Tips to help you "fallen" for healthy habits

Tips to help you “fallen” for healthy habits

As the seasons change and we move into fall, the weather gets cooler, the days get shorter, and we often find it difficult to eat healthy and stay active. It’s the time of year for our favorite foods.

This time of year, I especially enjoy favorites like pumpkin pudding, warm apple pie, homemade chili, stews, and casseroles.

With a little thought, it’s possible to eat well and stay healthy while enjoying fall and all your favorite “comfort” foods. It can help to have a plan. Here are some simple ideas.

1. Eat regular meals for energy: Eating every 4-5 hours will keep your energy level stable. If you miss meals, your energy level will drop. If you’re not a breakfast eater, make sure to eat something small to kickstart your metabolism. Ideas include yogurt with fruit and oats, a protein bar with a glass of milk and a banana, toast with peanut butter or a protein shake.

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2. Check out fall produce: Some seasonal favorites are pumpkin, beets, sweet potatoes, cranberries, and apples. It contains a lot of nutrients and healthy antioxidants to keep you healthy.

3. Portion control can help prevent winter weight gain, but it can be tricky: Use a smaller plate or bowl to help you eat less. Eat fiber from fruits, vegetables, and whole grains (brown or wild rice, quinoa, barley, and other whole grains). Balance it all out with lean protein. Remember to eat slowly and savor every bite which helps prevent overeating.

4. Don’t forget protein: Eat lean protein with every meal or snack to help balance your blood sugar and help you stay full. Protein sources such as fish, beef, pork, poultry, nuts, beans, eggs, and cheese are great options.

5. Enjoy desserts now and then and without guilt: It’s okay to enjoy desserts every now and then, especially with the flavors of the season. Simply handle the serving size easily. If you’re baking an entire tray of candy, it may be a good idea to freeze half of it. You can check out later for company or share with family or other friends. Don’t feel guilty! Food should be enjoyed, so eat your favorite foods in moderation.

6. Plan healthy snacks if you need a refreshment: Listen for cues of hunger and fullness so you don’t overeat. Try apple slices or other fruits like pears, bananas, or some berries. Add peanut butter, a piece of cheese, or a handful of nuts to help balance it out and help satisfy hunger for longer. A couple of whole-grain crackers with a slice of cheese might be a good snack with a piece of fruit, or you could try a handful of nuts with fruit or a small serving of dried cranberries or raisins.

7. Eat more whole foods: Cut back on processed foods. Whole foods are foods that have not been processed at all or are minimally processed. Examples include whole grains, legumes, fresh fruits, and vegetables. Think of foods that don’t need labels that list a million different ingredients that can’t be pronounced. Simplicity is better.

8. Plan meals in advance: Choose one day to make a menu for the week. Next, check the pantry and refrigerator for necessary supplies and make a list. Start with a protein source. Add a side of fruit and/or vegetables and weigh them in with starch or grains. Ideas include rice in a hot dish, tortillas for tacos, whole wheat bread for a simple sandwich, or pasta for a pasta meal. Leftovers for lunch or dinner are very quick the next day. You can also buy some containers to freeze extra portions.

9. Find a plan to stay active this fall: Ideas include shoveling leaves, going to a corn maze, taking a walk outdoors to see the fall colors, going for a bike ride, going to the pumpkin patch, or picking apples. Have a plan ready to move each day. Check your local fitness club or online exercise resources for home stretching, movement activities or yoga. Walk your spot during TV commercials at home, go for a walk in the mall after work or walk the halls of work for a few minutes a few times a day. It all adds up and will keep you healthier in the long run.

10 cups all-purpose apples, peeled, seeded, and sliced ​​(half of rhubarb can also be used for a portion of the apple)

1 tablespoon all-purpose flour

1 teaspoon ground cinnamon

½ teaspoon baking powder

Heat the oven to 350°F (175°C). Place the apple slices in a 9″ x 13″ skillet. Mix white sugar, 1 tablespoon of flour, and ground cinnamon together and sprinkle over the apples. Pour water evenly over this. Combine the oats, 1 cup of flour, brown sugar, baking powder, baking soda, and melted butter together. Drizzle evenly over apple mixture. Bake at 350°F (175°C) for 45 minutes.

Nutrition Facts: Per serving: 316 calories; 2.4 g protein, 60 g carbs, 8 g fat, 98 mg sodium

Beef and sweet potato stew recipe

2 medium sized sweet potatoes, cubed

2 carrots, peeled and chopped

¾ tsp. ground black pepper

1 cup Marsala wine or ½ cup red wine vinegar

3 cups beef broth (can substitute for low-sodium beef broth)

1 can (20 ounces) diced tomatoes

2 pounds beef stew, cut into 2-inch cubes

Preparation: Place all ingredients in a cooking pot starting at the top of the ingredients list. Add just enough meat broth to cover the beef and vegetables. Do not fill the crock pot so it does not spill. Simmer on low heat for 6 hours. Served with crusty bread or cornbread.

Nutrition Analysis: 360 calories, 7g fat, 32g protein, 30g carbs, 5g fiber, 820mg sodium

recipe from

Angie Koloy is a registered dietitian with Gunderson Health System

Angie Koloy is a registered dietitian with Gunderson Health System

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