Fall Into Wellness

Fall Into Wellness Don't let the cooler temperatures and shorter days keep you from enjoying everything fall has to offer. NorthShore University HealthSystem explores some healthy ways to make the most of this change in seasons, from nutritious and delicious seasonal produce to calorie-burning activities suited for crisper temperatures. NorthShore University Health S ystem Calling Fall Foodies These seasonal fruits and vegetables are packed with flavor and nutrients: Cauliflower Apples Thiamin, Vitamin C & Vitamin B6 Antioxidants & Fiber Mushrooms Pears Fiber, Vitamin C & Folate Vitamin C & Fiber Winter Squashes Omega-3 Fatty Acids & Vitamin A Parsnips Potassium & Fiber Sweet Potatoes Rutabaga Vitamin A & Iron Fiber & Vitamin C Brussel Sprouts Pomegranates Antioxidants, Folate & Vitamin C Vitamin K, Folate & Iron Pumpkins Fiber, B Vitamins Grapes Vitamin C & Vitamin K & Potassium Comfort Food Makeover Incorporating vitamin-rich seasonal produce into your diet is a great start. Keep up the good work by giving some of your favorite fall recipes a health-conscious makeover. Pumpkin Pie Nothing says, "t's fall!" quite like pumpkin pie. Moderation is key though because just one slice can have as much as 300 calories &15g of fat. Healthy Tip: Replace the cream with fat-free condensed milk and the sugar with date puree. Creamy Casseroles Sweet potato casserole may start with a healthy vegetable base but don't be fooled. A 7-ounce serving contains 500 calories & 40g of sugar. Healthy Tip: Sweet potatoes are naturally sweet so hold the marshmallows and cut the amounts of cream, butter and sugar. Fall Drinks When pumpkin spice lattes arrive so does fall but they aren't the healthiest way to welcome a new season. A 16-oz. latte with whole milk & whipped cream has 410 calories & 48 g of sugar. Healthy Tip: Substitute whole milk for skim and hold the whipped cream. Fall Fitness If keeping up with a fitness routine gets tougher as the temperatures drop, get creative. Here are some fun, fall-friendly calorie burners: Raking Leaves Fall Foliage Hiking One hour burns One hour burns 315 calories. 400 calories. Gardening Picking Pumpkins (Bend at the knees!) One hour burns 30 minutes burns 290 calories. 109 calories. Running a Fall-Themed Race Sources: A 5k Turkey Trot or www.northshore.org www.webmd.com Harvest Hustle burns www.health.com www.cookinglight.com 360 calories.