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Get Fit! Feel Good!

September is Fruits & Veggies- More Matters Month!!

Eating fruits and vegetables has many health benefits! Those who eat a diet rich in fruit and vegetables are at a lower risk for: heart disease, type 2 diabetes, some types of cancer, obesity, and high blood pressure.  However, did you know that 90% of adults and children don’t get the recommended amount of fruits and vegetables? Join the FIT 5 challenge now- eat at least 5 or more fruits and vegetables every day!

Tip: Each meal fill half your plate with fruits & veggies, this includes snacks.

For the Fit 5 Tracker & more information go to: https://resources.specialolympics.org/fit-5/

5 Ways to Fall into Fitness

  1. New Season, New Healthy Habits
    • What better time to start something new than with a new season!  First, pick a realistic and reachable health or fitness goal. Then write down steps that you are going to take to reach that goal. Place this list somewhere visible like your fridge so you will see it each day and be reminded of your goal!
  2. Enjoy the Weather
    • Goodbye 90-degree days and hello cool crisp days. Take advantage of the fall weather whether it’s taking a walk, going for a hike, taking a bike ride, doing some yoga in the park, raking the leaves, or just getting out to take pictures of the beautiful foliage. Spending time outside will increase your mood and improve concentration so get out, breathe in and enjoy the fresh air.
  3. Take Advantage of the Seasonal Foods.
    • One of falls most popular traditions: apple picking! Get the family together to pick some fresh fruit, plus you’ll even get some exercise walking around the orchid. There are so many ways to cook apples, check out the recipe of the month for a healthy idea! Other must try seasonal foods include: pumpkin, kale, Brussels sprouts and squash!
  4. Stay Hydrated
    • Lastly, with the cool crisp weather we often don’t drink as much water as we do during the warmer summer months. Just because it’s not as hot doesn’t mean you’re not losing water!! Water helps transport nutrients, keep bowels moving and lubricates your joint. To make sure you stay hydrate drink 5 or more glasses of water a day.
  5. Act like an Athlete on Game Day
      • Football is finally back!!  Here are some tips to survive football season without losing focus of your fitness goals. First of all it’s all about portions!! Be mindful of what you eat and how much you eat. Don’t just eat to eat. Game day food suggestions:
        • Chips & Dips: Get baked chips instead of fried or replace the chips completely with veggies. Also there are a lot of great homemade, low fat dip recipes out there such as black bean avocado salad, creamy cilantro cucumber dip, or kale pesto dip. Looking for something more convenient? Hummus is an easy and still yummy alternative!
        • Pizza: An easy way to watch portion is to cut the pizza into smaller slices  but this doesn’t mean eating twice as many small slices. Another way to make pizza healthier is by loading it with veggies.
        • Subs: Switch white bread out for whole grain. Order fresh turkey or grilled chicken and load up on the veggies. Cut subs into quarters to keep portions control.
        • Chili: Add more beans and veggies than meat. Pour the chili into cups instead of bowls.
        • Chicken Wings: Instead of fried wings try grilling the chicken wings- season them with a little salt and pepper, olive oil and your favorite barbecue sauce.

    • Lastly be sure to get outside during halftime! Instead of watching boring commercials play a pickup game of football, toss the ball around or just go for a walk.

Recipe of the Month:  Sweet & Spicy Apple Chips

For Ingredients and Nutritional Information go to: https://www.cookinglight.com/recipes/sweet-and-spicy-apple-chips

  • Step 1: Preheat oven to 225°F with 1 oven rack in top third of oven and 1 oven rack in bottom third of oven. Line 2 baking sheets with parchment paper.
  • Step 2: Remove core from top 1 inch and bottom 1 inch of each apple. Cut apples crosswise into 1/8-inch-thick slices. Arrange slices in a single layer on prepared baking sheets
  • Step 3: Stir together brown sugar, honey, 1/2 teaspoon water, chile powder, salt, black pepper, and cayenne pepper in a small microwavable bowl. Microwave at high until bubbly, about 20 seconds. Stir and brush over tops of apple slices
  • Step 4: Bake apple slices at 225°F 1 hour; flip apple slices, and rotate pans from top rack to bottom rack. Bake until apple slices are firm and not sticky (they should feel like dried fruit), about 1 more hour. Remove baking sheets from oven. Let cool completely on baking sheets.

Other apple recipes to check out are: Apple Quinoa Bowl with Cinnamon Ricotta, Shrimp Tacos with Green Apple Salsa, and Apple Peanut Butter Overnight Oats

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