Autumn Leaves Changing Colors
As summer ends and autumn comes
Days get shorter, misty and cold
And in this spectacular season
Nature’s beauty graciously unfold
Trees get ready to slow down
And in autumn take some rest
And show amazing colors of love
That are all at their best
Green fades away quickly
And yellow and orange appear
To show off their vibrant hues
And warmup their surrounding dear
Sunlight and cool nights of autumn
Help leaves to turn orangish red
And combine all things smoothly
To add magic in season’s lovely bed
And all this shedding and replacement
Of leaves continue throughout the year
And trees only shed leaves in autumn
To prepare for another winter dear
This is God’s spectacular display
Of beautiful colors of the fall
During which many changes occur
Including yellow, orange and red of all.
***Inspired by the changing colors of Autumn in Canada.
Enjoy Autumn with these Pumpkin Dessert Recipes - Click Here
1) Canteloupe – One serving has just 46 calories and nearly a day’s worth of vitamins A & C. It’s also a very good source of potassium. Eating it raw or making a fruit salad with a little feta and mint makes a delicious summer lunch.
2) Zucchini – Wow, only 29 calories in one cup and is high in fiber, vitamins A, C and K and also potassium. It also adds bulk and substance to your diet. Zucchini is versatile in that it can be grilled, eaten raw, stuffed, made into chips or used to replace noodles in homemade lasagna.
3) Eggplant – This purple beauty is a good source of vitamins B6 & K as well as being a very good source of fiber. It is also low in calories and contains antioxidants that fight disease. The purple color is a cue that it will benefit the heart and memory. Prepare it sautéed, grilled or cubed in a stir fry or on a sandwich.
4) Blackberries – Blackberries are a good source of potassium and vitamins E, C, K & manganese. They are also loaded with fiber and antioxidants. Other benefits include protecting the heart and lowering blood pressure. They add a nice taste to a glass of ice water or seltzer or add them to salads. Blackberries are popular in baked goods as well.
5) Yellow Summer Squash – This is also known as “crookneck or straightneck” squash. It is rich in fiber, vitamins C, K, and potassium and has very few calories. Prepare it grilled, in a summer soup or be creative and use it as a pizza topping.
A culinary tip: A grilling basket or tray is a very easy way to prepare veggies alongside your main meal on the grill. It makes for easy clean up and no mess in the kitchen!
Let us know which summer super foods are your favorite…Comment Below
Read more here: Super Foods
Eat Plenty of Summer Super Foods for a Healthier Diet!
It’s Time for Fall Decorating!
Here’s a poem to get you in the mood…
Every season has its special beauty and autumn is no exception.
Watching the trees turn from a uniform green to all varieties of gold, yellow and red is a spectacular experience.
One can almost be blinded by the fiery brilliance.
How can it be that all this beauty is sign of death and decay?
With all this beauty there is a certain sadness in knowing that the changing colors foreshadow the arrival of a long cold winter.
There are so many ideas out there for fall decorating that it is difficult to choose favorites. Here are three fall decorating ideas that are especially appealing. They are also easy to put together!
Fall Decorating – Fall Pumpkin Chair
Let’s start out with something for the porch or for any room of the house to add that touch of fall…a Fall Pumpkin Chair! How cute is this and easy to paint. Look around your house for an appropriate chair or make a trip to the thrift store. You can use this chair year round by using a cushion other times of the year
Fall Decorating – Rustic Fall Table Centerpiece
This rustic fall table centerpiece is made from old fence boards and filled with candles, pumpkins and gourds. If you can’t find fence boards, any distressed wood would do the trick.
Fall Decorating – Fall Décor Mailbox
For those of you who still have a mailbox, this simple display gives an inviting touch to your yard and home. It also doesn’t interfere with the delivery of mail! Be creative and use flowers and ribbon of your choice that will accent your house.
Fall decor is abundant in the stores and online. However, don’t forget about shopping at thrift stores and second hand stores. When people clean out cupboards, drawers and closets, they get rid of seasonal items as well as normal everyday items.
