10 Fit Foods for Fall

Joe Wilkes

We all know the benefits of eating fruits and vegetables. They contain vitamins, minerals, fiber, and other nutrients to help keep our bodies running in peak condition. Study after study shows that people who consume the most fruits and veggies are less at risk for a host of illnesses, including heart disease and cancer. Because of this, farmers' markets have cropped up all over, and supermarkets have expanded their produce sections to accommodate increased demand. In some places, fast-food restaurants have given way to community garden plots. The garden on the White House's South Lawn has proved to be a great success in its third season.

The best fruits and vegetables to eat are ones that are in season and grown locally. Crops are more bountiful during their natural harvest times, and your pocketbook benefits from the surplus. Plus if you buy locally, you won't incur the economic cost of food being transported to your store from far-off places, and the planet won't incur the environmental cost of fossil fuels being burned to ship that food. But even if money were no object and global warming weren't an issue, the best reason to eat locally and seasonally is taste: The sooner you eat a fruit or vegetable after it's picked, the fresher it'll be, and the more pleasing it'll be to your palate.

The following 10 foods are reaching their seasonal peaks, and they're available locally in most regions of the United States.

1.Apples. An apple a day can keep the doctor away in more ways than one. Studies have shown that the nutrients found in apples can help lower cholesterol, manage diabetes, and prevent several diseases, including cancer, Alzheimer's disease, osteoporosis, and asthma. Make sure you don't peel the apple though, because the peel contains quercetin, an antioxidant shown in a Finnish study to help reduce the risk of heart disease and inhibit tumor growth. Additionally, apple skin contains insoluble fiber, and the fruit's flesh contains pectin, a soluble fiber. While apples are great on their own, they're also yummy and crunchy when added to salads, and sweet and tasty when baked in desserts.

2.Corn. Generally, our society eats way too much corn. It's in almost every food we eat, especially in its most nefarious form—high fructose corn syrup. It's easily America's number-one crop. But fall is the time when we get the harvest of the tastiest sweet corn. Besides being delicious, in its unprocessed state it's actually quite healthy. A food study at Cornell University showed that ferulic acid, an antioxidant produced when sweet corn is cooked, can also be helpful in fighting heart disease and cancer. Plus corn is a good source of vitamins B1, B5, and C; folate; and fiber. Besides eating it on the cob, try corn in salads or as a colorful, crunchy addition to salsa.

3.Cucumbers. Some people never see cucumbers until they've been pickled, sliced, and added to two all-beef patties and a sesame seed bun. However, in their fresh, unpickled state, cucumbers are very low in calories (just 4 calories per ounce), are a natural diuretic, and are thought to help in the prevention of pancreatic, liver, and kidney diseases. Cucumbers also contain potassium, which helps regulate blood pressure. Their skin contains silica, which helps strengthen the body's connective tissue. And cucumbers aren't just for eating; the juice makes a great skin lotion. Those spa ladies with cucumber slices on their eyes aren't doing it for nothing. Cucumber juice reduces swelling, and not just for under-eye bags—also for burns and skin disorders.

One tasty way to enjoy cucumbers is my Russian grandmother's simple recipe of thinly sliced cucumbers, thinly sliced onion, low-fat yogurt, and chopped dill. (She actually used sour cream, too, but we won't go there.)

4.Eggplant. Eggplant contains lots of vitamins, minerals, and fiber, and also high levels of antioxidants, including nasunin, which has been shown to help protect cells from free radical damage. Eggplant also contains terpenes, which are believed to help lower cholesterol. Eggplant is a very versatile ingredient in all kinds of cooking, including Italian, Indian, and Chinese dishes. It can be baked, stewed, or sautéed, among other cooking methods. One thing to watch out for is that the flesh of the eggplant is highly absorptive, so if you fry it in oil, it'll soak it all up. One helpful technique is to lightly salt sliced eggplant, let it sit for a half hour, and rinse the salt off before cooking it. This will cause the cell structure of the eggplant to contract, making it a little less spongy. My mom's been dealing with a bumper crop of eggplant from her backyard garden and has been putting eggplant in everything. A recent success was replacing the pasta in her favorite lasagna recipe with thinly sliced eggplant. It absorbed the tomato sauce instead of the oil and made the dish richer and creamier.

