This fall is an opportunity to keep your healthy summer habits going with the change in seasons; it can also be a time to resume or start new practices to support your health. The change from summer to fall brings a shift in routines and schedules, shorter days limiting active time outside, and a fast-approaching holiday season. For some, Halloween candy on the store shelves is the start of their struggle to sustain healthy habits throughout the holidays. To maintain your health during this season, take a moderate approach to enjoying food. Eating in a way that supports health includes celebrations, occasional heavy meals, and sweets. Being mindful and choosing how often and how many high fat, high sugar foods you are consuming daily are great ways to support yourself during the changing seasons.

Some tips to help support your health during the fall and beyond:

• Keep your refrigerator and pantry stocked with:
  • Fresh, pre-cut, frozen, and canned (low sodium for vegetables and in light syrup or juice for fruit)  
  • Pre-packaged lean proteins like tuna, eggs, nuts, yogurt, low-sodium canned soups and pre-made bone broth that need little or no preparation
  • Flip-top or easy-open containers for when you are on the go
• Pack your lunches and snacks ahead of time, even when working from home.
• Include protein and fiber in your meals and snacks; these nutrients keep you satisfied for longer.
• Look at menus before going to a restaurant and plan what you will order before you get there.
• Eat mindfully when you are able.
• Limit the calories you drink through sugar sweetened and alcoholic beverages.
• Get up from your desk and take a lap around your building or go to the bathroom on a different floor.
• Do 10 repetitions of any movement (heel/calf raises, neck and shoulder rolls, spinal twists, marching in place, chair squats, standing leg lifts) twice a day or more,
• Walk and take the stairs instead of using a golf cart or elevator.
• Keep to the same sleep schedule as often as possible.
• Disconnect from electronics an hour before bed (you can work up to this, even 30 minutes makes a difference).
• Breathe deeply and slowly for 1 minute, 3 times a day.
• Schedule time to do something JOYFUL!

Try something different for a satisfying, sweet snack like the easy recipe below. It is a fall twist on apples and peanut butter. The combination of fall flavors, the crunch and sweetness of apples that provide fiber, vitamin A in the pumpkin, and protein in the creamy almond butter make this is a nutrient dense go-to snack!

Apple Wedges with Pumpkin Almond Butter

Makes: 4 Servings

Preparation Time: 15 minutes

Ingredients:

For the Dip:

• 1/2 cup pumpkin puree (canned or from scratch)
• 1/3 cup almond butter (or crunchy peanut butter)*
• 2 tablespoons maple syrup
• 1/8 teaspoon cinnamon

Apple Slices:

• 4 apples, sliced

Directions

1. Mix together dip ingredients.
2. Serve with apple slices.

*Those with nut allergies may experiment with tahini, sunflower seed butter, or soy nut butter in place of the almond butter

Nutrition Information:

Calories: 280, Total Fat: 11g, Saturated Fat: 1g, Sodium: 5mg, Protein: 5g, Total Carbohydrate: 44g, Added Sugars: 6g, Fiber: 8g

Source: MyPlate Kitchen

https://www.myplate.gov/recipes/apple-wedges-pumpkin-almond-butter