The word "Autumn" includes numerous negative connections. You can fall into a part or pieces, look downcast or downcast. Although autumn is associated with some gray skies during the day, falling leaves, falling sun and cold temperatures, it also facilitates change. The loved ones approach. A new school year begins. Leaves leave their vibrant colors and warm sweaters emerge from hiding. The autumn months can also bring warmth and shine to your lifestyle and general well-being, if you approach them properly.
We should be adopting almost all Indian and pilgrim food principles. Fresh water from streams, lean meats in the form of natural foods, poultry and fresh fish from pure streams and a clean sea. Fresh fruits and vegetables... those were the days.
Diane Kress, Registered Nutritionist
As a preparation for New Year's healthy lifestyle and weight loss resolutions, Americans consume more food and exercise less during the fall and early winter than during the rest of the year. The months of heat and beach weather have passed for many and the season begins full of food and parties. Depending on where you live, you could let go and return from work in the dark, which is more likely to inspire you to cuddle in front of the TV than to go for a walk or exercise. All these factors influence your diet.
"Summer is a time of cold salads, grills and fresh fruit as well as cold drinks," said Diane Kress, a registered dietitian and author of "The Miracle of Metabolism," "The Miracle Metabolism Cookbook" and "The miracle of diabetes." "It's as if people started to hibernate and look for comfortable foods during the fall, (like being) stews, creamy sauces and succulent desserts."
If you are the parent of a school-age child, you may fall into fast food, frozen foods, and processed snacks such as chips, cookies, and pretzels for convenience as they run between classes, extracurricular activities, study and the rest time. But many of these foods are dense with unhealthy fats, refined grains and calories.
"Sometimes a fast food is fine," Kress said, "but when it comes to the rule rather than the exception, nutrition is sacrificed."
Summer also triggers the highest calorie months of the year. Soccer games, Halloween and Thanksgiving are ways to sugary, salty and high-fat foods that are dense in calories and poor in nutrients.In 2009, Americans spent 7. 100 million dollars on chips according to society for science and the public, many of which were consumed during the fall months.
In a study conducted by the National Institute of Child Health and Human Development at the National Institute of Diabetes and Digestive and Kidney Diseases in 2000, the weight and general health of 195 volunteers were collected for six months. The participants were a mixture of men and women and the percentage of these at a healthy, overweight or obese weight combined with the general percentage of the population of the United States. Most of the average weight gained of 1, 05 pounds per person happened between the day of probation and New Year's night.
While a pound gained may seem insignificant, holiday pounds tend to stay, researchers said, and increase your risk of serious diseases such as high blood pressure, heart disease and diabetes. At the beginning of the autumnal season with a healthy foot or a "plate", you improve your chance to avoid these risks. Doing so can reduce the emotional risks associated with overeating and weight gain such as depressive mood, anxiety and intense feelings of shame.
Learning from the Past
During their historic journey, the pilgrims' diets consisted of several meals of vinegar, fish, dried meats and cereal grains. Although you did not have fresh fruits or vegetables, they consumed much less sugar and unhealthy fats than Americans today. Long before Christopher Columbus or the pilgrims sailed the ocean, Native Americans ate diets rich in plant foods. Potato fries, canned cranberry jelly, soft drinks and frozen cakes did not enter the equation until well after the end of the 19th century, when processed foods arrived on the scene.
"We should be adopting almost all Indian and pilgrim food principles: Fresh water from streams, lean meats in the form of natural foods, poultry and fresh fish from pure streams and a clean sea. fresh fruits and vegetables... those were the days. "
Although it is not necessary or perhaps realistic to limit all your meals to be freshly grown or organic, avoiding processed foods and eating more naturally, seasonal choices add a lot of color to your nutritional economy.
The NICHHD and NIDDKD study of 2000 revealed only two factors contributing to the weight gain of the holiday season: increased hunger and reduced physical activity. Following the post of the first Americans to eat more grains, nuts, seeds, fruits and vegetables are added many vitamins, minerals, antioxidants, healthy fats and fiber in your diet.As fiber promotes satiety, you will experience less hunger between meals. Whole foods usually also require more chewing, which slows down your rate of eating and promotes portion control and appetite control. In addition, emphasizing nutritious food prevents food attacks that can be triggered by nutrient deficiencies.
Carolyn Scott-Hamilton, a natural holistic nutritionist, natural food chef and creator of the Healthy Voyager brand, recommends pumpkins, sweet potatoes and yeast as spring-friendly options for fall.
"While boys tend to eat them at holiday meals or as fried snacks, these vegetables are incredibly versatile and should be incorporated regularly into fall foods to take advantage of their seasonal health benefits," Scott said. -Hamilton
Do like pilgrims and Native Americans and eat fresh or cooked vegetables on plates, not in packages.
Some additional healthy options include changing white bread and instant potatoes for 100 percent whole grain bread, brown rice, wild rice, and sweet potatoes with peel prepared with olive oil and herbs instead of butter. Nutritional alternatives for processed meats include fresh meats, such as roast turkey and very lean meat, and plant protein sources such as beans and lentils.
Winter Zucchini Risotto
2 cups broth 3 cups water 2 tablespoons olive oil 1/4 cup onion cut small 3 cups diced winter zucchini 1 cup Arborio rice 1/2 cup dry white wine 1/4 cup pine nuts 1/4 cup freshly grated Parmesan cheese Salt and fresh black pepper to taste
Simmer a cup of diced zucchini in a pan with a cup of water for 10 minutes, puree it in a blender and put it back in the pan. Add the broth and the other two cups of water and bring to a simmer.
Heat olive oil in a heavy skillet to medium or high heat. Add the onion and cook until transparent, for about five minutes. Add the remaining two cups of the zucchini into cubes and cook in medium heat, stirring frequently until lightly brown for 10 to 15 minutes. Add the rice and nuts and cook for a minute, stirring constantly with a wooden spatula or spoon.
Add the wine and cook and stir until the liquid has evaporated. Add a half cup of the broth and kitchen mixture stirring constantly until the liquid is absorbed. Continue stirring in the liquid, half a cup at a time until all or most of the liquid has been absorbed and the rice is tender but al dente for about 20 to 25 minutes.
Stir in two tablespoons of Parmesan. Season with salt and pepper. Spread the remaining Parmesan over and serve.
Courtesy of www. SeasonalChef. com