Staying Healthy: Tips for clean eating and living in the fall – MyCentralJersey.com
At the 40th annual Pancake Day by the Rotary Club of Flemington, Hunterdon Medical Center sent a DaVinci surgical robot to demonstrate how well it does surgery. iPad video by Pam MacKenzie, 11/1/2014. Flemington.
The leaves paint a colorful landscape, school is in full swing and fall sports are in action. Keep discovering healthy habits while you rotate your menu with the change in seasons. Vary the fruits and vegetables in your day and aim for at least five servings of produce daily.
Plant-based foods are packed with nutrients to help fuel your body. Find meal preparation and recipes to keep produce exciting, and try sharing with your family and friends, as the holidays are right around the corner.
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READ: Staying Healthy: Dietary guidelines
- Eat fresh or baked apples or try applesauce. Not just used in pie, you can also enjoy apples on their own or add sliced apples to a salad. You can spread nut butter or sprinkle with cinnamon or pumpkin pie spice for added flavor.
- Chopped cauliflower can be consumed dipped in hummus or guacamole or added in salads. It can be roasted or mashed. It can be incorporated in soups and sauces.
- Roast beets to add to a salad with goat cheese and walnuts or enjoy with sweet potatoes. Cooked beets can be pureed as a spread or combined with chickpeas for a homemade hummus.
- Pears can be consumed as a ready to go snack. Try roasting thinly sliced pears for crunchy chips. Add sliced pears to a salad or pair with cheese.
- Enjoy pumpkin puree in soups, chili, pasta sauce, yogurt, oatmeal or smoothies. Add pumpkin seeds in your dishes for a crunch or eat as a delicious snack.
- Squash has many varieties, so it can be added to meals and side dishes. You can stuff squash with quinoa, beans and mixed vegetables.
- Bake sweet potatoes with a sprinkle of cinnamon and nutmeg. Add to a soup with carrots and ginger or include in a vegetable filled chili.
Fall weather fun
- Limit technology and screen time. Try to go outside and connect with nature.
- Increase physical activity with recreational sports or involve the entire family in an activity.
- Stop by a local farm that offers pick your own seasonal produce or grab freshly picked produce from their markets.
- Wander around a corn maze.
- Participate in a 5K walk or run to support your community.
- Appreciate the fall foliage on a nature hike.
- Before decorating your pumpkin, use as a weight during your at home exercise routine. Once time for a jack-o’-lantern, scoop out the pumpkin guts when carving, rinse then roast the seeds to enhance your meals.
Seasonal produce allows your menu to rotate while also eating local. Take a walk to admire the fall colors and breathe in the crisp, cool air. Have fun!
Renee Pieroth is a registered and licensed dietitian. She has a master’s degree in clinical nutrition. Pieroth is a board-certified specialist in oncology nutrition and is also a certified group fitness instructor. She works at a cancer center and as a consultant. She writes a blog titled Renee’s Healthy Weighs to promote healthy choices and overall wellness.
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