Must-have Foods for the Fall/Winter

Summertime is when everyone pretty much gravitates to eating salads, lots of fruit and staying hydrated. And, it's understandbly easy to figure out why; warmer days = lighter, water-rich fruits and vegetables.

But what do you do when it starts to get colder? Normally we feel more like eating warm, comforting foods but most times the foods we eat aren't as healthy as they could be and contain loads of calories. Also, with the holidays approaching, making healthier food choices becomes almost impossible because of the temptation to eat whatever passes your way at that holiday party or whatever is laid out on the table at family functions.

Ok, so what the heck can you eat? Since, attending and graduating Intergrative Nutrition, I've learned a great deal about foods for each season, that will keep me healthy and satisfied. Here's a list of a few foods that are must-have's in your kitchen, for the upcoming colder months:

Squash
My favorite! Especially butternut squash. I love to eat it in a soup or roasted and tossed over a salad or bowl of rice. Winter squash includes pumpkin, acorn, butternut and spaghetti squash (which I just learned about recently!) It's rich in beta carotene aka vitamin A (which is good for eyes and skin) and a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber and potassium. Winter squash are also a good source of vitamin B6 and niacin.

Sweet Potato
Mmm, mmm, mmmmm. Who doesn't love this tasty little spud! Also rich in vitamin A and C, it is beneficial for lowering blood pressure and good for stomach ulcers and inflamed conditions of the colon. Use sweet potatoes as a substitute for the traditional white mashed potatoes. Add a little cinnamon and nutmeg to spike up the sweet, savory flavor.

Kale
This is a tasty superfood to have in your refrigerator. Can be eaten raw in a salad or warmed by sauteeing it with olive oil and garlic. Kale is rich in vitamin A and C and has great amounts of calcium and potassium. Try something different: kale chips. Place kale leaves on a cooking sheet or aluminum baking pan, drizzle them with olive oil and add a sprinkling of sea salt. Bake until crisp around edges, which is only about 15 minutes.

Nuts
These are great for quick, on the go snacks. They are packed with vitamin E, omega-3 and monosaturated fats, which are all very good for you and your heart. Almonds, walnuts, pecans and brazil nuts are a few that are good to eat. They are great on salads and even pies (healthy versions, that is-smile).

So, when making your next shopping list, be sure to pick up these items and happy eating!!

Be well!

Foods You Eat Can Help Minimize Your Risk for Colds + the Flu

This is the season for nasty colds or worse, the flu. This time of year employers can experience many employees calling out sick, resulting in lost income, productivity and for employees lost wages. Engaging in healthier lifestyle choices now, can boost your immune system thereby minimizing your risk to catch a cold or the flu. So how can you go about doing that? Well, it's pretty simple and you probably already aware of what's good for you and what isn't. The key is to begin now, before you catch a cold or the flu. Begin to implement or revamp your diet so you can avoid getting sick.

Getting Your Nutrients From Natural Sources

Basically, eating healthy foods is a lot better than supplements. Getting your vitamins and nutrients from natural sources is always a better choice. Lots of people (not talking about you there, reading this article-smile) feel that if they load up on 1000mg+ Vitamin C tablets or Echinachea capsules, that they will ward off those nasty health ailments. Now I'm not hear to say that it works or doesn't work (because many people will swear by it and everyone's body is different) but I am hear to say that a better source for Vitamin C and any other vitamins/nutrients is from food itself.

What To Include More of Into Your Diet

Fruits and vegetables. LOTS of fruits and vegetables. Include or increase your intake of:

Citrus fruits. They are usually cheaper during the winter months so stock up on oranges, grapefruits, apples (an apple a day keeps the doctor away! It's true! smile), lemons, limes (you can put the juice from these fruits in your water or on a salad or fish).

Whole grains. Oatmeal or cereal with a piece of fruit should do it for the morning breakfast.

Vegetables. Like kale which is a "super food", tomatoes, broccoli and the list goes on.

Legumes and Beans. Get that protein in! Legumes provide amino acids that help to build the components of your immune system.

Lean meats, low-fat dairy and eggs. And I mean LEAN-smile! Remember that GRILLED, BROILED and STEAMED are your best friends with regards to meats! Lean meats contain iron and zinc which if your body is deficient in these minerals, it can weaken your immune system. For dairy choose low fat options; if your lactose intolerant, there is Lactaid Milk or other alternatives like almond or soy milks. They also calcium rich.

Juices. Easy way to incorporate fruits and vegetables into your diet; just be sure that the juice is 100% juice.

The things to avoid (hich is a no-brainer) is sugar, foods containing saturated or trans fats, processed foods and alcohol. I know, I know...the holidays are coming up and you want to have a good time and enjoy the food. But how are you going to do that when you are lying in bed sick as a dog?

Take care of yourself, starting now.

P.S. Here's a list of foods containing the highest amounts of Vitamin C (in the order of highest to least highest):

Red and green chili peppers - great to include in soups.
Guavas
Bell peppers
Fresh herbs like thyme and parsley - they contain the most out of any herb.
Dark leafy greens - kale, mustard greens
Broccoli, cauliflower, brussel sprouts
Kiwi
Papayas
Oranges and clementines (tangerines)
Strawberries