5 Fruits and Vegetables to Eat More of this Fall!
August 31, 2022
Written By: Mairead, Registered DietitianWe often think of summer as the peak time for fresh produce, but fall has many options for us as well! Buying produce in season means it may be cheaper, and it's likely to be fresher. You can also usually buy more local options! Check out these fruits and vegetables, and try including them in your meals while they're in season this fall!
1. Pears: We often overlook pears in favour of apples but mixing up your fruit options can help you avoid getting bored with healthy eating. Like most fruit, pears are high in vitamin C, which helps support our immune systems. They also have lots of fibre, which can help maintain a healthy heart, and regular digestion. Pears are great whole as a quick and portable snack, or try chopping them to add to a fall salad. For a fun lunch, make a grilled cheese sandwich using old cheddar and sliced pears!
2. Beets: These vibrant root vegetables may turn your whole kitchen purple if you're not careful, but they also pack a nutrition punch from both their leaves and roots. Beet greens can be used in salads or sauteed as a side dish. Beet roots are great roasted with some olive oil, salt and peppe, or finely shredded and added to a salad. Beets are a great source of potassium - an electrolyte that helps regulate the amount of fluid in our cells, and helps maintain normal blood pressure.
3. Brussels Sprouts: These little green guys get a bad rap because we've had them served up steamed and mushy before. They're high in fibre, vitamin C, and vitamin B6 - a nutrient that helps keep our nervous system and immune system functioning properly. Try shredding these up for a fun fall salad with some dried cranberries and a poppyseed dressing, or roast them in the oven with a bit of bacon!
4. Cranberries: These may be harder to find fresh locally, but they're usually available at your local grocery store from before Thanksgiving until after Christmas. They're high in antioxidants, and fresh cranberries can brighten up fall baking. If you're choosing dried cranberries, try to find ones that are lower in added sugar, and add a handful to your salads or trail mix!
5. Squash: There's such a variety of squash, and they all have different flavours and textures. Squash are high in vitamin A, which can help support eye health. Cube and roast squash with oil, salt and pepper for an easy side dish all season, or puree it with other root vegetables and onion into a creamy seasonal soup.
What seasonal produce are you going to include in your meals this season? Post your photos to social media and tag Degree Fitness Seaforth to show us!
For more evidence-based nutrition advice tailored just for you, email mairead@degreefitnessseaforth.com to learn more about our Nutrition Programs. Click here to book your FREE Bite-Sized Nutrition Chat to see if this could be the right fit for you!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!