Your Guide to Healthy Eating for Fall

Ever wondered why you crave certain foods? One reason is the change in seasons. According to Integrative Nutrition founder Joshua Rosenthal, our bodies seek foods that balance out the elements of the season. In fall, he says, people crave grounding foods such as squash. In summer, on the other hand, people tend to crave cooling foods like fruits and ice cream.

Eating seasonally is a great way to align your internal clock and live in harmony with yourself, your body, and the earth. (It also happens to be less expensive, and ensures you’re eating the most nutrient-dense, flavorful foods available!)

Now that fall is officially here, here are five seasonal foods to add to your diet.

Squash
Squash comes in many varieties, whether you’re in the mood for acorn, butternut or the fall staple, pumpkin. Squash is chock-full of vitamin A and can decrease blood pressure. Pumpkin in particular is rich in lutein and zeaxanthin, which can help prevent cataracts. And pumpkin seeds are loaded with L-tryptophan amino acid, which increases serotonin and as a result elevates your mood.

Swiss chard
If you’re tired of your usual greens, cook up some Swiss chard for lots of vitamins K and A, as well as potassium and iron. In general, dark leafy greens can strengthen your immune system, prevent cancer, improve circulation and more. You can simply sauté the greens with some onions as a side to your next dinner.

Figs
Figs are loaded with fiber, potassium and vitamin K. Visiting teachers at IIN swear by dried figs as a healthy go-to staple to keep in your cupboard. Figs are more commonly found dried vs. fresh at grocery stores, but either way the fruit is very nutritious. Put figs in your salads for a sweet treat.

Mushrooms
Mushrooms contain powerful antioxidants—in fact, as many as pumpkins and carrots. They also have selenium, which, according to Medical News Today, is rarely found in most fruits and vegetables and has the power to fight cancer. Mushrooms also produce vitamins D2, D3 and D4.

Pomegranates
This vitamin-rich superfood has been known to prevent and treat high blood pressure, high cholesterol and inflammation. And studies have found that the antioxidants in pomegranate juice are even more potent than in red wine and green tea. Mix together a salad with apples, walnuts and pomegranate seeds for an extra dose of fall foods.

Healthfully yours,

Marsha Beals, Certified Health Coach & Wellness Educator
Specializing in Holistic Health & Healing Nutrition

Natural Beauty From Within
mbeals716@msn.com
978-376-2564