Category: Eating Healthy

Fourteen Seasonal Fruits And Veggies For Fall

Seasonal Fruits and Vegetables - Fruits and Veggies for Fall - shutterstock_152970545

The fall season brings a great variety of fruits and vegetables that can help you stay on track with your healthy eating plan.  Eating seasonally not only offers great taste, it usually offers a lower price per pound and the opportunity to support local farmers.  That’s what I call a win-win.  🙂

This fall, I encourage you to explore local farmer’s markets, roadside stands, and grocery stores for an abundance of good eats this time of year. To help you get started, here’s a list of in-season fruits and vegetables and ideas on how to incorporate them in your weekly diet.

TRY THESE TASTY FRUITS AND VEGETABLES FOR FALL

1) Apples. Harvest Season: August-November.

Apples make great on-the-go snacks. Use them in salads, with savory dishes like pork chops or chop them up and put them in yogurt.

2) Dates. Harvest Season: September-December.

Dates are great in baked goods. Try chopping up a few for your oatmeal or over the top of frozen yogurt. For savory dishes, try doing a search for middle eastern recipes that include dates.

3) Grapefruit. Harvest Season: September-April.

Add over greens, squeeze fresh for a healthy juice, or eat this fruit in its fleshy form just like an orange.

4) Kiwi. Harvest Season: September-March.

Kiwis are a great way to spice up a fruit salad or a smoothie.  They make a wonderful dessert on their own.  If you want something a bit more decadent, try pairing them with a small serving of ice cream.

5) Pears. Harvest Season: August-February.

Pears are one of my favorites because they are so versatile. This fruit is great as part of a snack, added to mixed greens, used in savory dishes, or poached with a bit of cinnamon for a low-cal healthy dessert.

6) Tangerines. Harvest Season: November-April

Add these sweet little treats to yogurt, pack them in lunches, snack on them, use as a dessert, or add them to a salad.

7) Brussel Sprouts. Harvest Season: September-March.

I must confess, it took me awhile to like these wonderful little cabbages.  Now, they are one of my favorites this time of year.  Try roasting brussel sprouts with olive oil, or sauteing with butter and garlic. Serve with roasted meat and mashed potatoes.

8) Cauliflower. Harvest Season: September-June.

Use cauliflower to make fantastic soups, mix it in your stir-fries, or serve steamed with other vegetables as a side. You can also chop up cauliflower with other veggies and serve it with a healthy yogurt dip for parties.

9) Squash. Harvest Season: October-February

There are so many varieties of squash and ways to prepare them. Try them steamed, stir-fried, or in soups. I’ve even used butternut squash to make a lower calorie bechamel sauce for mac and cheese.

10) Pumpkin. Harvest Season: October-February.

Pumpkin is used mostly in desserts like pies and cakes. You can use it for waffles, pancakes, and breads.  However, pumpkin soup is delicious and I’ve even had pumpkin raviolis.  You can get really creative with pumpkin.  Just like with the dates, try doing a search online for interesting pumpkin recipes.

11) Sweet Potatoes. Harvest Season: September-December.

Sweet potatoes are not just for Thanksgiving Day anymore and they are a fantastic complex carbohydrate.  Roast them.  Make mashed sweet potatoes, or baked french fries. If you’re cooking for 1-2 people, you can save time in the kitchen by microwaving a large sweet potato.

12) Turnips. Harvest Season: September-April.

Try these tasty root vegetables roasted with olive oil or in stews.

13) Parsnips. Harvest Season: October-April.

Add parsnips to other root vegetables and puree for a sweeter soup, or roast with potatoes and carrots for a wonderful blend.

14) Rutabaga. Harvest Season: October-April.

Honestly, I haven’t cooked with this one yet. I discovered it when researching my list for this article. It’s a cross between a turnip and a cabbage. Suggested uses include roasting, or adding to casseroles and soups along with turnips and carrots. I’ll report. You decide.  🙂

When meal planning this fall, decide which seasonal fruits and vegetables you’d like to incorporate into your healthy eating plan and use lower calorie nutrient dense recipes that include these foods as ingredients. You can find great low-cal seasonal recipes on websites like Cooking Light and Eating Well.  If you are a little old school like I am and enjoy looking through recipe books I recommend purchasing a monthly subscription to a healthy cooking magazine.  The cost is minimal and having a variety of seasonal recipes to choose from takes the boredom out of meal time.