Images - Courtesy of Pinterest
By Chef Stevie Winsborrow
Here is a great vegetarian or vegan entree that goes well with a side salad. Try chilling the patties before cooking if you have the time; this will help keep the shape while they cook. Drizzle with your favorite healthy ranch dressing. To make these vegan, omit the cheese and use nutritional yeast, and use aquafaba or flax eggs. Serves 4.
2 cloves garlic, minced
1 cup broccoli, lightly steamed and chopped
1 shallot, minced
1/2 cup grass fed or goat cheddar
1/2 c parmesan cheese
2 c cooked tricolor quinoa
1 c gluten free panko bread crumbs or almond flour
2 pastured eggs
1 tsp paprika
1/2 tsp sea salt
1/2 tsp black pepper
basil, parsley, lemon zest and dill to taste
Mix all in a mixing bowl. Shape into patties. Fry up in a skillet in enough olive oil to coat bottom of the pan. Enjoy :)
Busy, busy, busy. It seems, as the years flow into the future, we’ve become busier, more to do, extra to witness, goals to achieve. It is a truth that our existence relies on the necessity that we stay active. But are we experiencing the correct type of activities? Namely, Gym-Time!
Hark! I hear a communal justification for not exercising, “I don’t have the time”. Let’s be honest, we can all find the time to exercise. I don’t believe it’s due to not having the time, I believe it is due to when and the time it takes to exercise.
People are busy, we all have our lives to lead. But we, as a society, have grown to expect immediate results; we have become impatient and have grown indolent. As a result, our overall health is declining. So how do you find time to exercise? I’m taking you back to school.
First you should identify the time of day that it is best for you to exercise. Everyone is different so you must discover what is best for you. To ascertain, ask yourself these questions:
When am I at my best during the day?
When do I have the most energy?
At what point in the day is my mood at its best?
My answer to these questions is The Morning. I rise early and start my day around 4:30am. I allow myself time to wake up, drink coffee, and take care of natural needs. Then I head to the stationary bike and crank out 25 miles. Later that morning I will consume nourishment, tend to business, and then head to the gym for resistance training. Then shortly after 11am I will complete my day’s training with cardio, usually one of my High Intensity Interval Training (HIIT) sessions I designed. I schedule my day so all my exercising will be complete before noon. The paramount reason for this is due to the fact that I am not at my best past early afternoon.
Now, that is MY exercising time frame. This is just an example. Many would not want to devote 3+ hours to exercise. I do, because it’s my passion and my job. Obviously, yours needn’t be so strenuous and time consuming. Remember, it has been recommended that older adults engage in moderate physical activities at least 2 times per week and strength training 2 times a week. Your Personal Trainer Will recommends an equivalent mix of moderate- and vigorous-intensity aerobic activity 3 times a week and strength training 2 or more days a week.
The next step is to break up your workouts. I recommend doing cardio/aerobics as early as possible. Doing cardio/aerobics late in the evening may disrupt your sleep. Also, starting your day with cardio/aerobics will give you energy throughout the day.
Next, weight/strength training. If you must do cardio and strength training on the same day, I recommend performing strength training 2 hours after cardio, even better would be the afternoon. This will allow your body time to recover so you can get the most out of the strength training. The most achievable plan would be to alternate cardio and weight training on different days. The weekly program would look something like this: Monday, Wednesday, Friday cardio in the morning, Tuesday and Thursday (Saturday if you feel strong) weight/strength training in the morning. You can substitute the time of day to best suit your needs.
Lastly, establish a routine. In the beginning a new routine will seem tough. Just stick with it. Be consistent. Soon you will develop a routine and exercising will become second nature. New healthy habits take approximately 14-21 days to become routine; often this can be achieved in fewer than 14 days. Tough out the first week and by the second you’ll be on your way to a new healthy you. I know you can do it!
If you would like assistance in getting a routine started, please contact us at firstname.lastname@example.org . We can set you up with an exercise routine and specialized diet plan that will change your life!
Khronology - Functional Fitness and Nutrition
Colorado Springs Over 50
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