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The 12 Best Foods to Eat This Fall

Butternut Squash

From pumpkin to apples, fall offers some of the most delicious and nutrient-packed foods. Here are 12 of our seasonal favorites!            

Fall is a favorite time of year for many. The crisp, cool air and turning leaves are wonderful, but another reason to love the season is the delectable fall foods.

It’s harvest time, and that means that there are opportunities to enjoy fantastic foods that feature unbeatable flavor and texture.

When you put these foods on the table this fall, you’ll enjoy a more colorful plate as well as gain all of the benefits of antioxidants, protein and fiber. These foods offer quite a bounty of benefits. 

In fact, many of these items could be classified as superfoods. If you are committed to getting lean, supporting longevity and enhancing physical performance, it just makes sense to add these dishes to your regular nutritional routine.

Let’s take a look at some of the dishes and foods that are the stars of any fall meal plan.

1. Root Vegetables

Root vegetables are fall and winter vegetables that typically grow under the soil. Examples include sweet potatoes, carrots, jicama, and garlic. Root vegetables are packed with antioxidants and fiber.

So, how can you enjoy root vegetables? My favorite way to eat them is to roast them. Roasting makes them tender and caramelized. You can also shred them and make them into healthier hashbrowns. Some root veggies, like carrots, can be shredded and added to fall salads.

You could also try a whole wheat pasta with roasted veggies. What could be more satisfying than a big plate of pasta on a chilly day? The best part is that this pasta is good for you because it’s made with whole grains. That translates to a meaningful serving of fiber, which causes blood sugar levels to rise more slowly, thereby preventing food cravings. Whole wheat pasta also has a slew of valuable phytochemicals, minerals and vitamins. At the same time, it promotes gut health and contains more fiber than regular pasta. If that isn’t enough incentive, consider the veggies. Packed with vitamins, minerals, fiber and other good-for-you components, they are the perfect complement to a whole wheat pasta meal.

Photo by EKATERINA BOLOVTSOVA

2. Brussels Sprouts

It turns out that there was a good reason why your mom always wanted you to eat your Brussels sprouts. They are incredibly good for you.

Brussels sprouts are part of the cruciferous family, the members of which are rich in items such as vitamin C and folate. Another reason to add them to your list of staple foods is the presence of cancer-fighting compounds. If your goal is lifelong health and fitness, Brussels sprouts can be an excellent choice.

3. Pears

Pears are sweet, crisp, and delicious — what’s not to love about them? Even better is the fact that they are a great source of both fiber and vitamin C. In fact, just one pear offers more than a quarter of your daily fiber needs (based on a 2,000-calorie diet).

Pears help keep hunger at bay thanks to the amount of fiber they have. This fact makes them a great snack in between lunch and dinner. Pears contain a type of fiber called pectin. This type of fiber helps slow down digestion. Studies have found that pectin may help to reduce the risk of heart attack.

Choose firm pears that give with gentle pressure. Store them in a fruit bowl or the fridge if you will not eat right away.

Tip: Splash cut pears with a bit of lemon juice to prevent them from turning brown.

4. Butternut Squash

Inflammation is a chronic problem in modern life, but regularly including butternut squash in your nutrition can change that. Additionally, this amazing fruit is packed with antioxidants, fiber, minerals and vitamins. Butternut squash is high in potassium, which is essential for heart health.

Eating squash regularly may even help improve your bone density. That is because it is high in manganese, which is essential for bone health. Manganese may also help promote long-term eye health.

5. Sweet Potatoes

Forget the version of sweet potatoes that you see on the table at Thanksgiving. If you go without marshmallows and other unhealthy ingredients, sweet potatoes are a healthy dish.

Try roasting, broiling, or mashing sweet potatoes as an alternative to the annual Thanksgiving treat. Prepared in these ways, sweet potatoes are a powerhouse food that’s full of manganese, magnesium and fiber. These substances are excellent for your metabolism as well as lowering blood pressure and increasing bone density.

If you have diabetes or are concerned about your blood sugar, you have even more reason to appreciate sweet potatoes. This dish won’t cause your blood sugar to spike the way that regular potatoes do.

6. Pumpkin

Fall is that time of year when everything seems to be flavored with pumpkin, and for good reason. Pumpkin is amazing for your health.