Have fun experimenting with healthy seasonal foods. Browse your produce stand and farmer’s market. When eating out, ask your food server what’s fresh — and depending where you live — ask what’s local on the menu.

Please feel free to share any great seasonal recipes or snack ideas you come up with. I love to hear from you!

Blessings to you and yours!
Jennifer

Why I’m No Longer Interested In Being A Size Two

Jennifer Ledford Photo Shoot 2016 - Ledford0416-7591 - self image

We’ve recently been working on updating the photos for my website.  The photo above is a sneak peek of some of the lifestyle photos we’ll be sharing on it and on social media. It’s such an exciting time to be in fitness and I’m really enjoying the process of bringing personal training and coaching to the internet.

Life is interesting.  Sometimes new things can dredge up old things that you would rather leave behind.  Scheduling this recent photo shoot briefly dug up some old self image issues that I have worked hard to overcome.  I actually began to think about “dieting” for the photos.  I haven’t dieted in years!

While there is absolutely nothing wrong with wanting to look toned and in shape, I knew in my  heart that if I did anything other than what I teach, the photos would not have been authentic.  I would have joined the ranks of yet another fitness professional promoting one idea on the outside while secretly living a restrictive life behind the scenes.

How To Not Allow Self Image Issues To Win

Yes, it’s true.  The self image issues that  I work so hard to help others overcome tried to rear their ugly head and bite me in the butt!  Thankfully I didn’t allow them to win.

Rather than allow myself to fall for the diet trap I used this moment to get really solid on how I want my life to look when it comes to health and fitness.  Over the years I’ve allowed myself to gain a healthy amount of weight because there was a time in my life when I was “too skinny” for my body type.  On the outside people thought I looked healthy but in reality I was doing unhealthy things to remain a size two.  Thankfully, that’s no longer the case.

I’m forty six years old.  I have no interest in trying to be twenty five again.  What I want is to look great at forty six.   At this stage of my life I’m way more interested in creating a healthy and fulfilling lifestyle than I am in being unnaturally skinny.  I’m committed to things like eating well, exercising daily, strength training three times per week, drinking liquid calories in moderation, drinking plenty of water, getting  enough sleep, laughing a lot, and creating special memories.

Please understand, I will always pay attention to my weight and if I notice the scale is going in the wrong direction I will take a look at what might be the cause and make adjustments.  However, I have also decided that I’m not going to be a slave to that one pair of jeans from ten years ago that a part of society thinks I should still be able to fit into.  There is nothing wrong with setting goals to be able to fit into your old clothes without having to do an aerobic workout to get them on, but it should never be at the cost of your physical and emotional health.

The well-known phrase “bodies come in all shapes and sizes” is not a cliche.  It’s a true statement.  When you choose to maintain a weight that’s appropriate for you and you can sustain it without deprivation or emotional heartache you are walking in freedom.  The number on the scale is personal.  There is no one size fits all when it comes to health and fitness.

I’m not suggesting you give up on vigorous exercise or paying attention to things like portion sizes and fueling your body properly.  What I’m talking about is setting manageable goals that are appropriate for the season you are currently in, your physical capabilities, and how you want to live your life.

Over the years I’ve had the opportunity to help clients achieve weight loss that is sustainable while contributing positively to their physical and emotional health.  The guidelines and formulas may be similar, however their personal eating plans and exercise routines are individually unique to them.

My desire for anyone reading this article is that you would be so comfortable and confident in your own skin that you would make health your primary focus and that weight loss would be one of the many benefits.  You’ll still have to work for it.  Our bodies were designed to move and it’s important to exercise.  It’s also important to practice self control when it comes to what we put in our bodies.

From time to time people of all shapes and sizes will experience self image issues.  That includes thin people.  Negative thoughts and relentless marketing can come at us from all directions.  The good news is just because you have a thought does not mean it’s your own.  If the negative voices start whispering “you’re not good enough” or “you’d be happier if you just looked like him or her on the cover of the magazine,” stay strong.  Remind yourself that you are in this for health, not just a photo shoot.

Maintaining a healthy self image for life is entirely doable.  In the beginning it takes practice.  Over time, the more you begin to love and accept yourself for who God designed you to be, the easier it becomes.  I encourage you to explore and discover exactly who that is.  It’s a lifelong process and it’s totally worth it.  I promise!

