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Welcome to my blog. I share healthy recipes, workouts, my travel and now starting my journey into fatherhood. Thanks for stopping by and I hope you enjoy!

The Guide To Eating In Season: Fall Edition

The Guide To Eating In Season: Fall Edition

Happy first day of fall!

To kick it off, I’ve put together a list of my favorite fruits and vegetables that are available at your local California Farmer's Market in the fall. Eating local and sustainable gives you the opportunity to eat the freshest food, but also has incredible health benefits and supports our local farmers. For your body to receive the significant benefits for managing your health and weight, aim to eat between 10-15 servings of vegetables and 2-3 servings of fruit per day. For reference, a serving is a half-cup chopped veggies or a medium sized fruit.

Head out to your local farmer’s market this week and get all the favorites for fall, plus don't miss out on the remaining late summer picks as they’ll only be here for a few more weeks! I'd love for you to tag me in your photos on social media @sweatspace so I can see all your great finds when you head to the market! Check out all my favorite picks from my trip to the farmer's market for fall and all the health benefits below!


Dry Roasted Almonds

Almonds are definitely one of my favorite snacks to have on the go. Not to mention they are in peak season right now! I love them because they are nutrient dense and keep you full since they are hight in good fat, protein, fiber and magnesium. A small handful of almonds a day provide tremendous health benefits including but not limited to: an increased immune system, cholesterol regulation, weight loss. increased brain function and they are even an anti-inflammatory. 


Fuji Apples

Fuji apples are the best apples! They have the highest levels of bioflavonoids of any apple aiding in the prevention of cancer and heart disease. They are also rich in Vitamin C and fiber. There might just be something to the saying, an apple a day will keep the doctor away.


Brussel Sprouts 

I love Brussel Sprouts, I can’t get enough of them! They are so easy to cook, all you need to do is cut them in half or if they are large, cut them in quarters. Then, season with salt and pepper and roast for 20 minutes in the oven. Brussel Sprouts are packed with Vitamin A and Vitamin C and make the best side to your dinner!


Dates  

Dates come in a variety of sweetness levels from mild to super sweet. They are great to add to a green smoothie for added sweetness or a healthier treat to satisfy a sweet tooth. Dates are high in fiber, magnesium, copper and potassium. They provide a lot of nutritional benefits including but not limited to: weight loss, digestive health, anti-inflammatory and reduced blood pressure. 


Pears

European Pears, specifically the Bartlett and Bosc varieties are the most common in the U.S., you can also find Asian Pears as well. They are a good source of Vitamin C and are high in fiber, which helps with lowering cholesterol and aides in digestion. You can eat them for a snack or add to your favorite salad.


Pomegranates 

They are a lot of work to eat, but are so worth it! The actual benefits come from within, its the seeds inside the pomegranate that pack all the nutrients. They have a ton of anti-oxidants, Vitamin C and Fiber. Some other health benefits are: its an anti-inflammatory, help with arthritis as well as protect against heart disease and cancer.


Pumpkin

We can’t really go into the fall season without pumpkins! They are a staple for the fall and aren’t just used for decoration. Use the pumpkin seeds by throwing them in the oven with light seasoning for a great snack. The seeds pack alpha and beta-carotene which helps with your vision. Pumpkins also have an omega-3 fatty acid that may also help with reducing high blood pressure, high cholesterol and heart disease. 


Spaghetti and Butternut Squash

A staple at my house in the fall. They are so easy to cook and are really nutrient dense giving you a high amount in Vitamin A, Vitamin C, Magnesium, Potassium and Fiber. To cook the Spaghetti Squash put the whole thing in the oven. When its done cooking, cut it in-half lengthwise and take a fork to the inside to scrape out the squash. Voila, you’ve got Spaghetti Squash! Butternut Squash, all you have to do is cut it lengthwise and take out the seeds. Chop into cubes and put in the oven, that’s it! 


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Sweet Potatoes

Sweet Potatoes are another staple in my house in the fall. You can make them mashed or eat them whole. The easiest way to cook a sweet potato is wrapping it in foil and cooking in the oven. You'll know its done when you stick a fork into it and it doesn't get stuck in the potato. Sweet Potatoes are really high in Vitamin A, Vitamin B-6 (helps metabolize fat and protein) and Potassium. 

I hope you have a great day and the most amazing trip to the farmers market! Don't forget to tag me in your photos @sweatspace! 

All the Best,

Mike

@sweatspace

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