Pumpkins are about so much more than Halloween. With a mega-dose of antioxidants as well as fiber, vitamins and protein, pumpkin deserves to be labeled as a superfood. The main antioxidant in pumpkin, beta-carotene, is believed to reduce your risk of certain cancers, protect you against heart disease, and can even help mitigate your risk of developing macular degeneration.

Looking for ways to enjoy pumpkin? Try pumpkin mini muffins. They make an excellent snack between meals. Roasted pumpkin seeds are also a very tasty snack idea.

7. Broccoli

Here’s another cruciferous vegetable that deserves to be a part of your regular nutritional rotation. One of the main reasons for eating broccoli is the incredible amount of vitamin K that it contains. Essential for the proper functioning of a variety of proteins that help with blood clotting, vitamin K is critical to good health.

Broccoli also boasts a good concentration of folate, which is crucial for producing and maintaining new cells. Don’t forget that this powerful fall vegetable also is packed with antioxidants, minerals, vitamins and fiber.

8. Cranberries

What gives cranberries their distinctive, deep-red color? It turns out that it’s a compound known as anthocyanin. This compound is more than just a pretty color. It’s also a valuable antioxidant and anti-inflammatory agent. Cranberries even have a decent amount of fiber, which means they help you feel fuller longer. Plus, regularly including cranberries in your routine supports the health of your bladder and may guard you against cancer of the lung, colon, breast and prostate.

9. Apples

This quintessential fall food is a powerhouse when it comes to fiber. Eating just one small apple gives you four grams of fiber, making it easier to meet your daily fiber goal. When you ensure that you’re eating sufficient fiber, you are lowering your risk for type 2 diabetes, heart disease and colorectal and breast cancer.

Make sure you eat the apple’s peel because it’s packed with antioxidants and polyphenols that guard you against the oxidative stress that is a precursor for many chronic diseases.

10. Leeks

Leeks are one of the most underrated foods. They have a milder flavor compared to onions but pack all of the same nutrients. Leeks are packed with antioxidants, such as lutein and zeaxanthin.  They are also fiber-rich.

Wondering what to do with leeks?  These slim vegetables are a great substitute for onions. You can add them to your favorite pasta dish.

Photo by Emma Jones

Tip: Choose a pile of leeks that are crisp. Make sure you wash them carefully before cooking.

11. Mushrooms

Mushrooms are perfect when you need something to enhance your meal. Earthy mushrooms pair perfectly with so many foods. A good source of vitamins B and D, mushrooms are a great addition to everything from pasta to salads because the texture is similar to meat.

12. Radishes

Radishes are often ignored but they shouldn’t be. They are packed with nutrients including vitamin K, calcium, and potassium. The tiny radish is a versatile veggie that you can add to any fall dish. They are especially good with chicken street tacos. The radish adds a nice crunchy bite.

Let’s Recap

Thanks to the beautiful fall colors, changing leaves, and abundance of healthy and tasty fall vegetables, fall is one of the best seasons of the year!

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Health

8 Common Nutrition Myths Debunked

Photo of Tres Tacos

Scrolling through Instagram and other social media sites, you’ll discover a variety of conflicting nutrition advice. Carbs are good for you. Carbs are bad for you. Red meat will lead to an increased risk of a heart attack. Red meat cuts the risk of a heart attack.

It can be hard to know what to believe. In this article, I will debunk some of the most popular nutrition myths.

#1 It Takes Too Much Time To Prepare Nutritious Meals

For most people, it just isn’t possible to cook heavy meals from scratch every day. When your time is taken up with work, kids, school, and other obligations, it can be impossible to find the time to find a healthy recipe, chop up vegetables, and cook the meal. Luckily, all of this is not necessary to eat healthy foods.

If you’re short on time, there are lots of ways to eat healthier, including utilizing meal delivery services. You can get fresh meals delivered right to your home. This totally eliminates prep and clean-up and makes it easy to fit eating healthy into your hectic schedule. All you have to do is sit back and enjoy a nutritious, tasty meal.

#2 Healthy Food Is More Expensive

The idea that healthy food is more expensive is something that you believe. I know that it’s certainly something that I hear a lot. But, it’s just a myth that it costs more to eat nutritious food. In the short run, it may be more expensive to eat healthier foods. However, this cost is extremely small compared to the health costs of an unhealthy diet, according to the Harvard School of Public Health.