5. Grapes. There's been much written about the benefits of wine, but you don't have to get loaded to get the benefits of grapes. In their unfermented state, they're a great source of vitamins A, B6, and C; folate; potassium; calcium; magnesium; zinc; and fiber. Like apples, they contain the antioxidant quercitin. They also contain resveratrol, which has been shown to help prevent blood clots and protect arteries from free radical damage. Generally speaking, the darker the grape, the higher the antioxidant levels. Grapes are great snacks that are low in calories. They're great when added to salads, or you can freeze them for a frosty treat.

6.Okra. This may be the most intimidating ingredient on this list. Many people are put off by okra's bristly outside and somewhat slimy inside, but it has a lot of health benefits that should make you take a second look. It's full of vitamins, minerals, and fiber. And it has great gastrointestinal benefits. Its high mucilage content, which thickens stews and gumbos, also helps absorb cholesterol, toxins, and bile, and has a gentle laxative effect. Its seeds contain amino acids and protein. Plus it's believed to be good for the skin and hair. (It's been said that Cleopatra ate okra as part of her beauty regimen.) Okra is great in soups and stews, or lightly sautéed as a side dish.

7.Pears. This is my favorite fall food. The biggest, juiciest pears start showing up in farmers' markets right about now. Besides being a great source of stains on my shirts, they have high levels of vitamins C and K, copper, and fiber. They contain even more of the soluble fiber pectin than apples, which can play an important part in digestive health and in lowering cholesterol. Pears have also been shown to reduce kidney inflammation and colitis. Asian pears, which are crunchy, like apples, are also in season now and contain the health benefits of both fruits. Pears are great plain, broiled, or poached. Plus Asian pears can be shredded as a healthy addition to a slaw.

8.Peppers. Whether you like them spicy or sweet, now is prime pepper-picking time. Fiber-rich peppers have high levels of vitamins A, C, and K; red peppers have the most. Red peppers, like tomatoes, are also good sources of lycopene, which studies show may be linked to cancer prevention. Hot peppers contain capsaicin, which has been shown to help prevent ulcers and lower cholesterol. Plus hot peppers can help ramp up your metabolism. I can't think of many dishes that couldn't be improved with a little peppery zip. Soups, stir-frys, salads . . . I even had some chocolate cayenne ice cream that was pretty good.

9.Raspberries. Raspberries are some of the healthiest—but priciest—berries out there. So now, when they're in season, is the most economical time to enjoy them. Raspberries contain several flavonoids called anthocyanins, believed to have antimicrobial properties, which can help prevent fungal and yeast infections and aid with irritable bowel syndrome. A Netherlands study showed that raspberries contain 10 times as many antioxidants as tomatoes. Like apples and pears, they also contain high levels of pectin. While they're great as snacks and desserts, think about trying them in salads too.

10.Tomatoes. The big new star of the tomato nutritional profile is lycopene. This carotenoid has increasingly been shown to be a powerful antioxidant that may play a big role in preventing cancer and heart disease. They're also great sources of vitamin C. And for those of you who don't care for raw tomatoes (as George Carlin said, they look like they're in the larval stage), tomatoes lose very little of their nutritional value when cooked. So they can be enjoyed stewed, in sauce, and even as ketchup (although we recommend a ketchup free of high fructose corn syrup and low in sodium). This is a prime time to seek out tomatoes at the farmers' market. Especially exotic are the heirloom varieties that come in yellows, greens, purples, browns, and reds. They can make a beautiful multicolored and antioxidant-rich salad.

If you can't get to the farmers' market, just can't stand eating fruits and vegetables, or don't have the time to get your recommended number of servings each day, fear not. Try out Shakeology®, the shake from Beachbody® that contains more than 70 healthy ingredients. It takes the guesswork out of nutrition. It's the Healthiest Meal of the Day®.

Double-Duty Boost

Blast thorugh a tough workout with the power pairing of "GREEN TEA" & "WHEY PROTEIN" By: Tosca Reno & Jerry Kindela (Oxygenmag.com April 2010)

GREEN TEA PROTEIN SHAKE

Ready in 5 minutes - makes 1 serving

1 Large Cup Green Tea, steeped from two bags

2/3 Cup Unsweetened Applesauce

1 Tbsp Ground Flaxseed

1 Scoop Whey Protein Powder

Pinch Cinnamon

Ice Cubes

Place all ingredients in a blender and blend thoroughly.

Nutrients per serving:
Calories:240, Total Fats:3g, Saturated Fat:1g, Trans Fat:0g, Cholesterol:40mg, Sodium: 50mg, Total Carbohydrates:33g, Dietary Fiber:6g, Sugars:23g, Protein:23g, Iron:1mg

Whey Protein - for muscle - For optimal results drink half of this shake before your workout and save the other half for afterward.

