Webinar – How to Navigate the Weight Room
- June 17th, 2021
- in Webinar
Alyssa Bean, UA CPD Student
We all know that eating our vegetables during the holiday season can be difficult, especially when grandma makes her world-famous thanksgiving feast that is loaded with excessive calories. But, let’s try to change how we view vegetables this holiday season and make them the centerpiece of the table! Fall to spring is the best time to eat root vegetables as they are in peak season, so they are more flavorful and cheaper!
1) Carrots
Considered a fleshy root veggie, these may already be a staple for your holiday meals. Instead, make carrots into an appetizer with some colorful beet hummus to provide a healthy, snack to avoid overeating later. Try roasted rainbow carrots that can be baked with olive oil and a variety of herbs to provide a beautiful, and more importantly flavorful, centerpiece.
2) Parsnips
Often referred to as the albino carrot, these veggies have a deeper and more “cinnamon-y” flavor to them. Try adding them to your stuffing or dressing alongside your celery, carrots, and onions to sneak hidden vegetables into your meals. They can also be mashed with potatoes as they have a similar texture and subtle flavor.
3) Sweet Potato
Arguably the most recognizable vegetable in the holiday line-up, have you tried mixing it with other ingredients. A pumpkin-sweet potato- carrot pie, per-chance? Sweet potatoes and carrots when boiled release a natural sweetness that can be enhanced with adding spices like cinnamon, nutmeg, and vanilla. Baked sweet potato wedges are a healthier alternative to a sweet potato casserole.
Alyssa Bean, UA CCPD Student
I know what you’re thinking… Pumpkins are only for Fall lattes, pies, and carving, but did you know that this seasonal gourd is a host of health promoting properties! Pumpkins are considered a “superfood,” due to their high antioxidant content and vitamins and minerals.
1) Antioxidants
Antioxidants help to reduce free radicals in the body, which can be caused by stress, poor diet, smoking, and other factors. Excess free radicals in the body can lead to certain cancers, eye disease, heart-related conditions, and others. Pumpkin has extremely high levels of vitamin C and E, which are known antioxidants. So, ditch that lemon water and start eating pumpkin! A delicious way to eat pumpkin during the colder months is with a creamy pumpkin soup.
2) Vitamin A
In one cup of cooked pumpkin, there is 245% of your recommended daily allowance of Vitamin A! Vitamin A is linked to proper immune function and helping fight off infections. Seeing as we are approaching cold and flu season again, immune function can be lowered from colder weather, so immune system boosting pumpkins can help you stay healthy.
3) Fiber
With 3 grams of fiber per cup cooked, pumpkin may aid in weight loss. Fiber promotes digestion and overall satiety levels as it is usually more difficult for your body to digest, and often linked to lower cholesterol levels, improved gut function, and improved heart function. The American Heart Association recommends around 21-25 grams for women and 30-38 grams for men per day. After one cup of pumpkin, you are already 10% of the way there! You can add roasted pumpkin seeds, or pepitas, to salads, soups, stews, or can be eaten as a snack on their own.