Falling Into Healthy Foods
As the seasons begin to change,
so does our body temperature and with that,
our nutritional requirements.
In the summer months, our body often craves cooling foods to balance the heat we experience and during the winter we may crave warm, comforting foods to balance out the effects of cooler weather.
Fall is a more transitional period and a wonderful time to incorporate some new fruits and vegetables that are coming up for the season. Consuming proper amounts of fruits and vegetables daily ensures you are providing your body with powerful antioxidants, vitamins, minerals, phytonutrients and phytochemicals attributed to inhibiting cancerous cell growth while boosting your immune system and maintaining an overall state of well-being during the changing seasons. ~ LET'S EXPLORE ~
The Benefits of Fall Fruits:  Apples
Contain: Vitamin C, insoluble + soluble fiber (pectin) Benefits: protect the heart, cleanse urinary tract, lower blood cholesterol
Cranberries
Contain: Vitamin C, insoluble + soluble fiber, copper, manganese Benefits: cleanse urinary system, combat bacteria, counter premature aging
Figs
Contain: calcium, magnesium, iron, potassium, copper, manganese, ficin (enzyme) Benefits: aid digestive system, increase energy, control blood pressure
Pears Contain: Vitamin C, potassium, folate, soluble fiber Benefits: absorb unhealthy cholesterol, cleanse colon, cleanse bodily toxins
The Benefits of Fall Veggies:
Beetroots
Contain: beta-carotene, Vitamin C, Vitamin B6, folate, calcium, iron
Benefits: blood purification, improve function in kidneys, gall bladder and liver
Cabbage
Contains: folate, Vitamins A, C and E, potassium, biotin, calcium, magnesium, manganese
Benefits: treat peptic ulcers, aid digestion, protect against free-radical damage
Carrots
Contain: beta-carotene, fiber, calcium, potassium, magnesium, lutein, Vitamins C and E Benefits: strengthen immune system, regulate blood sugar levels, support liver health, promote keen eyesight
Cauliflower Contains: B-Vitamins (especially B5), Vitamin C, fiber, folate, biotin, sulforaphane
Benefits: aid liver producing enzymes, protect the heart, can help prevent birth defects Chestnuts Contain: Vitamins C, B1, B2 B6, folic acid, copper, manganese, molybdenum, magnesium
Benefits: anti-inflammatory and antiseptic properties, tonic for muscles and nerves
French beans Contain: Vitamins A, C and K, potassium, iron, manganese
Benefits: maintain bone strength, neutralize free-radicals, lower high blood pressure
Kale
Contains: chlorophyll, beta-carotene, Vitamins C and E, calcium, indoles, lutein
Benefits: oxygenate blood, improve red blood cell count, aid in respiration and circulation, protect eyes, strengthen immune system
Leeks
Contain: flavanoid kaempferol, B Vitamin folate, antioxidant polyphenols Benefits: improve immune system, cardiovascular support, blood vessel protection
Mushrooms Contain: selenium, copper, potassium, zinc, protein, B5, B6, B12
Benefits: cancer prevention, protection under stress, blood regulation, blood clot prevention
Onions Contain: Vitamin C, chromium, fiber, Vitamin C, quercetin, flavonoids
Benefits: reduce high blood pressure, detoxify liver, reduce heart disease, prevent blood clots
Parsnips
Contain: potassium, phosphorus, sulfur, silicon, choline, Vitamin C, folate, fiber
Benefits: enhance hair, skin and nails, alleviate arthritic symptoms, diuretic function
Peppers Contain: beta-carotene, Vitamin A, C and E, zinc, magnesium, lycopene, lutein Benefits: strengthen immune system, prevent constipation, protect against visual impairment
Potatoes Contain: potassium, Vitamin C, B6, niacin, fiber Benefits: boost hormone serotonin to improve mood, reduce blood cholesterol levels
Pumpkin Seeds Contain: zinc, magnesium, protein, manganese, omega-3 oils, iron, calcium, niacin, phosphorus, beta-sitosterol, Vitamin B and E Benefits: promote prostate health, support bone mineral density, boost blood cells, help prevent depression
Rhubarb Contains: insoluble fiber, Vitamin C
Benefits: prevent cell mutations, cleanse intestines, alleviate constipation
Spinach Contains: high iron, beta-carotene, Vitamin B, C, E and K, magnesium, calcium, folate, lutein, chlorophyll, coenzyme Q10, tyrosine
Benefits: increase power and energy, prevent macular degeneration, anti-aging, anti-depressant, natural laxative
Tomatoes Contain: lycopene, zinc, Vitamin B6, C and E, salicylates, water, niacin, folate, thiamine, panthothenic acid, potassium, chromium, biotin, alpha and beta-carotene Benefits: reduce heart disease, strengthen immune system, reduce risk of cataracts, prevent thickening of blood, soothe liver inflammation, aid digestion
Turnips Contain: fiber, Vitamin B6, C and E, folic acid, pantothenic acid, manganese, calcium, copper
Benefits: anti-cancer properties, aid liver health, support bone strength
Tips to receive the greatest benefit
of these gifts from nature:
1. keep your plates colorful
2. rotate your choices of fruits and vegetables 3. choose organic whenever possible to avoid residual pesticides
Please enjoy My Wellness Counts
Gazpacho Soup with Avocado Salsa!
 INGREDIENTS 2 ¼ pounds tomatoes, red ripe, seeded and diced 1 cucumber, diced medium 1 red bell pepper, seeded and chopped 1 red onion, diced 1 green chili, seeded and chopped 2 garlic cloves, chopped ¼ cup red wine vinegar juice of 1 lime and 1 lemon a few drops of Tobasco sauce salt and freshly ground black pepper a handful of fresh basil leaves pinch cayenne 1 teaspoon cumin AVOCADO SALSA 1 ripe avocado 1 teaspoon lemon juice 1-inch piece cucumber, diced ½ red chile, finely chopped Place the tomatoes in a bowl and cover with boiling water. Leave for 30 seconds, then peel, seed and chop the flesh. Peel the cucumber, cut I half lengthways, and scoop out the seeds with a teaspoon. Chop the flesh. Place the tomatoes, cucumber, red pepper, chile, garlic, red wine vinegar, citrus juices and Tobasco in a good processor or blender with a scant 2 cups chilled water, and blend until well combined, but still chunky. Season to taste and chill for 2-3 hours. Just before serving make the avocado salsa: halve the avocado, remove the stone, then peel and dice. Toss the avocado in the lemon juice to prevent browning then mix with the cucumber and chile. Ladle the soup into bowls and top with a spoonful of avocado salsa. Garnish with basil
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