8 Delicious and Functional Fall Foods

With Halloween right around the corner and Thanksgiving and Christmas following close behind it’s a great time to start thinking about the change of the season. The last 3 months of the year present a great time to come together with friends and loved ones. The pinnacle of these gatherings is often the food and treats that are shared.

For some folks, the buffet of rich foods and desserts can be a real challenge. Know that it’s okay to indulge in some of your favorite treats. Just focus on filling up with delicious foods that also have health benefits first and staying active. Let’s fork up 8 Delicious and Functional Fall Foods that you should focus on eating!

Turkey
Pumpkin
Squash
Apples
Cranberries
Pecans
Brussel Sprouts
Beets

Turkey
Turkey is a very rich source of protein, niacin, vitamin B6 and the amino acid tryptophan. It also contains zinc, selenium, and vitamin B12. The skinless white meat of turkey is low on fat and is an excellent source of protein. Don’t be afraid to double down on turkey if you’re missing out on other healthy options at the table.

Pumpkin
Pumpkin is rich in potassium and vitamins A, C, and E. A serving of pumpkin also contains more than 20% of your daily recommended intake of fiber. This fun fall food can be prepared in a variety of ways so try to keep this dish simple and not too sweet by doctoring it up with freshly ground cinnamon and a little sea salt. And no, a pumpkin spice latte does not count!

Squash
Squash a tremendous source of beta carotene, manganese, and antioxidants like vitamin C. It’s also a great source of potassium that is associated with lowering blood pressure. A roasted acorn squash with a little grass fed butter and some lean protein can be a simple and delicious harvest dinner!

Apples
Apples are a fan favorite when it comes to fall foods and a fun fall activity. They are a great source of Vitamin K, potassium and immune-boosting Vitamin C. “You also get plenty of dietary fiber (pectin) from this delicious fruit that can help you feel satiated. Eat this fruit whole, add it to a salad, or make it the foundation of a healthy dessert. Bonus points if you pick your own!

Cranberries
Cranberries are a fall superfood high in vitamins, fiber, minerals and antioxidants. They are also correlated with reducing the incidence of urinary tract infection and contain immune boosting properties to boot! Rather than buying pre packaged cranberry sauce try making your own with fresh squeezed orange juice for a healthier alternative.

Pecans
Pecans are a great source of Vitamin E (which is both immune-boosting and anti-inflammatory) as well as B-vitamins and magnesium which are essential for a healthy heart and muscle function. A handful of pecans make a great snack but some pecan themed desserts can be loaded with sugar so proceed with caution.

Brussel Sprouts
Brussel sprouts are a cruciferous vegetable that contain potassium, iron, and heart-protective B vitamins—including B6 and thiamin. Brussel sprouts also contain prebiotic which feed the healthy bacteria in your gut. You can’t get enough of this crispy crunchy veggie!

Beets
Beets are a go-to fall food when it comes to fiber, iron, potassium and folic acids. This superfood can be prepared in a variety of ways from roasted beets and beet chips to a nice cold glass of beet juice to help you detox.

There you have it. 8 delicious and functional fall foods that you should aim to incorporate into your diet this season. Have more questions on how to get in the groove with healthy dietary choices this fall? Get in touch with one of our coaches and we’d be happy to help!

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Derek Williams

CrossFit Coach

The questions ‘what does CrossFit mean to me’ and ‘Why do I want to be a coach’ come down to a simple quote that I immediately thought of. “It’s not the years in your life that count, it’s the life in your years.” – Dr. Edward J. Stieglitz
He wrote that in a book on longevity, and I believe that CrossFit has added life to my years and is responsible to adding life to the years of countless people and will continue to do so for many years. I have more life in my years because I’m more physically fit, because I have developed a habit of working out 4 times a week, because I track macros and count calories and because I don’t have to figure out what I’m going to do in my workouts. I feel better, I’m able to be more active with my family and friends, and I’m generally happier than I would be otherwise. And that’s all because of CrossFit. I thought about exploring coaching a while ago because I thought it would be a good way to develop my knowledge of the sport as well as help me develop coaching skills that jobs that I want in the future are looking for. Becoming a coach has given me experience with managing different personalities, meeting people where they are, motivating people in the most effective way and advance my understanding
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Our wealth is our health…I truly believe there is no better investment any of us can make than in our mental and physical health.   Living an active, healthy lifestyle enables us to get more out of life and live it to the fullest.    As a lifelong runner, I came to Widespread looking to find balance in my fitness by building strength and power.  What I found was a community of people who motivate, encourage and support one another inside and outside the gym.  Coaching at Widespread gives me the opportunity to help our athletes on their journeys toward health and fitness.  Learning new movements, improving technique and hitting PRs motivates athletes of any age, and it’s critical for those of us who want to continue growing.   Life is better together, but life is rich and full when you are healthy and fit.

