Autumn is the time of year to strengthen the immune system, balance hormones, boost energy and feel well all around.            
Healthy Fall Foods

Apples

There is much variety of apples to choose from in the autumn months; red, green and yellow varieties have distinctive tastes and textures. Apples being versatile can be eaten raw, cut up in salads or incorporated into bake goods. Apples contain “Pectin” (soluble fiber) and linked to reducing cholesterol levels. Also noted for antioxidants such as; “Quercetin”, a protective agent against heart disease and cancer. Eat the apple skin for the valuable fiber and other essential nutrients.
Pears
Pears are a non-acidic fruit and therefore a good choice for those who have sensitive stomachs. Pears can be eaten raw, sliced in salads, cooked or juiced! The Vitamin C source from pears helps to fight the flu. Pears having natural sugar are a great way to boost energy at breakfast or for an afternoon pick- me- up snack. The skin is an excellent source of fiber and potassium. Pears ripen best at room temperature in bag on the counter.
Pumpkin
The sweet flavors of pumpkin are wonderful in a variety of autumnal dishes. Pumpkins are a type of winter squash whose summer cousins include zucchini. As with all orange fleshed fruits and veggies, pumpkin contains a high level of the powerful antioxidant “Beta-carotene”. When beta-carotene is converted into Vitamin A it is involved in preventing degenerative diseases and infections. Vitamin A is necessary for night vision. Pumpkin is wonderful in soups, pies or as a side dish.
Spinach and Silver beet

Both vegetables are very nutritious and low in calories. These vegetables are rich in; Fiber, Vitamins-A, k, C, and Folate. They have a significant phytochemical and antioxidant value. Spinach and Silver beet contain the minerals; Iron, Calcium and Potassium. Delicious in soups, salads, and even can be made into a green pesto.

