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Exercise 4 Weight Loss Monthly Ezine
October 11, 2010

October 2010 Tips and Recipe

Falling Back

Have you heard the old saying "A day late and a dollar short". Well, I'm running a week late and a few dollars short. I apologize for not getting this month's ezine out on the first Monday of the month, but like the saying goes.....Anyhow, back to the ezine tips and recipes.

Fall is officially here. The kids are getting excited about Halloween, the leaves are falling from the tree and the weather has finally cooled down a bit. It's been over 9 months since many people made their New Year's resolution to lose weight and get fit. If you are like many people you may find yourself falling back into old (and not so good) habits. This month's ezine is dedicated to keeping your resolution and not falling into bad habits.

Weight Loss Tip

Enjoy the Fall Harvest

If you have had all the tuna sandwiches, celery sticks and yogurt you can stand, then now is the time to add some fresh and new flavors from the fall harvest. Changing up your normal routine with something new can keep you from falling back into the same old rut. Try eating something from your garden (or your neighbors garden) to add new flavors to your meals. Here are a few of the top fall veggies to try.

Pumkin Pumpkins are not only a symbol for Halloween but a sign that fall has arrived. Use the pulp for a new recipe idea and don't forget to save the seeds. Pumpkin seeds are full of health benefits including stronger bones, arthritis relief and lower cholesterol just to name a few.

Belgian Endive This veggie is full of nutrients and vitamins like vitamin A and C. It is high in fiber as well as low in calories. At only 8 calories per cup, you can add this to your meals without packing on the added calories. Add this veggie to your next dinner salad to add new flavors to an old favorite.

Winter Squash Although this veggie is called a “winter” squash, many varieties come into season early fall and can last until winter. Rather it is Butternut Squash, Acorn Squash or another type, these veggies are thick skinned and protect the sweet, rich flesh inside. You can mash these, bake them, roast them or even cook them in the microwave. Filled with flavor and nutrients, this is a great fall addition to your weekly recipe ideas.

Check out these benefits to Pumkin Seeds

Exercise Tip

Enjoy the Fall Weather

In addition to all the new flavors that the fall harvest brings, the weather adds a new and exciting way to exercise. No more hot, steamy summers where you are sweating and feeling dehydrated from a simple walk in the park. Fall weather is cooler, more enjoyable and allows you to go faster and further than you outside summer workouts. So take to the road on your bike, put on your walking or running shoes and get your behind outside for a great workout.

With the fall also comes lots of local community activities. Although many are for the kids there are lots of activities offered up for adults. Try taking a dance class, join a walking club or perhaps a bowling league to add extra activity in the fall season.

With the fall season also comes the new series on TV. You may find yourself sitting more than during the summer. No need to miss your favorite show. Instead, move the treadmill to the television room and walk while you watch. Or just get up and march in place while catching up on your favorite characters.

Here are some great reasons to walk for your exercise.

Monthly Recipe

Fall Veggies Recipe

This fall recipe incorporates many fall veggies. It's a medley of flavors and nutrients and makes a great side or as your main dish.

Roasted Vegetable Dish

What You Need:

  • 1 small butternut squash, cubed
  • 2 red bell peppers, seeded and diced
  • 1 sweet potato, peeled and cubed
  • 3 Yukon Gold potatoes, cubed
  • 1 red onion, quartered
  • 1 tablespoon chopped fresh thyme
  • 2 tablespoons chopped fresh rosemary
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste

How to Make It:

  1. Preheat oven to 475 degrees F.
  2. In a large bowl, combine the squash, red bell peppers, sweet potato, and Yukon Gold potatoes.
  3. Separate the red onion quarters into pieces, and add them to the mixture.
  4. In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper.
  5. Toss with vegetables until they are coated.
  6. Spread evenly on a large roasting pan.
  7. 1.Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Number of Servings: 12

Nutrition Information Per Serving

Calories 123; Fat 4.7(g); Fiber 3(g); Protein 2(g); Carbs 20(g);

WW Points 2

Try these healthy pumpkin recipes for more fall sides.

Until next month, remember to eat healthy and keep exercising. These are the 2 keys to losing weight and feeling great.

Exercise 4 Weight Loss 2 Achieve Fitness and Health

Best wishes from your diet buddy


Exercise 4 Weight Loss

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