September’s cooler air is the first message that fall is coming. Fall’s harvest provides an abundance of seasonal fruit and vegetables, which give color and taste to the new season. If you got used to eating frozen summery treats, now it’s that time of the year when warm, fragrant dishes are going to dominate your daily food menu: the aromas of vegetable soups, meat stews, and (of course) apple pies are going to waft up everywhere throughout this fall.
It’s that time busy time of the year when schools are back in session, and new activities and busy schedules are putting an end to the relaxation of summer time. It’s very important not to neglect your health, diet and especially your fitness journey even though you are getting really busy again (and don’t have to worry about putting on a bathing suit!)
Seasonable fruit and vegetables dishes
Eating seasonal is not only a trend, it is a savvy way to save money at the grocery store. Fruit and vegetables out of season are pricey in comparison with the seasonal products, and seasonal produce, in general, is fresher and contains more beneficial nutrients.
As you know, you need to eat at least 5 portions of fruit and vegetables a day for a healthy diet, preferably consumed raw. You can also get your servings in frozen, canned (no added sugar), juiced or dried form. Keep in mind that variety is the key. Eat different types of fruits and veggies when you can; there is so much fresh fruit and veggies to enjoy in the first mellow days of the fall.
Apples, peaches, grapes, figs, cranberries, blackberries, blueberries, pears and plums are in full swing! An apple a day keeps the doctor away, but don’t forget about these other fruits that get you the vitamin C and other antioxidants that you need. They are perfect for lunch boxes or on the go snacks!
- Figs: this pear shape, succulent fruit has a chewy texture and a lovely sweet taste. What makes this fruit so beneficial to your diet is the fact that has a high fiber content
(if an apple with skin contains 3 to 5 g fibers, a fresh fig has 2 to 4 g fiber, but it is much smaller and has fewer calories. Due to its high fiber content, this treat helps to reduce weight because it is very filling as well as a delicious. Eat them both fresh and dried: pair them with low-fat string cheese or add them to salads to personalize the dish.
- Cranberries: these powerful little berries have an array of benefits to your health: best known for their protection against urinary tract infections, they are the great guardians of your immune system – they lower the frequency of cold and flu symptoms that occur early in fall. Since cranberry is loaded with antioxidant nutrients, you should add 8 ounces of unsweetened organic cranberry juice to your daily water intake or add them to your smoothies. Add them whole to your salads and low-fat muffins.
- Pumpkin and its seeds: pumpkin works extremely well in mild soups or in spicy cakes along with cinnamon or cardamon for a metabolic boost. Pumpkin seeds, also known as pepitas can put you in a better mood. Many women suffer from post-summer blues because they don’t get outside a lot anymore and the reduced light and sun exposure can lead to a depressed mood. Pumpkin seeds can increase your serotonin levels and make you feel a little better. Sprinkle pepitas on yogurt, salads or add them to your nutty trail mix.
For more filling meals, prepare warm dishes with cabbage, leeks, mushrooms, sweet corn, new potatoes, cauliflower, pumpkins or beets.
Early fall detox
An early fall detox cleanse will help you defend against seasonal colds, keep your immune system healthy, and load you up with great nutrients such as antioxidants, beta carotene, vitamin D and C, which are a must for the coming cold months.
- For a fall detox morning routine, put some fresh lemon juice in warm water to bring minerals into your body and to remove toxins from the tissues. When you get up, make cleansing fruit juices with apples, grapes, pears, peaches and don’t forget to put some warming spices in them, such as cinnamon, nutmeg and cloves – they actually support intestinal and respiratory health ( during the cold season ailments like asthma, eczema, rashes or dry skin are linked to intestinal and lung health).
- For fall detox lunch and dinner, enjoy lightly cooked whole grains, seasonal soups and vegetables juice like beets, known to be an amazing liver cleanser. For women beets are very important: they help in the prevention of varicose veins and supply iron to the body.
Reassess your workout routine
In spring and summer, you’ve worked out a lot for an ideal bikini body, now it’s time to keep your fitness goals high and exercise for a perfect skinny jeans body. It’s the perfect time to set up a strict fitness schedule for yourself. Try new classes at the gym and make it fun and creative. If you need somebody to keep you on your fitness track, find a workout buddy who shares your goals and fit lifestyle attitude! Don’t get lazy just because it’s a little colder outside – go outside and enjoy the crisp air – walking, jogging, biking are all better in early fall!