Over the long run, poor nutrition costs much more. That is because diets high in sodium, saturated fat, and refined sugar are linked to a variety of health issues, including diabetes, stroke, and heart disease. These issues result in increased medical costs across a person’s lifespan. According to public health research, poor diets are linked to more than $50 billion in health care costs in the United States.

So, how can you save money on healthy eating? Healthy meal delivery can save you money on nutritious food if you use it in the right way, such as using it on a regular basis to replace trips to the grocery store. That alone can help you cut down on the costs of gas.

#3 Snacking Is Really Bad for You

Organic strawberry chia pudding

There are a lot of mixed opinions when it comes to snacking. Snacking gets a bad reputation. But, then others say that it’s not that bad. There is even research that indicates that it can actually reduce the likelihood of overeating at meals. So, who is right?

The truth is that snacking can be either good or bad. It can work for or against you. It depends on how you snack. On one hand, it takes the edge off your hunger and can supply the beneficial nutrients that your body needs. Snacking can be problematic if you choose highly processed cookies and chips from the vending machine which will ultimately cause your blood sugar to crash.

However, if you choose snacks that are nutritious, they can actually boost your nutrient intake. For example, this organic strawberry chia pudding is high in dietary fiber and protein, both of which are essential for a healthy diet. Both fiber and protein can help keep you full longer.

#4 Red Meat Should Be Avoided At All Costs

You have probably read the headlines: “Red meat is bad for you!” But, is it true? The answer is that it depends. There are many health benefits of eating red meat. However, the benefits boil down to what type of red meat you eat, how much, and how often.

There is evidence that eating certain types of red meat, especially processed meats, like sausage and bacon, are not good for your health. However, other types of red meat, including leaner cuts of steak are very nutritious. Eating these on a regular basis can help ensure that you get adequate amounts of protein in your diet.

# 5 I Take Supplements, I Don’t Have To Pay Attention To Nutrients 

Supplements can’t replace the nutrition that you get with healthy, fresh foods. According to WebMD, when you eat whole foods, you are getting food in its natural state, which is more likely to result in nutrients, vitamins, and minerals remaining intact in the food.

Studies have shown that eating fresh fruits and vegetables is a better way to get the vitamins and minerals that your body needs compared to taking supplements. Getting your nutrients from supplements can even be harmful to your health. That’s because some supplements can contain vitamins in excess of daily nutritional needs. However, scientists say that exceeding the daily nutritional limit of vitamins by eating whole and fresh foods didn’t show the same risk.

#6 There Is A Specific Diet That Is Perfect for Everyone

You’ve heard the praise: A ketogenic diet is best or perhaps a low-carb diet is best. In truth, every diet wants its fans to believe it is the one that they should be following. But, there is no such thing as the perfect diet for everyone. The best diet is the one that works best for you.

The perfect diet for you should be one that provides a variety of nutrients and that you enjoy. This may be a keto diet, low carb, low GI, or plant-based. It just depends on what you like to eat and on your specific dietary needs.

#7 Eating at Night Will Make You Gain Weight

So, does eating at night cause weight gain? According to conventional wisdom, it doesn’t matter what time you eat. A calorie is a calorie, whether you eat it at 8:00 AM or 8:00 PM. However, there are lots of studies that have shown that eating late at night does, in fact, can lead to excess weight gain.

So, what is the truth? The bottom line is that you are no likelier to gain weight from calories eaten at night. The problem is that people who eat at night are more likely to choose higher-calorie foods and they are also more likely to overeat. That is because you are more tired at night and it becomes harder to make good decisions. The tendency is to grab whatever is available.

The most important factor is that you stay within your daily calorie needs. A good way to do this is with a meal plan that counts the calories for you. Choose a plan that includes a variety of nutritious foods, as well as snacks. That way, you can eat anytime you’d like as long as you stick to the plan.

Photo by Ksenia Chernaya

#8 Eggs Are Bad for Your Heart

It is true that eggs are high in cholesterol. However, the cholesterol in eggs doesn’t cause cholesterol levels to skyrocket in the same way that foods high in saturated and trans fats do, according to The Mayo Clinic.

Eggs are nutrient-dense and are a great source of protein. In fact, one egg alone has almost six grams of protein. Eggs also contain all nine essential amino acids. This is an important fact because your body needs amino acids but can’t make them by itself.

Final Thoughts

It’s time to put the above common misconceptions to rest. Hopefully, this advice will help you integrate better nutrition into your life every single day for a healthier, happier you!

