November Eats

Holiday season has arrived! And although some may think that means cookies, holiday parties, hot chocolate and staying indoors, it also means there are some great fall superfoods you can add to your diet. Healthy eating during these holiday months can be tough, but also very worth it. So while you are trying to avoid the leftover Halloween candy calling your name from the pantry or the approaching Thanksgiving holiday, try some of these healthy and satisfying options.

1. SWEET POTATO: Rich in vitamin A and the antioxidant beta-carotene, sweet potatoes can help keep the immune system strong and promote healthy skin. They're also rich in potassium --- with more than a banana -- and a "fiber-rich carbohydrate," says Angela Ginn, R.D., L.D.N., C.D.E., a spokesperson for the Academy of Nutrition and Dietetics.

2. CAULIFLOWER: "Most people think cauliflower's a white food so I want to stay away from it," says Ginn, but it's actually a low-calorie source of vitamin C, fiber, folate, potassium and vitamin K. It also packs some of the disease-preventing powers of its cruciferous cousin, broccoli.

3. CRANBERRIES: Anything with such a bright color is sure to pack some powerful health properties, says Ginn. Cranberry antioxidants can help the heart and fight bacteria, most famously to prevent urinary tract infections.

4. WINTER SQUASH: Winter varieties like acorn and butternut squashes are sweeter than summer squashes like zucchini and can be stored longer, thanks to their thick skins, according to Health.com. Like sweet potatoes, winter squash is a fantastic source of vitamin A and beta-carotene -- that orange color's a dead giveaway.

5. LEEKS: This relative of the onion is in season from October through May, according to Serious Eats. They are rich in calcium, potassium and folic acid, and may protect against heart problems and prostate cancer, Men's Health reported.

6. TURNIPS: You get two-for-one benefits with turnips, since you can eat both the root and the greens for different health perks (and tastes!). The roots are a good source of immunity-boosting vitamin C and potassium. The leaves, which are similar to kale, according to the New York Times, are rich in vitamins A, K and folate.

Friday's Letters

Dear Birthday Apple, This is what happens when you have lots of food allergies. And you know what? I don't mind one bit. Hand over the apples! Dear Halloween, I don't like you. One bit, really. But I'm glad my mom decorates in the cute Halloween way, and not that creepy way. Dear Fall Break, There is nothing like waking up early to get a run in and then being able to take a long shower and put on sweats again instead of getting ready for school. I love it! Dear Parking Job, My dad has raised me to believe the only place to park is when there is only one car on your side. And I feel guilty every time I can't find that spot at school.

Here is some weekend inspiration...have a great one!

Pumpkin Pandemonium

Yes. I realize that title was a stretch. But just work with me here.

Since fall is in full swing (at least with this 65 degree weather it feels like it is!) I thought I'd do a quick pumpkin recipe round-up for all who are itching to get that pumpkin smell through their house!

Here we go...

Pumpkin & Dark Chocolate Muffins

Pumpkin Graham Smoothie

Pumpkin Pancakes

Pumpkin Pie Spiced Almonds

 

Pumpkin Waffles 

Outstanding October

Happy October, everyone! Here's a list of ways to make October Outstanding!

1. Go to an apple orchard and pick some juicy ones!
2. Sign up for a Thanksgiving 5k...they are everywhere and it's even better when they go for a good cause. (so start training!)
3. Make a hearty vegetable soup - it's warm and comforting and full of veggies!
4. Lend some service in your community
5. Try a new type of exercise: yoga, hiking, spin class, zumba...you name it! Don't let yourself get in an exercise rut this time of year.
6. Eat some pumpkin seeds. Better yet, carve a pumpkin and make your own!
7. Go for a walk and collect some fall leaves
8. Plan a relaxing evening for you - whether that's a night in wearing sweats watching a movie or going to dinner with friends - do something for you!
9. Make some healthy goals for the holiday season
10. Take pictures of those things that make you smile

~What will you do to make October a great month?
 

Friday's Letters

Dear School, I think professors find it funny to schedule tests and papers all due at once. At least I enjoy my classes. And it sure is a bonus when when your class gets apples instead of candy! Dear Morning Runs, I now run in running capris and long sleeve shirts. It seems summer slipped by so fast! But I'm not complaining...until there is snow on the ground. Dear Apples, You are so fresh and big and juicy this time of year. I can't get enough! Dear Deer, After you scared me to death by running in the middle of the road while I was on my run, you just stood and starred as I took your picture. Sorry for disrupting the peace...but I just had to!

October Unprocessed 2012

Ready for October?! It's coming at you fast. I love fall and the changing colors and cool temperatures. However sometimes these fall months can come to be a bit more indulgent as the holidays sneak up on us. So let's start the holiday season right with

OCTOBER UNPROCESSED 2012

 

Started by Eating Rules in 2009, he set out to go a month without eating processed foods. From there, hundreds of fellow bloggers and readers and hopped on the unprocessed bandwagon and are making an effort to change their October. Will you?

Be sure to check out his post on what goes in to this month and even sign up!

What is processed? Here is his "kitchen definition":

Obviously there’s a wide range of implications in that word, and we will probably each define it slightly differently for ourselves. My definition is this:
Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with whole-food ingredients.
I call it “The Kitchen Test.” If you pick up something with a label (if it doesn’t have a label, it’s probably unprocessed), and find an ingredient you’d never use in your kitchen and couldn’t possibly make yourself from the whole form, it’s processed.
It doesn’t mean you actually have to make it yourself, it just means that for it to be considered “unprocessed” that you could, in theory, do so.

I love this. I love that he is encouraging people to make a change - and if you can only commit to a week, that's great too! But just imagine what a month could do for you and your family's health! Here is to a healthy and unprocessed October!

Friday's Letters

Dear Baby Allison, Thanks for joining our family! You came as a surprise 3 weeks early, but we sure do love you. Dear Fall, I'm so excited to watch the leaves change and the weather get cooler. Bring on the season change! Dear Medicine Ball Pushups, Who knew putting your feet on a little ball could make a hard move harder! The burn felt so good. Dear Classes, It's fun to go to school when you learn about things you love and are important to you. Who knew a 5 class day could go by quickly?

Friday's Letters

Dear Timpanogos Cave, You're a quick and challenging hike that I love more each time I do it. Something about the mountain air, open skies and burning legs that gets me every time! Dear REAL Salt Lake, There's a first time for everything, and it was great to watch a win for the first time! I could do without the singing for the first 5 minutes, but it was pretty dang exciting! Dear Fall, I can sort of feel you in the air. School is starting, apples and peaches are delicious, the nights are getting cooler faster. I think I'm ready! Dear Parents, I'm excited for you to take a group of girls and their dads up in the mountains today. Both of you know quite well the beauty and peace that comes from places like that, and I'm sure the girls will find it too. After they get over going to the bathroom in the bushes and eating food that tastes like whatever was last on the fire.