Store-bought sandwiches can contain as many as 1,300 milligrams of sodium. Making sandwiches at home allows you to select your own bread and cut down on condiments that are often heavily salted. Using roasted turkey that you make at home instead of lunch meat allows you to get lean protein without all the additives. An apple gives these sandwiches crunch and the caramelized onions add a sweet and salty flavor that requires no added sodium.
Nutrition tip: If you buy roasted turkey from the store, ask for a nutrition label so you can ensure that it has not been heavily seasoned, which can increase the sodium.
Yield: 4 servings
Preparation time: 10 minutes
Cook time: 30 minutes
1 tbsp olive oil
1 medium onion, sliced
12 oz. roasted turkey breast, warmed
1 apple, cored and sliced
8 tsp brown or Dijon mustard
8 slices whole grain bread
Warm the olive oil in a medium skillet over medium heat. Add the onions and stir to coat with the oil. Reduce the heat to medium-low and let the onions cook for about 30 minutes. Stir them every 5 to 10 minutes. They will become very sweet with a rich golden brown color.
Place one slice of bread on each plate. Top with ¼ of the onions. Add 3 ounces of roasted turkey to each sandwich. Layer ¼ of the apple on top.
Spread 2 teaspoons of mustard over the second slice of bread. Place the slice mustard-side down over the apples and serve.
Nutrition information for 1 sandwich: Calories 319; Total Fat 10.2 g; Saturated Fat 2.3 g; Trans Fat 0 g; Cholesterol 63 mg; Sodium 345 mg; Carbohydrate 27.8 g; Fiber 8.9 g; Sugar 8 g; Protein 30.1 g
The watersports don't have to end once summer is over. Kayaking provides a great way to enjoy cooler temperatures and fall foliage. Many cardiovascular exercises work the lower body, but few challenge the upper body the way paddling does. Kayaking at a moderate pace for 60 minutes will burn 478 calories.
Family Scavenger Hunt
Take the family to the park and organize a fast-paced scavenger hunt to get moving. Create a list of autumn items such a gold leaf, acorn, heart-shaped rock, animals, and flowers. Leave nature undisturbed and gather your items by snapping a quick photo. Set the timer and set out to find the items as quickly as possible. Brisk walking or jogging on your search will keep your heart rate up and burn calories while you have fun as a family. Walking at a brisk pace, about 3.5 miles per hour, for 30 minutes burns 112 calories.
After the big game, gather your group together and play a little football of your own. Flag football is a game just about anyone can play. It’s low impact and will increase your heart rate, boosting calorie burn and improving your fitness with frequent breaks so that you can take things at your own pace. Playing touch or flag football for 60 minutes burns 558 calories.
Hiking provides a low intensity, long duration activity that burns calories. Research also shows that this type of activity may improve blood cholesterol and insulin function. The cooler temperatures, low humidity, and beautiful colors of the season make fall one of the best times to head out for a hike. Hiking for 60 minutes burns 478 calories.
You don’t need to be on a team to take advantage of the cardiovascular and leg strengthening benefits of soccer. Passing the ball, taking some shots on goal, and running the field for 30 minutes is plenty of time to get a challenging workout and you will burn 239 calories.
Nature trails provide one of the best places to workout in the fall. The changing fall colors create a peaceful exercise atmosphere and the dirt trail is easier on the joints than harder surfaces like concrete. Signing up for a trail race is a good way to stay motivated. You can experience a new exercise environment with the security of being on the trail with others and with access to support stations. Start with shorter distances as elevation and terrain can make trail running more challenging than running on the road or treadmill. If a 5K race takes you 30 minutes, you will burn about 379 calories.
*All calorie estimates are based on a 150-pound female.
People often pass on root vegetables thinking the category is reserved for starchy, high-calorie foods. That is rarely the case and these delicious options are proof of the wide variety of nutrients root vegetables supply.
Jicama is a crisp and refreshing vegetable that is rich in fiber and vitamin C. It is often eaten raw, which helps to preserve its valuable vitamin C content.
Kohlrabi is a cruciferous vegetable that provides the same glucosinolates more commonly associated with broccoli and cauliflower. Glucosinolates have been found to protect against cancer.
Radishes are a crunchy, spicy root vegetable that are rich in vitamin C. Like jicama, they are often eaten raw, preserving the vitamin content.
Rutabaga is often described as a sweeter, denser version of a turnip. It provides fiber, potassium, vitamin A, and vitamin C.
Parsnips have a similar shape and texture to carrots. They are a source for fiber, folate, and manganese.