Here’s to a happy and healthy week!

Shared with love,
Jennifer

Six Ways To Lose Weight And Still Have A Blast This Summer!

shutterstock_388797451 - summer time fun

Summer has arrived! This means vacations and lots of outdoor festivities!

For many people, summer can be one of the easiest times of year to lose weight.  An abundance of daylight, outdoor activities, and fresh fruits and vegetables all contribute to easy weight loss.  However, long vacations and an abundance of picnics and parties can potentially hinder weight loss goals if we’re not paying attention.  Fortunately, a little awareness and some planning can help you stay on track with your weight loss goals and still have a blast this summer.

Six Ways To Lose Weight And Still Have A Blast This Summer

1) Pay attention to snacking.  With summer barbecues come lots of chips, dips, and appetizers. A serving of chips is usually between 9 and 16 chips; and a serving of dip is usually two tablespoons.  Go ahead and taste, but step away from the table to have a conversation.  Sitting in front of these yummy temptations can lead to mindless snacking.

If you’re really hungry stick to more of the lighter fare like fresh fruit, a portion of cheese, nuts, cold cuts, hummus, and yogurt dips.  Make sure to combine protein, fiber, and healthy fats to keep you from being hungry again in ten minutes.

2) Have a plan when you eat at buffets. Cruises and hotels offer wonderful buffets. However, when I have a choice between ordering from the menu or the buffet I will usually pick the menu. This helps me avoid overeating.

If the buffet is all you have to choose from, or you really want to try the food, then keep portion sizes in mind when filling up your plate.  Give yourself twenty minutes before going back for a second helping to make sure you are actually hungry.  Finish off your buffet with fruit for dessert which is a healthy way to satisfy your sweet tooth.

3) Consider having your own kitchen when you travel for longer than a weekend.  My husband and I like to rent timeshares or vacation homes with kitchens.  Over the years we’ve learned that eating every meal out in a restaurant when you are traveling can be a bit much.  If you are traveling for longer than a weekend, I recommend sticking as close to the way you would eat at home eighty percent of the time and enjoy treats for twenty percent of the trip.  Having your own kitchen makes it a lot easier to do this.  In the end, you’ll end up feeling less bloated and the chances of overeating are seriously reduced.

If you don’t have your own kitchen, try going to a deli or market and creating your own picnic lunch.  You’ll have fun shopping like a local and more control over portion sizes.

4) Watch for hidden calories in blended drinks.  Summer is the time for blended drinks with lots of fresh fruit. These “smoothies” can be loaded with calories.  Treat blended drinks like dessert if you’re not sure about the ingredients.

The same goes for the whipped drinks at the coffee shop.  A Starbucks Frappucino can be anywhere from 290-490 calories so best to keep these to a minimum.

5) Make sure to hydrate!  Watch your water intake even if you are spending the day by the pool. Water wipes the perspiration off of your body, yet your body continues to perspire in the pool.  When you are dehydrated, it can hinder your liver’s ability to metabolize fat.  Fortunately, keeping water close by is a nice easy fix.

6) Play a little more and sit a little less.  Recent research found that as little as a twenty minute reduction in sedentary time on weekends was tied to a loss of more than two pounds per year.  That may not sound like a lot but losing two pounds is always better than gaining two pounds!

Come up with some outdoor activities that you and/or your family enjoy or would like to try. Then, incorporate physical activity into your summer plans.

For example, I love to sit on the beach all day long! It’s so peaceful and I leave totally restored.  However, if I’m not careful too much sitting can pack on  a few extra pounds.  To counter the sitting, my husband and I like to go for a long walk and play in the surf with our dogs.

There are so many ways to burn calories while having fun outdoors. Some examples are Frisbee, Flag Football, swimming, boating, paddle boarding, kayaking, hiking, water jogging, and body surfing. It doesn’t have to be formal.  If it seems like a chore, pick something else.  It’s supposed to be leisure time.

This summer, make sure you take time to rest, play, laugh, and relax.  Reducing stress is one of the best things you can do for your waistline and overall health and fitness.  It really is about balance in every area of your life.

Here’s to a happy and healthy summer!

With Love,
Jennifer