Green Tea - Catechins in green tea have been shown to dilate your arterial lining just 15 minutes after drinking! Improved vascular function allows your body to better reload your muscle cells with the fuel it needs immediately for muscle-building energy.

Flaxseed - Omega-3 essential fatty acids, found in flaxseed, help minimize potential muscle soreness brought on by postworkout inflammation.

Healthy Snacking

Stick to a sensible serving size and you're good to go!

Here are some ideas to get you snacking healthfully:

Cut up veggies with hummus
Sliced fruit with nonfat Greek yogurt
A few almonds or walnuts
Low-fat cottage cheese
Air-popped popcorn
Hard-boiled eggs
String cheese
Baked tortilla chips with salsa
Homemade smoothies or fruit shakes

Can You Spot the Healthy Cereals? | Women's Health Magazine

Can You Spot the Healthy Cereals?
Junk cereals love to pose as healthy breakfasts. Can you pick out the imposters in each of the eleven duos below? HINT: Fiber, protein, and vitamins are the good-guy ingredients. High amounts of sugar, fat, or impossible-to-pronounce fillers give away the killers.
By K. Aleisha Fetters
Read more click on the link

Can You Spot the Healthy Cereals? | Women's Health Magazine

Snacking Healthy

Snacking Healthy
Add Snacks to Subtract Pounds
-- By Liz Noelcke, Staff Writer (sparkpeople)

While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.

But how can this make sense, since snacking theoretically adds calories?

Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you’re less likely to order (and finish) a large entrée.

How You Snack Can Make or Break Your Diet
There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.

Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.

Snacking Isn’t Grazing
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals.

To avoid grazing:
Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over.
Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won’t be tempted to reach for more.
If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren’t paying attention to what you are eating.
Limit yourself to a single serving.
Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead?
Practice Moderation
As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your Nutrition Tracker, along with the larger meals you eat during the day. If you don’t keep track, you might add excess calories and fat to your diet without realizing it.

Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit.

Eat-Clean Diet Book

The Eat-Clean Diet Expanded Edition
You had questions and Tosca answered them! The Eat-Clean Diet Expanded Edition covers the basic principles of Clean Eating and more by further developing key points of the Eat-Clean lifestyle. Clarification on supplements, cooler plans, and macronutrients all make this book the only guide you'll need for fast fat loss that lasts forever! Additions include three new menu plans and accompanying grocery lists, a new chapter for men, new information for vegetarian and gluten-intolerant Clean Eaters, and a food tracker. With these added tools and information, Tosca ensures that everyone -- including men, children and those with specific dietary restrictions -- can apply Clean Eating to their everyday life. Let The Eat-Clean Diet Expanded Edition transform you the way the original has for millions of others.


So, I got this book.....great book.

What Does "Organic" Mean?

There is so much buzz these days about the origins of food — where it's from and how it was farmed. Because it's important to eat the healthiest, safest food possible, you're doing a great thing for yourself and your family by making careful choices! I recommend that you eat organic as much as possible — but the labels that proclaim foods to be organic vary.
If you've ever bought organic produce or meat, you've probably seen stickers on the packaging. Here's a quick guide to help you understand what's on these labels!

USDA Organic or 100% USDA Organic: This is the gold standard in the United States for organic certification. Anything bearing the USDA Organic label was made with at least 95 percent organically produced ingredients, the 100 percent USDA Organic label is reserved for foods that are entirely organic — meaning they were produced without hormones, pesticides, or other dangerous chemicals. Now, that's responsible shopping!
Certified Naturally Grown: This label is used by smaller farms that adhere to the USDA guidelines for organic food. Foods marked this way are usually only sold locally.
All Natural: Take this food label with a grain of salt. In fact, you might want to take the whole shaker! The United States has yet to officially define the term "natural," so it can be used whatever way the food manufacturer wants!

Foods that Blast Fat

Need a Fat-Burning Boost?
Add these foods to your shopping list.
by Jordana Brown ~ oxygenmag.com winter 2010

When your goal is to be lean, these foods can help you get there faster. Here's what's behind 11 superfoods.

These easy-to-find foods will fuel you up with key nutrients that help you lose fat faster.