Winter Access and Long Storage
As the temperatures drop in fall and winter, the availability of fresh foods can become limited. Root vegetables are an ideal option to keep your intake of fresh, nutritious produce going year round. Most varieties also have an extended storage life, making it easy to stock up so that you can use them throughout the season. Root vegetables are best stored at 50 degrees Fahrenheit in a space with controlled humidity, such as a root cellar, garage or basement.
Easy to Cook
Jicama and radishes have a crisp texture that is delicious when eaten raw. Try slicing them to top fresh salads or shred to add to slaw. When sliced thick or cut into sticks, they also make good dippers for salsa, guacamole, and hummus.
Root vegetables like kohlrabi, rutabaga, and parsnips get sweeter when they are cooked. Chop them into equal pieces, toss with olive oil and spices and roast at 400 degrees Fahrenheit for 30 to 40 minutes, or until tender. Another option is to shred them and stir them into muffin and cake batters before baking. They can also be steamed until soft and then pureed into a mashed side dish.
Chili is a great way to eat more of the disease-fighting lycopene found in cooked tomatoes. This version is also full of nutritious vegetables and protein-rich beans. It’s a hearty, filling meal that can be made ahead to reheat for lunch or dinner.
Yield: 4 servings
Preparation time: 10 minutes
Cooking time: 20 minutes
1 tbsp olive oil
½ cup diced onion
1 clove garlic, minced
1 green bell pepper, cored and diced
1 small eggplant, peeled and diced
1 jalapeno, seeds and core removed, minced
2 tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano
¼ tsp smoked paprika
1 (15 oz.) can no salt added tomato sauce
1 (14.5 oz.) can no salt added diced tomatoes
2 (15 oz.) cans low-sodium red kidney beans, rinsed and drained
¼ tsp fine ground sea salt
Heat the olive oil in a medium soup pot over medium-high. Add the onion and garlic. Cook for 3 minutes.
Add the bell pepper, eggplant, and jalapeno. Cook for about 7 minutes, until the vegetables become tender. Reduce the heat slightly, if necessary, to prevent the garlic from burning.
Stir in the chili powder, cumin, oregano, and paprika. Cook for 1 more minute.
Pour in the the tomato sauce and diced tomatoes. Stir in the beans. Add the salt. Bring to a simmer and cook for 5 minutes, until all ingredients are heated through.
Nutrition information for 1 serving: Calories 351; Total Fat 5.4 g; Saturated Fat 0.8 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 216 mg; Carbohydrate 61.8 g; Fiber 20.2 g; Sugar 13.5 g; Protein 17.9 g
As fall approaches, so do game day celebrations with friends and family. Many of these events are centered around food, but that doesn't mean that they have to be unhealthy. By making minor changes to your menu, you can host a healthy game day party without the extra calories.
Make it a meal
Setting out a spread of snacks often means munching on high calorie foods throughout the duration of the game. Try serving a full meal instead. This will encourage you to eat at only one point during the party and prevent mindless snacking. Invite guests to fill their plates at the start of the game or enjoy the meal during halftime.
Create a healthy DIY buffet
Turning a meal of tacos or soup into a self-serve buffet is a great way to stick to healthy options. For tacos, provide hard shells and soft tortillas as well as lettuce for those who want a salad. Beans, brown rice, poultry, diced tomato, fresh salsa, guacamole, and hot sauce are all healthy fillings that will allow guests to create their own meal. For a soup buffet, set up slow cookers filled with chicken tortilla soup, black bean soup, and chili made with lean ground turkey. Whole grain croutons and crackers, fresh herbs, salsa, chopped avocado, diced onion, and chopped black olives are a few examples of delicious and nutritious toppings.
Limit the options
The larger the variety of foods available, the greater the chance that you will eat more. If you serve appetizers and snacks, limit them to three or four healthy choices. Create mini salads or a soup that can be sipped from a cup. Fire up the grill for chicken satay or shrimp skewers. Serve a healthy bean dip or fresh salsa with chopped vegetables. If there are only a few foods to try, you’ll be less likely to overload your plate and consume more food than you need to feel full.
Keep the food in the kitchen
Avoid leaving snack foods out on the coffee table within easy reach. Set up a buffet of foods near the kitchen and provide plates to encourage everyone to fill their plates and take them back to the television. Keeping the food out of reach will make everyone less likely to engage in mindless snacking throughout the party.
Dress up low calorie drinks
Avoiding alcohol and sodas will save you hundreds of calories. Add some flavorful twists to lower calorie drinks so that you don’t feel deprived. Serve club soda with shots of 100 percent fruit juice or cider. Make up a few pitchers of water that have been filled with cucumber or citrus slices and chilled. Serve unsweetened flavored teas like orange or Chai over ice. Sipping these low calorie drinks during the party will keep you occupied, which may reduce the urge to grab more snacks.