Monthly Archives: September 2014

Be an Active Family this Autumn!

The leaves are changing colors, the weather is getting cooler, and the night are getting longer. Goodbye summer — hello Autumn! Keep your family active in the cooler days with these fun seasonal ideas. 



Fall is apple season. A great way to have some fun, and get some exercise, is to go to a local farm or orchard and pick your own apples. This will get you outside, walking around, and stretching for the perfect find. Picking a bushel of apples also leaves you with a great, healthy snack!


Halloween is coming quickly, and one of the best things about fall is finding and carving a pumpkin. Going to a local farm and walking around the pumpkin patch for the day is a great source of exercise. You can also save those pumpkin seeds for a healthy snack. Sprinkled with a small amount of salt and baked in the oven, they taste great! They also give you a great source of fiber and Vitamin E.


Another great outdoor fall activity is a corn maze. What could be more fun than getting lost in the middle of a cornfield and working together, as a family, to find your way out? Corn mazes keep everyone in the family active and interacting as a team.


This is the perfect time of year to go outside and enjoy nature. Go for a walk in one of the many GREAT parks nearby. Make a game out of collecting all the different colored leaves. You can also stop at the library and pick up a book about trees and birds and learn about them along your stroll. After a great day through the park, enjoying the sights and sounds of fall, go home and make a collage with all those beautiful leaves!


Instead of sitting home all day Sunday and watching the football games, go outside and play your own! Get all the friends and family together and organize a touch football game. This is a really fun way to fight the lazy Sunday afternoon slump!


If you have a yard where a lot of leaves fall, a great form of exercise is to rake leaves. Turn this activity into a game – give the kids an appropriate sized rake and have them do fun things like clear out a path that spells their name, or tell them to rake leaves of a certain color, or you can get those fun leaf bags to fill up and decorate for Halloween. This one helps clear the yard, gets everyone active, and lets everyone have fun all at the same time!



Filed under Nourish the Mind

Sweet & Tangy Slow Cooker Beef Brisket

In my house, nothing says fall like a good slow cooker meal! The sweet and tangy sauce compliments the vegetables and spiced brisket – perfect for a chilly fall evening. Serve with some mashed potatoes for a hearty and filling meal. 


1 (4 1/2 pound) flat-cut brisket roast, fat cap trimmed to 1/8-inch thickness
1 tsp salt, divided
1/2 tsp ground black pepper
1 Tbsp canola oil
1 1/2 tsp garlic powder
1 tsp paprika
3 medium carrots, peeled and cut into thirds
3 celery stalks, cut into thirds
cooking spray
2 large onions, halved and vertically sliced
4 garlic cloves, chopped
1 cup low-sodium beef stock
1 (15-oz) can crushed tomatoes
2 Tbsp brown sugar
2 Tbsp cider vinegar
5 thyme sprigs
2 bay leaves
flat-leaf parsley for garnish (optional) Continue reading

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Lemon & White Wine Marinated Grilled Chicken

A quick and easy weeknight meal — a perfect excuse to open up a bottle of dry white wine on a Wednesday! Serve with a side of grilled or oven roasted vegetables and whole grain pasta for a complete and balanced meal. 


1 Tbsp grated lemon rind
2 Tbsp fresh lemon juice
2 Tbsp dry white wine
2 Tbsp extra-virgin olive oil
1 Tbsp fresh oregano leaves
1/2 tsp dried dill
1/4 tsp crushed red pepper
2 medium garlic cloves, minced
4 (6-oz) skinless, boneless chicken breast halves
cooking spray Continue reading

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September is Whole Grains Month

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Turkey and Oat Burgers

September is national whole grains month! Try this healthy turkey burger mixed with oats and served on a whole wheat bun for a double whole grain rich meal! Perfect for a late summer backyard barbecue. Serve with grilled veggies or a fresh fruit salad for a complete meal.


1 cup regular oats
1 cup finely chopped onion
1 Tbsp chili powder
2 large egg whites, lightly beaten
1 (14.5 oz) can diced tomatoes, drained well
1 1/2 pounds ground turkey
cooking spray
6 (2-oz) whole wheat sandwich buns, toasted
tomato slices, and lettuce leaves for topping Continue reading

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