Hello and Welcome. I hope you enjoy my quarterly newsletter for the Fall of 2021. My goal is to provide you some real-world context around food and diet and how they relate to both your health and well-being.
As we step into fall, outdoor temperature begins to drop and the skies turn gray. We can experience some related changes in our diets and food choices. We begin to shift our focus towards more indoor activities and start to reincorporate more warming and comforting foods into our meals.
Worried your slowing metabolism is what’s making weight management so challenging? Hold that thought. A recent study published in Science magazine reports that our resting metabolism stays relatively constant from age 20 to 60, at which time we begin to see a steady metabolic decline. What does this mean for my diet and weight? Any concern over our slowing metabolism before 60 should probably be directed towards assessing any changes in our diet and lifestyle. What can we do about that? Focus on getting some physical activity each day, get sufficient sleep and of course, include adequate nutrients, such as water and protein in your diet.
Fall's Featured Food
Some of the freshest foods we find in the fall are an abundance of pears, apples, squashes, potatoes, broccoli, garlic and cauliflower. Sweet Potatoes are one food in particular we find readily available this time of year. They are a key component in The Blue Zone diet, a dietary approach tracking the foods most commonly eaten within cultures with the longest lifespans.
Sweet Potatoes are a truly nutrient-dense food, packed with many vitamins and minerals. Rich in both fiber and resistant starch, Sweet Potatoes are a great food for digestive health by feeding and promoting ‘good’ gut bacteria. The Vitamin A & C in Sweet Potatoes act as powerful antioxidants to help promote our immunity. Sweet Potatoes support proper vision and eye health, as they are an excellent source of Beta Carotene. They also contain a high level of naturally occurring Magnesium, Iron, Potassium & Copper. Sweet Potatoes are a great addition to soups, stews, even stir fries and can be easily enjoyed either oven roasted or baked. Try roasted Sweet Potato steak fries or a baked Sweet Potato in some olive oil to add some powerful nutrients into your meals. Below, I have included a delicious recipe for a simple African Peanut Soup featuring our friend, the Sweet Potato.
I hope you are finding the foods you need to satisfy both your individual dietary needs and your relationship with food and culture. Please feel free to share this newsletter with others. As always, if you know someone who may benefit from my nutrition counseling services, please encourage them to contact me. Be Well, but also, be Well Fed!