Peas
Peas are legumes. The pea seeds grow in pods and are good sources of Protein, Iron, Zinc and Vitamin C. Toss peas in salads for additional color and nutrients. Cook quickly to retain texture to add to in pasta dishes, stir fries, risottos and/or fritters. Sugar snap peas are crisp and crunchy. Snow peas and sugar snap peas have edible pods.
Mushrooms
Mushrooms are fungi. Popular varieties include; Oyster, Swiss brown and Shiitake and are best eaten during autumn months. Low in sodium, a good source of Thiamin, Vitamin B6, Iron, Magnesium, Zinc, Riboflavin, Niacin, Folate, and contains Fiber. Incorporate into recipes for main or side dishes.
Beetroot
Beets burst with color! They are low in calories and have a unique sweet earthly favor making them a favorite of the foodie world. A source of Folate, Manganese, Potassium, and packed with dietary Fiber. The distinctive color comes from the powerful antioxidant “Betacyanins” which may help in lowering heart disease. Traditionally used in a medicinal capacity to detoxify the liver.
Cranberries
Cranberries contain Vitamin C and Fiber making this fruit a healthy heart fruit by lowering cholesterol and blood pressure. Notably high in “Anthocyanins” (gives fruit their signature color), helps reduce oxidative stress and prevents Alzheimer’s disease, and Diabetes. Cook them and add to oatmeal, pancakes, rice, quinoa, and desserts. Puree them for traditional cranberry sauce.
Winter Squash
Varieties include; spaghetti squash, acorn squash and butternut squash. Squash is harvested in the fall. Loaded with beta-carotene, a precursor for Vitamin A, promotes immunity. Helps maintain; eye, lung, heart and kidney health. Roast, grill, steam, mash or make into a hearty soup.
Brussel sprouts
Brussel sprouts are full of fiber and antioxidants. Boil, steam, roast or get creative and add as an unexpected pizza topping!
Sweet Potatoes
Sweet potatoes are loaded with Vitamins A and C, both important for immune health. Use a mixture of white, red and orange sweet potatoes tossing them with olive oil and garlic to roast. Sweet potatoes fries are a popular favorite. Try slicing into fries, spray with Pam spray, sprinkle with cinnamon and a touch of salt –bake uncover till done! Always good baked or stuffed and best eaten in the fall.
Leeks
Leeks are high in flavonoids, specifically “kaempferol” which offers protection again heart disease due to the anti-inflammatory properties. Leeks are good source of the antioxidants; “Lutein and Zeaxanthin” both helps with immunity and preventing eye disease. This vegetable is low in calories, high in fiber, flavorful but milder than onions. Can be used in soups, stuffing, or sautéed and added to fries. Leeks are abundant in the fall. Carefully clean the vegetable as there may be trapped dirt on the inside areas.
Parsnips
Parsnips are a root vegetable similar to carrots. The vegetable becomes sweeter with exposure to cold weather. This vegetable is in high in Vitamin K, which helps in blood clotting and bone health. Notably high in Vitamin C and Folate. Folate helps in DNA production, cell division and important in pregnancy. Inadequate intake of Folate during first trimester of pregnancy has been associated with neural tube defects. Add raw to salads, cook in soup, stews, stir fry or roast with olive oil.
Broccoli and Cauliflower
Broccoli contains “Sulforaphane”, a compound that may protect against cancer. High in fiber, Vitamins K and C. Broccoli and cauliflower are both abundant in the fall. Steam, roast or add to stir fries. Cauliflower recently been used to make gluten free pizza and pastas.
Blueberries
Known as a summer fruit but there are varieties available in the autumn. High in fiber (helps relieve constipation), low in calories and sugar (can help keep weight down). The anti –oxidants contents, “Anthocyanins” may help lower risk of certain diseases (cancers, heart disease and diabetes). The Vitamin C properties also help with immunity (infection control). As the autumn temperature cools blueberries can be made into amazing sauces to lighten up rich turkey and meat dishes.
Fennel
Fresh or cooked the sweet aniseed flavor of this vegetable is wonderful to add to any dish. It is high in Fiber, Vitamin C, Folate, and Potassium. In India, fennel seeds are often chewed at the end of a meal to aid in digestion and ward off bad breath.
Eggplant
Eggplant can varies in color from deep purple-black to pale green and white. There are large bulbous sized, finger-slim Japanese types and pea sized South-East Asian varieties- all very versatile for use in recipes. High in the nutrients: Soluble Fiber (reduces cholesterol), Vitamin B6 (healthy blood), Manganese (healthy bones), Folate (health heart), Potassium (blood pressure regulation) and rich in Antioxidants (anti cancer agent).
Kiwifruit
Bursting with Vitamin C and Vitamin E (immunity boosters), and Fiber (reduces cholesterol). Kiwi is considered a “Low Glycemic Index” fruit meaning; this fruit is low in sugar. The “Glycemic Index” is a tool that measures how different foods effect blood glucose levels over time. The lower the GI value, less sugar it contains, and a good reference for diabetics. Peel and eat raw or incorporate into dessert recipes for added color and sweetness.
Limes
Green fleshed citrus fruit high in Vitamin C and Pectin Fiber. Limes are used for refined sugar-free desserts adding a zingy- tangy taste to products. Lime adds a wonderful zestful taste to fish, a good choice to incorporate in fish recipes, and adds a colorful decorative touch for dish presentation.
Grapes
There are hundreds of varieties of grapes for eating and making wine. Grapes are good sources of; Fiber, Vitamin C, and Potassium. Grapes are high in natural sugar making this fruit an energy booster. Serve in salads, desserts, and/or horderves with cheese and crackers. Freeze grapes in airtight bags for an afterschool snack. Add to recipes with sweet potatoes, chicken, pork and fish.
Green beans
French beans or string beans consist of edible green pods and soft tender beans. Trim the tips of the stems before cooking, steaming or eating raw. Plunging string beans in ice water after cooking will preserve the green color by stopping the cooking process. This vegetable is low in calories, and high in the following nutrients: Fiber (reduces cholesterol), Vitamin K (healthy blood clotting and strong bones), Bête-carotene (anti-oxidant), Vitamin C (immunity and muscle health), Potassium (heart health) and Folate (blood health and DNA).
AUTUMN EXERCISES
Regular exercise significantly reduces the risk of; heart disease, cancer, hypertension, stroke, diabetes, and obesity. It is great way to relieve stress while building up the body and making it conditioned and fit.
Aerobic exercise
Aerobic exercise keeps the cardio- vascular system strong, plaque-free and healthy. The cool crisp autumn air allows for outdoor exercise such as; jogging, walking, hiking and biking – all ideal for fall outdoor sport. For the younger generation, soccer and /or touch- football are fun and healthy activities. Outdoor tennis and volley ball can still be played and a great way of keeping the body fit and healthy.
Anaerobic exercise
Anaerobic exercise builds and maintains muscles and develops definition. Lifting weights is a great way to burn calories by breaking down glucose for energy without oxygen. Use your own body weight, free weights, barbells, bands for résistance, or perhaps calisthenics! Due to COVID many people have signed up for outside group classes or work one on one with a trainer. Weather permitting, fall time can provide an outside cool climate workout environment.
Stretching exercises
Stretching exercise helps maintain flexibility, relieve muscle tension and may reduce pain. Incorporate stretching into your daily routine to keep nutrient and oxygen rich blood to muscles. Stretching classes can be done outside adding to a beautifying experience that encourages relaxation and mind fullness.
Balance exercises
Balance exercises maintain coordination, equilibrium and prevent falls. As part of the natural aging process, our balance becomes more challenged with time. In addition to our balance being challenged by aging, we also tend to no longer practice the balancing activities we did in childhood that kept us well balanced. Who has time to stand on their head! But there are other balancing exercises that help build neurological connections such as standing on one foot while trying to touch the floor. Engaging in a variety of exercises keeps the body strong, fit, healthy and truly young at heart!

Engaging in a variety of exercises keeps the body strong, fit, healthy and truly young at heart!

 * Recommendation:  “daily exercise”.  Note “physical conditioning” is the development of fitness through the adaptation of the body, and its various systems, to an exercise program. This is a biological process that takes time and consistency. If you are not used to regular exercise, start slow, 15 minutes daily and increase gradually with time.  What kind of exercise do you like?