Fall Flavors

Autumn is a prime time to enjoy all types of squash. This nutrient-packed crop dates back thousands of years. Studies have shown that winter squash contains folate, which has been shown to reduce the incidence of birth defects.

Milk it: For what its worth

Low-fat milk may be a potent alternative for your workout recovery compared to popular sports drinks. The Mayo Clinic reports that milk feeds the body with both the carbohydrate lactose and proteins whey and casein, which aid in building and repairing muscle. Milk also contains electrolytes that are essential for refueling.

Nightly rituals

Balancing your family’s busy schedule in the fall can be a chore. Create an evening routine each night to relax from the days events, both physically and mentally. A study from Duke University suggests turning off electronics an hour before bed and avoiding strenuous activity before turning in for the night. Peppermint tea or milk can also eliminate any nighttime hunger pangs.

Sodium overload

Managing sodium intake is key for maintaining healthy blood pressure. The Centers for Disease Control and Prevention reports that about 90 percent of Americans eat more sodium than is recommended for a healthy diet. The Institute of Medicine recommends 1,500 mg of sodium per day.

Don’t forget the weights

Weightlifting exercises are important because they help offset muscle loss associated with aging. According to the Mayo Clinic, muscle tissue burns more calories than fat tissue, making muscle mass a key factor in weight loss.