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Fitness

The Benefits of a Low Resting Heart Rate

The Benefits of a Low Resting Heart Rate

What secret does your heart rate reveal about your health? When it comes to heart rates, a low heartbeat score may help you beat some disease risks. A healthy resting heart rate

(RHR) can be beneficial for your health. Take a look at what we know about the connection between a lower resting heart rate and a higher level of health. Knowing the full picture of the heart-health connection can help you get motivated to live a life with healthy meals, appropriate amounts of activity and all of the other factors that go along with getting into the correct heartbeat zone.

How Often Do You Think About Your Resting Heart Rate?

Resting heart rate refers to the number of times your heart beats per minute while you’re at rest. Most people you might poll on the street aren’t likely to know their own stats for resting heart rate. It’s simply not something we talk about enough! Do you know your resting heart rate? It’s easy to figure out. While there are many apps and devices that can help you to track your heart rate, you can also measure it using the following wrist technique:

  • Place your second and third fingers from one hand on the inside of the wrist of the opposite hand just below the base of your thumb.
  • You should be able to feel the movement of your pulse.
  • Next, count the number of beats that occur in a 60-second span.
  • Repeat a few times for accuracy.

A healthy resting heart rate is between 60 and 100 beats per minute. However, many factors can impact heart rate. People who are fit tend to have lower resting heart rates than people who don’t exercise regularly. In addition, factors like health conditions, medications and genetics can all influence your resting heart rate.

Making Sense of Your Resting Heart Rate

Focusing on the range for your resting heart rate can be much more important than obsessing over a specific number. A normal resting heart rate for women and men is between 60 and 100 beats per minute. However, trying to get to the extreme on either end isn’t necessarily something to strive for.

When your heart rate is lower, your heart can pump more blood with each contraction. This leads to a steady heartbeat.

However, bradycardia is a condition where the resting heart rate is considered too slow. Generally, it refers to a resting heart rate under 60 beats per minute. Before feeling alarmed, what is considered too slow is dependent on many factors including age and physical health. Many athletes and physically active adults have RHR under 60 beats per minute. And it’s not uncommon for a person’s heart rate to slow down below 60 BPM during sleep. A sign that a slow RHR is potentially too low is when you’re experiencing dizziness and shortness of breath when resting.

The opposite of a low resting heart rate is a high resting heart rate. When your resting heart rate is consistently above 100 beats per minute, your risk for a cardiovascular event is higher. When your heart rate is high, your heart is working harder to finish every contraction. As a result, your heart could potentially become overstressed.

How Your Resting Heart Rate Impacts Your Health

Resting heart rate is something that researchers studying cardiovascular health have been focused on for years. There are mountains of data pointing to the connection between heart rate and health. In a 2013 study, researchers tracking 3,000 men over a period spanning 16 years discovered that a high resting heart rate was closely linked with the following:

  • Lower levels of physical fitness.
  • Higher blood pressure.
  • Higher body weight.
  • Increased levels of circular blood fat.

The most concerning finding of this study was that a higher resting heart rate increased the risk for premature death. When heart rates reached between 81 and 90 beats per minute, the risk of death doubled. For participants with resting heart rates above 90, the risk for death was tripled.

Getting in the Zone: Are There Ways to Reduce Resting Heart Rate?

A healthy resting heart rate is the result of a complicated amalgam of health-related factors. The good news is that most people can make strides with reducing resting heart rate to reach an optimal zone after struggling with high resting heart rates. If you’re just now discovering that your resting heart rate is slightly higher than what would be considered ideal, it’s essential to know about some outlying factors that can be inflating your heart rate.

Stress and anxiety are two contributors to high resting heart rates that are often overlooked. When we’re feeling stressed and anxious, the adrenal gland releases a “stress hormone” called cortisol as part of the body’s natural “fight or flight” response. While this response is designed to keep us alive by throwing our response into overdrive at the sign of danger, it robs years from your life if you allow stress levels to stay elevated. That’s because cortisol causes both your heart rate and blood pressure to stay elevated. While it may not seem like the most satisfying answer, the reality is that taking steps to become more relaxed is vital for stabilizing your resting heart rate.

It’s also known that keeping cholesterol levels healthy can help with maintaining a low resting heart rate. That’s because cholesterol restricts blood flow through the blood vessels and arteries. As a result, your heart needs to try to operate much faster to keep blood moving. Unfortunately, this can tax your heart to its breaking point. Cholesterol levels are closely linked with diet. In fact, diet is one of the most powerful tools we can use to achieve a lower heart resting heart rate.