SALMON-Active ingredient:omega-3 fatty acid
Conventional nutrition wisdom holds that you should eat salmon because it's a rich source of healthy omega-3 fatty acids, but we'll tell you to eat it because those fats will help you burn fat. Those omega-3's are so powerful, in fact that they can actually turn on genes that increase fat-burning and turn off genes that regulate fat storage, all while making sure your cardiovascular system stays healthy.

EGGS-Active ingredients:protein, healthy fats
When researchers at Saint Louis University in Missouri fed dieting subjects a breakfast that included two eggs, the found that those subjects reported feeling fuller throughout the day and ate less at lunch than subjects who didn't have eggs for breakfast. Incidentally, keep the yolk in there--it's full of healthy fats and vitamins A, D, and E.

GINGER-Active ingredient:gingerol
Popular in Eastern cuisines, ginger boost metabolism via two mechanisms. It appears to increase oxygen consumption by muscles, which burns more calories. It also increases lactic acid production, which in turn increases growth-hormone production, which then increases the amount of fat released from fat stores to be burned as fuel.

AVOCADO-Active ingredients:monounsaturated fats, mannoheptulose
This strangest of fruits contains a number of compounds that promote fat loss. First, it's high in healthy monounsaturated fats, which are less likely to be stored as body fat and also have been shown to reduce weight when eaten in place of carbohydrates. Second, avocados contain a sugar called mannoheptulose, which is associated with blunting insulin release, and since excess insulin is levels can go a long way toward keeping normal body fat levels.

TOFU-Active ingredient:genistein
Soy is another powerhouse food. Genistein, an isoflavone responsible for many of soy's health promoting effects(from reducing the risk of several cancers to promoting cardiovascular health), also appears to be the main factor responsible for boosting fat-burning, as it reduces appetite and abdominal fat.

GRAPEFRUIT-Active ingredient: naringin
We would never advocate a diet consisting solely of grapefruit(don't laugh, people actually do try diets like this.) but eating some may help you get lean. It would appear that the responsible party is a compound called naringin, an antioxidant with fat-blasting properties. It's an ideal snack or a great addition to any meal.

POMEGRANATE-Active ingredients:massive antioxidant load, conjugated linoleic acid (CLA)
Scientists are still hard at work uncovering all of the health benefits of this ancient fruit, but as of now, we know that it is 300 times better than its fellow fruits at protecting nitric oxide(NO) in the body. Since NO is associated with increased fat-burning, it's worth protecting. New research also shows an added benefit to eating pomegranate seeds, called arils. They contain CLA, which, in the study, helped rats fed a high fat diet to gain less weight.
Try this: Mix a scoop of whey protein with 1 cup of 100% pomegranate juice for the perfect preworkout shake.

DAIRY-Active ingredients:calcium, protein
Research abounds that dairy products can help you lose weight. One review concluded that diets high in calcium slow fat storage and increase both thermogenesis (fat-burning) and metabolism. Another study found that when people drank two glasses of skim milk with breakfast, they felt fuller and ate less at lunchtiem than people who drank juice-thanks to milks's protein content.

CHILI PEPPERS-Active ingredient:capsaicin
It's the compound that makes chilis spicy, and inthe body, it spices up your metabolism by triggering an increase in the hormone adrenaline. Studies, including a new one published in the journal Clinical Nutrition, have found that capsaicin can even reduce hunger and increase satiety, or feelings of fullness, to help you eat less. It also appears to annihilate fat cells, directly reducing fat stores.
Try this: Combine 1/2 cup orange juice, 2 tbsp olive oil and 1 sliced jalapeno pepper to make a spicy marinade. Add 2 chicken breasts and let marinate in the refrigerator for at least one hour or up to 24 hours. Then cook as desired.

GREEN TEA-Active ingredients:epigallocatechin gallate(EGCG), caffeine
While caffeine is well-known fat burner, it is not the most powerful component of green tea. Instead, EGCG, the phytochemical also responsible for green tea's myriad health benefits, has been shown to increase metabolic rate and burn through fat.
BONUS: Drink 3 cups a day for best results.

SPINACH-Active ingredients:glutathione,alpha lipoic acid, fiber
A cup of cooked spinach contains a mere 41 calories and two powerful detoxifying nutrients-glutathione and lipoic acid-along with soluble fiber, which performs the nifty fat-ridding job of binding to bad cholesterol(LDL) in your digestive system and dragging it out of your body.
Try this: use pre-bagged spinach as the "lettuce" in your sandwiches and salads, heated in soups and wilted in pasta.

Get a variety of color in your diet to ignite your body's fat-burning furnace.