Introducing Fall Vegetables

It’s fall again and clubs everywhere are seeing members returning from summer vacations as well as new members trying to establish a routine for the coming school year. It’s a great opportunity to present new programs or give old programs a fresh look.

This is a super time to introduce a weight loss program. Some people do gain weight over the summer and others just want to lose weight before the holiday season really kicks into high gear. Why wait until the New Year to make resolutions?

For members, fall is also a great time to take advantage of many great seasonal foods. This is the best time of year to sample fruits and vegetables that may not be part of one’s regular diet. To encourage folks to try these foods, it would be great to have a display of the real things, or at least, to post pictures of them!

My suggestion would be to feature these veggies as part of any weight loss program because we want to encourage our members to find more things to eat that are healthful and nutrient-dense in lieu of junk food or simply restricting calories. Losing weight shouldn’t mean fewer choices, but rather newer choices. Any of the following foods will have low caloric-density and provide tons of flavor and fiber.

Topping the list of seasonal foods is certainly apples and cranberries. There are many varieties of apples from very sweet to very tart to please an assortment of palates. And cranberries are very versatile in recipes either by themselves or combined with other fruits and vegetables.

Winter squashes make a typical fall display with acorn, butternut and other squash alongside the wonderful pumpkins. Also at their peak at this time are members of the cabbage family. These are the cruciferous vegetables – broccoli, cauliflower, Brussels sprouts and kale. They are loaded with phytochemicals, vitamins and minerals and may reduce the risk of getting certain cancers.

Let us not forget the favorite of many body builders and other lean eating types – the sweet potato. Not only is this terrific vegetable low on the glycemic index (and is then superior to the ordinary white potato in that way), but it is also rich in beta-carotene, a powerful antioxidant that helps protect against cancer and aging. Beta-carotene is a fat soluble vitamin, so eating a sweet potato with a fat like olive oil or nuts will help absorption.

Take this opportunity to bring to your members a healthy eating program that will help them lose weight and add to their usual menu choices. They can discover all the bounties of the season, too.

Judith Samuels, M.A. is a certified nutrition and wellness consultant and master personal trainer at Sport&Health Clubs in the Washington D.C. Metro Area. She can be reached via e-mail at judi@judisamuels.com.