Which Foods Can Lower Your Heart Rate?

First, cutting out sodium is a great way to naturally bring down your heart rate without any drastic lifestyle changes. Many people find that switching from processed foods to naturally flavorful foods helps them to reduce salt intake without feeling deprived. It’s also known that foods high in potassium can reduce the impact of sodium on blood pressure. Some potassium-rich foods to add to your heart-healthy diet include:

  • Avocados.
  • Dairy.
  • Bananas.
  • Melons.
  • Leafy green vegetables.
  • Potatoes and sweet potatoes.
  • Tuna.
  • Salmon.
  • Beans.
  • Nuts and seeds.
Try our avocado toast!

Reducing your intake of processed sugars and refined carbohydrates is also vital for achieving a healthy heart rate. It’s also known that eating foods rich in omega-3 fatty acids can help reduce heart rate. One meta-analysis published in 2012 found that consumption of omega-3 fatty acids significantly reduced heart rate. Fish is considered to be the best source of natural omega-3 fatty acids. That means that entrées like Broiled Blue Circle Salmon or Tilapia With Grits and Walnuts are perfect for someone looking to stay satisfied without making a heartbeat blunder. For those who aren’t fans of fish, there are still plenty of ways to get in those omega-3 fatty acids naturally through diet. Avocados are very high in omega-3 fatty acids. That makes options like guacamole and avocado toast very attractive.

Don’t Forget Exercise

Nutrition is primarily considered to be the most important factor in a good resting heart rate. However, peppering in some regular exercise while staying on track with meal prep can only make things better. How much exercise do you need to reduce your heart rate? First, knowing the type of exercise that makes the biggest impact is important. According to one study, the average 55-year-old adult only requires one hour per week of high-intensity aerobic training to significantly lower resting heart rate. We also know that keeping up with exercise is the key to keeping the heart stronger. That’s because the heart becomes stronger with more exercise. Using exercise to “train” your heart to get to a place where it pumps more blood with each beat means that your heart doesn’t need to work harder to catch up! This is where you get a lower resting heart rate.

When you don’t know where to start with an exercise plan, there’s one thing to know—simply following the American Heart Association’s recommendation of getting in at least 150 minutes of moderate-intensity aerobic activity per week should be enough to keep your heart fit. If you’re pressed for time, consider the American Heart Association’s alternate recommendation of fitting in 75 minutes of vigorous activity every week.

Final Thoughts: Achieving A Good Resting Heart Rate Resting Heart Rate Comes Down To Lifestyle

Are you unhappy with your resting heart rate? Change is possible. Remember that giving your heart a rest through diet is the best way to speed up your vitality! Consider doing meal prep to ensure that you have low-sodium, heart-healthy foods waiting for you at every meal to avoid the trap of grabbing for foods that are quick and easy.

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Fitness

5 Ways a Meal Delivery Service Can Supercharge Your Weight Loss Goals

Are you struggling to lose weight? If so, you aren’t alone! Trying to figure out what you should be eating and how much can often feel a little overwhelming. And then, it’s even more frustrating when you aren’t seeing results each time you step on the scale.

Instead of getting discouraged, it’s time to take your weight loss to the next level. The best way you can do that is by using a meal delivery service with already prepared meals such as LoCal Foodz. This way, you can eat food that’s healthy, still tastes great, and helps you shed those last few pounds

If you aren’t already convinced this is the way to go, here are five ways a meal delivery service can supercharge your weight loss goals. With these tips in mind, you’ll be dying to get your hands on your first meal!

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Health

What is this Keto diet all about?

Feeling overwhelmed with all the information out there? If so, keep on reading!

What if i told you that you could eat cheese, some bacon, avocado, & lot’s of other tasty goodies? Sounds crazy, right?

Keto friendly options

Keto takes a very specific approach to weight loss. It does this by burning dietary fat instead of glucose for energy. When you eat a low carb diet that is rich in fats, your body is able to use this fat as energy.

But what can you eat? What should you eat? How much of it should you eat? The questions go on & on.

While everyone’s body & caloric intake needs are different, you should aim to get roughly ~60-80% of your calories from Fat, 15-30% of your calories from Protein, & 5-10% of your calories from Carbohydrates.

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