I hope that wherever you are, you are enjoying the change of seasons. For some, that means “boots and sweater weather;” for others, it’s football and bonfires; for still others (like me), it means enjoying the bounty of the season and the opportunity to cook up some of my fondest Autumn foods. Check out a few of my favorite Fall recipes below!
October is probably THE BEST TIME of the year to take stock of where you are in your health, nutrition and fitness goals. Why now? Because we are heading into what I call, “the season of treating” -- it starts the week before Halloween and goes through the winter holidays -- or for some, through Valentine’s Day! It can be a slippery slope! Those three to four months can do more to derail your health and weight goals than any other time of the year (many people gain 5 to 10 pounds). But if you take time in October to learn more about your relationship with food and how YOU can control your cravings (instead of your cravings controlling you) you will be armed with successful strategies for making better choices throughout the upcoming months.
Make THIS the year you avoid the typical pitfalls. Enjoy feeling energized, slim, healthy and youthful throughout the holiday season – instead of heavy, exhausted, bloated, sick, or binge-ful! If you're looking to improve your health, lose weight, and look and feel your best, I'm here to help you!
Click here WWW.LILIASWELLNESS.COM to learn more about my approach or schedule a consultation!
Get Grounded and Relaxed with Root Vegetables - The Bounty of the Season!
It’s no wonder we think of golden yellow and warm orange when we think of Autumn – and not just because of the changing of the leaves. These are also the colors of some of the season’s healthiest vegetables – providing a great alternative to traditional (sauce-and-cheese) comfort foods! In fact, Fall is an ideal time to add root vegetables to your table.
Why are root vegetables so good for you especially this time of year?
As the weather turns cooler, our bodies need more warming foods. Root vegetables, which grow abundantly this time of year, have a warming effect on our bodies and help prepare us for winter. In addition, eating seasonally (and locally whenever possible!) helps us stay in harmony with nature. And because root vegetables grow underground, they absorb many of the earth’s nutrients, making them rich in minerals such as iron, as well as packed with antioxidants such as vitamin C, A and B. You’ll love them for the way they are energetically-grounding and help you feel more balanced.
Because these fall veggies have slow-released carbohydrates and contain natural fiber, they also help us feel full and satisfied longer. That, in turn, regulates our blood sugar, provides sustainable energy and cuts down on our sweet cravings – which could otherwise send us reaching for those holiday treats. This powerful combination makes root vegetables a natural pick if you’re looking to feel more grounded, energized, focused and more in control throughout the upcoming “treating” months.
Some of my favorite Fall choices are:
o Sweet potatoes
o Jerusalem artichokes / Sunchokes
o Celeriac / Celery Root”
And don’t forget the roots that add flavor, improve digestive health and boost longevity: onion and garlic!
How do you choose and store root vegetables? In the fall, root veggies tend to be sweeter and more tender. Choose vegetables that feel firm and heavy for their size, with smooth skin. Store them in a cool, dark and slightly humid room (if you can, such as a special container in your pantry). If you must store them in the fridge, place them in a paper bag and store in the crisper drawer.
Also for Autumn I love to bring home other yellow-orange vegetables this time of year: pumpkin, butternut squash and yellow and orange peppers, to name a few. Although they are not root vegetables, their color gives them many of the same phytochemical benefits of beta-carotene and bioflavonoids. They are known for:
o Boosting your immune system
o Improving your vision health
o Reducing the risk of cancer and heart attacks
So add these nutrient-rich, energizing, immune-boosting, cancer-fighting, root and colorful vegetables to YOUR Fall table!
This Month's Recipes - Fall Favorites!Spicy Sweet Potatoes
o 1 ½ pounds sweet potatoes or yams, peeled and cut into 1-inch pieces
o 1 small red onion, peeled and chopped
o 2 TBSP extra-virgin olive oil
o 1 to 1 ½ tsp chili pepper
o 4 gloves garlic, chopped fine
Heat oven to 400o. Place the prepared potatoes (or yams) and onions in a reusable plastic bag. Drizzle in the olive oil. Shake bag to coat vegetables well. Next, spread the vegetables into a glass baking dish in one layer; sprinkle evenly with the chili powder. Cover with foil and roast for 35 minutes. Remove the foil, carefully add the chopped garlic evenly, then cook for 10-15 minutes, stirring until the vegetables are tender and lightly browned. Serve warm.
Roasted Chicken and Roots with Apricot
o 2-3 boneless, skinless chicken breasts
o 2 carrots, peeled and cut into 1-inch pieces
o 2 beets, each cut into 1-inch pieces
o 1 butternut squash, peeled & seeded, cut into 1-inch pieces
o 2 ½ TBSP extra virgin olive oil
o ½ cup dried apricots
o 2 TBSP water
o Sea salt and pepper to taste (optional)
Heat oven to 450o. In a large glass bowl, stir cut vegetables with 2 TBSP of the olive oil. Pour prepared vegetables into a glass baking dish in a single layer; roast for 10 minutes (vegetables will not yet be all the way tender).
In a large pan on medium, heat the remaining olive oil (approx.. ½ TBSP); cook chicken on both sides, approximately 4 – 5 minutes each, until lightly brown. Remove from pan. Add the chicken to the vegetables in the glass baking dish; add the dried apricots and 2 TBSP water. Season lightly with salt and pepper if desired Cover with foil and roast chicken, vegetables