Hi all! Coach Jeri here!
The fall season is upon us and that means luscious flavors are in abundance. Especially here on the east coast! The leaves are falling and vegetable stands are filled with pumpkins, apples and squash. Many of us are happy to be back in a routine after the lazy days of summer. But for some of us it is a scary time, with the holidays approaching, and the fall flavors from cereal to coffee are promoted. How can we enjoy the fall and not deny the wonderful flavors that come with it? First of all, we have to know that all foods are good foods in moderation. Secondly, we should feel empowered to really utilize all of the flavors and foods of the fall season! Here are some of my favorite ways to take full advantage of the season’s harvest!
Pumpkins, apples and squash are not dangerous foods! It’s what we do with them and how we modify them that can hurt us. We can learn to enjoy these yummy seasonal foods without feeling we failed. For example: coffee shops often promote their fall flavored latte’s, which are usually filled with calories and sugar. If this is a treat you enjoy learn to make your own with a few swaps. Try using pumpkin pie spice, vanilla almond milk or pure protein and Truvia. You could even use these ingredients to make a smoothie and just add 2 tablespoons of can pumpkin. If you’re not at home, and at the mercy of whatever the coffee shop has to offer- don’t be afraid to edit! Ask the barista’s to decrease the “pumps” of flavor by half! It will definitely save you some BITES!
As the weather gets cooler we look to warmer foods. When I was growing up I thought vegetables only came in cans or were in salads. So I was not a big vegetable eater. As I got older and discovered all the vegetables I never heard of like spaghetti squash, zucchini, cauliflower. I learned that, by incorporating them into my daily living plan, I can get in good nutrition and taste satisfaction. Vegetables and fruits are great additions to a healthy food plan because of the natural fiber that brings on fullness. Most vegetables and fruits require a lot of chewing so we dont rush through the meal and the best part is they are low in calories and BITES, versatile and most importantly healthy. Of course, two other warm fall foods are soups and oatmeal. They can be filling and satisfying all the while scratching the fall fruits and vegetables itch!
I have learned that three main things can lead to success: knowledge, attitude and behavior. Knowledge about what you are eating, (nutrition, calories, BITES) Attitude about learning new ways to enjoy food. Then by using that knowledge and attitude you can your change behavior. All of these big audacious ideas are still relevant and true on a small everyday topic like fall foods. You can enjoy the flavors of the fall without expecting a weight gain or falling off program. It is a daily journey to reinvent the foods you love in a healthy way! That is how we succeed!