Best fall recipes if you want to keep the weight off all year round
As we wind down to the last months, weeks, and days of the summer it is time to prepare for the fall weather and change in diet. The fall is a time full of holidays, school, weather changes and lots of food. On average, Americans gain approximately one to two pounds during the holiday season. Temperatures drop; people become more sedentary and engorge themselves with holiday feasts. It is important to stay health conscious during this time. SO having a few healthy fall recipes and tips will help keep you healthy for life.
Obesity is a rising epidemic in this country with special attention starting to be placed on fitness and nutrition. Being obese is not about how much you weigh but rather how much fat is on your body. According to the CDC overweight and obesity ranges are determined by using weight and height to calculate a number called the “body mass index” (BMI).
BMI higher than 25 is considered overweight and over 30 is considered obese. One-third of adults ages 20 and older are considered obese. Too much body fat has proven to have negative effects on your health. Including high blood pressure, high cholesterol, heart disease, and even stroke.
To control your weight during the fall season you must be aware of the 3 pillars of fitness; cardio, strength training, and diet. If you are lacking in any of these categories you will not see your best results. Staying active at least 2-3 days a week for at least 20-30 on a consistent basis is part of the foundation of your health. Another part of that foundation includes your nutrition.
Your diet consists of 3-6 meals a day eating on 2-4 hr intervals. This balances the meals throughout the day giving you energy, increasing your metabolism, and supplying your body with essential nutrients to remain healthy. You also want to include 4 categories of food on your plate which include fruit, vegetables, grains, protein, and dairy.
By balancing out the foods on your plate you also gain more of the essential nutrients your body needs. This also helps to prevent overeating, which can lead to weight gain. Always eat everything in moderation and nothing in excess.
Another important component is recognizing behavior that has negative effects on your health. Recognizing triggers for eating and learning to identify obstacles that hold you back from making healthy lifestyle changes.
Some triggers may be watching TV or attending a family event may be all that it takes to indulge. Recognizing these overeating triggers and replacing them makes making healthy lifestyle changes much easier.
Fall brings on a new harvest of foods for your diet. There are tons of produce and foods harvested in the fall. Some examples of fall produce include squash, kale, beets, pears, sweet potatoes, pumpkins, cranberries, apples, carrot, salmon, mushrooms, cabbage, broccoli, grapefruit, kiwi, dates, turnips, tangerines, brussel sprouts.
Here are a few fall recipes that balance your diet give you a food from each category and are very scrumptious
Salmon & Kale Salad
Salmon Fillets, 3 tablespoons fresh lemon juice, 3 tablespoons olive oil, Kosher salt, 1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups), 1/4 cup dates cranberries/craisins, 1/4 cup grated carrots, 3 tablespoons toasted slivered almonds, Freshly ground black pepper
Place all ingredients into a large bowl and mix to satisfaction.
Roast chicken w/ roast apples and pears
4 chicken breasts, bone-in, skin trimmed or removed · 2 cups apple cider · 1/2 cup flour · 1 tablespoon ground ginger · 2 teaspoons ground cinnamon · 3 tablespoons brown sugar · 1 apple, cored and cut into thin wedges · 1 pear, cored and cut into thin wedges · Salt and freshly ground pepper to taste
1. Put the chicken into a shallow dish.
2. Pour the cider over the chicken, and marinate overnight in the refrigerator, turning the pieces occasionally.
3. Preheat oven to 350 degrees.
4. Remove the chicken from the cider; reserve the cider.
5. Mix the flour, ginger, cinnamon, plus salt and pepper to taste, in a pie pan or other shallow pan.
6. Dredge the chicken through the flour mixture, and place the chicken skin-side up in a shallow baking pan. Bake for 20 minutes. Meanwhile, combine the reserved cider, brown sugar and apple and pear slices.
7. Pour the marinade mixture over the chicken; bake 25 minutes more, basting occasionally with the pan juices. Chicken juices should run clear. Serve immediately
Sweet mashed potatoes
6 sweet potatoes (about 4 pounds), peeled and cut into eighths, 3 tablespoons honey, 1/2 cup orange juice , 1/2 cup sour cream , 1/4 teaspoon kosher salt, 1/4 teaspoon ground nutmeg
1. Place the sweet potatoes in a large pot and add enough water to cover.
2. Bring to a boil and cook until tender, 15 to 20 minutes. Drain the potatoes and return to the pot.
3. Add the remaining ingredients and mash with a potato masher or fork.
4. Season to taste with more salt if necessary
1 teaspoon olive oil , 1 cup chopped onion, 4 cups fat-free, less-sodium chicken broth, 2 cups water, 1/2 teaspoon salt, 1/4 teaspoon freshly ground black pepper, 3 medium beets, peeled and halved, 1 medium potato, peeled and halved crosswise, 1 bay leaf, 1 teaspoon lemon juice, 8 teaspoons reduced-fat sour cream
1. Heat the oil in a Dutch oven over medium-high heat. Add onion; sauté 3 minutes or until tender. Add broth and next 6 ingredients (through bay leaf). Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes or until beets and potato are tender. Discard bay leaf.
2. Place one-third broth mixture in blender or food processor; process until smooth. Place puréed mixture in a large bowl. Repeat procedure twice with remaining broth mixture. Return pureed mixture to pan. Warm soup over low heat for 5 minutes or until thoroughly heated. Remove from heat, and stir in lemon juice. 3. Combine 1/2 cup soup and the sour cream, stirring with a whisk. Divide soup evenly among each of 8 bowls. Top each serving with 1 tablespoon sour cream mixture; swirl sour cream mixture using the tip of a knife.
1/2 cup Unsweetened Pumpkin Puree, 1/2 of a container of Dannon Light & Fit Vanilla Greek Yogurt, 1/3 cup of Silk Pure Unsweetened Almond Milk, 1 splash of Maple Syrup , One dash of Pumpkin Pie Spice, 1/4 cup of ice
Put all ingredients into food processor or blender and mix until liquified.
USDA’s MyPlate to give anyone looking for healthier options access to recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
Also check out a full balanced diet plan by one of Watchfit experts.