Shulman Health and Wellness


Published on September 08, 2017


Fall is almost here which means it's time to start thinking about all the delicious harvest foods we get to look forward to! These fall inspired superfoods are filled with tons of nutritional goodness - making them ideal for weight loss and health. Pumpkin - This bright orange vegetable is not only great for decorating your house on Halloween but is chock full tons of beneficial nutritional properties that we can't pass up. The fiber, potassium and vitamin C found in pumpkins support heart health and the seeds are a rich source of beta-carotene - a powerful antioxidant.  1 cup of pumpkin has only 50 calories and 3g of fiber, helping you feel fuller longer.  Ginger - This spicy root can boost your digestive system as it is loaded with antioxidants and anti-inflammatory components, which have also been shown to have a potent anti-nausea effect. Throw some fresh ginger root into hot water or add into your morning smoothie to enhance both flavour and nutrition.  Brussel sprouts -  Brussel sprouts are low in calories and high in vitamins C, and K. They are also full of both soluble and insoluble fiber. This sulfur-rich vegetable also offers detoxifying properties that are good for the liver and our overall health. Roast with some olive oil for a tasty side dish at dinner.  Apples Remember that old saying "an apple a day keeps the doctor away?" Well they certainly weren't wrong! This crunchy superfood is always at the top of my list. Apples are high in pectin – a fiber which has been shown to help lower cholesterol, balance blood sugars and prevent constipation. Apples are also high in potassium – a mineral that can help control blood pressure and reduce the risk of stroke.  Pomegranates - A fall favorite, pomegranates are filled with antioxidants, helping us to fight certain types of cancers while proving us with tons of vitamins such as vitamin C, vitamin K and potassium. These juicy seeds have also been shown to help lower cholesterol levels, reduce the risk of stroke, and aid in weight management.  Beets - Beets have been shown to provide antioxidant, anti-inflammatory, and detoxification support. These bright red root vegetables are also filled with folate, vitamin C, potassium and fiber. In fact, one cup of beets contains a whopping 4 grams of fiber. Don’t forget – the roots and greens of beets are edible as well and chock full of their own nutritional components! Sweet potato - These tasty spuds are a rich source of fiber, are lower on the glycemic index vs. their white counterparts and are high in vitamin C. Although naturally sweet tasting, the sugars in sweet potatoes release slowly avoiding a blood sugar spike, which leads to fatigue and weight gain. Sweet potatoes also contain the plant chemical called carotenoids (which accounts for their bright orange color) –a pre-cursor to vitamin A in the body. Carotenoids help to strengthen eye-sight and protect against the signs of aging.  Broccoli - Let’s go green! Broccoli is a cruciferous vegetable that contains 135% of your daily value for vitamin C as well as many B vitamins providing your body with clean, usable energy. This powerhouse vegetable is also low on the glycemic index and is an excellent source of fibre and chromium making this vegetable ideal for balancing blood sugar levels. Broccoli is also known for its anti-inflammatory and detoxification properties.  Onions - The vegetable that is known to make us cry and give us bad breath is also chock full of healthy benefits. Onions contain flavanoids, which reduce the risk of cancer, heart disease, and diabetes. They are also the most polyphenol-packed foods you can eat, an essential for disease prevention, and anti-aging.

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