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Amy Poshusta

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As I have reached my mid-40s, my desire to find balance in a healthy lifestyle has peaked; balance in how much I train or workout, how much emphasis I place on healthy food choices and how much time I spend socially connecting with my family and friends.  To me, CrossFit is this balance.  It is the overlapping region on my own personal Venn diagram of training, nutrition and lifestyle, and it is providing me the best quality of life and health.  It is about challenging one’s capabilities with new and demanding workouts, nurturing bodies to grow and supporting mental health with a super fun community of like-minded and encouraging people.  CrossFit is challenges and rewards. It is individually competitive and collaborative.  It has pushed me to better how I move and to mentally persevere.  And as a result, I am the strongest, and perhaps the happiest & healthiest, I have ever been in my whole life.

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When I sit down to think about what CrossFit means to me this is what comes to mind…..self-confidence, strength, peaceful mind, supportive tribe, willingness to get out of one’s comfort zone, and not being afraid to show weaknesses.   Growing up playing sports, becoming a mom took a toll on me physically and mentally.  After our first set of twins, I tried to stay active, but after our second set, I found I didn’t have time.  I woke up one day sick of being tired, out of shape, and I knew I wanted to be a better roll model for our children.   After getting the courage to ask a friend about her CrossFit classes, I signed up for a No Sweat Intro.  After meeting with Matt, I just knew it was something I had to try or I would always wonder “What if.”  I quickly fell in love with everything about it.  The variety of the classes, the community that pushes you to step outside your comfort zone, and the incredible coaches who help you believe in yourself when you feel like stopping because you haven’t work out in years.  CrossFit has dramatically changed my life and I LOVE helping others realize the same benefits in their lives.  Knowing that I get to assist others become stronger, both mentally and physically, is the foundation of why I love being a coach.

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Kari Kirkendall

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CrossFit literally changed my life. Now I know this sounds cliche or a little extreme, but it honestly did. CrossFit not only gave me a self confidence I had no idea I could posses, a self love I didn’t think was possible and an outlet to any challenge life threw my way, but also gave me my husband, my way of living and a discovery into a passion that consumes my life in the best way possible.

What I do every day is incredible. Every day I see something amazing and inspiring happen to people that I truly care so much about. And what I am talking about has nothing to do with being able to deadlift a huge amount of weight (although that IS awesome and I am always pumped when that happens) it’s about athletes coming in with stories about being able to do something they haven’t been comfortable doing in over 2 decades (whether it’s fitness related or just wearing a piece of clothing), or seeing two children under the age of 10 tell their mom and/or dad they want to be strong like them some day, or watching people become comfortable in their own skin in a way that 3 months ago they never thought they would ever be able to do. It gives me a passion and a drive to never stop doing what we are doing.

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Matthew Kirkendall

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To me CrossFit means opportunity……..

Suffering a stress fracture to my femur, while training for my first 100 miler ultra, I sought out a different outlet to prove my fitness and stay active.  CrossFit gave me this opportunity.  Besides mostly disproving my actual fitness level, it provided me with a incomparable challenge and more accurate way to set physical and mental limits for myself.

Going through heart breaking personal struggles at home and making the life changing decision to move out west alone, away from friends and family, I arrived craving personal connection and sense of belonging.  CrossFit gave me this opportunity.   All it took was suffering side by side through a WOD before it felt like I had been a part of the community for years.

Years of reading, studying, testing everything I could on fitness and what is meant “to be fit” could only be so gratifying, I wanted to share my knowledge, experience and passion with others.  CrossFit gave me this opportunity.  It’s the feeling and joy I get when, I am able to coach a new athlete through a task that seemed impossible minutes before or see their face light up when a movement feels effortless after weeks of struggle, that makes me realize this is what I was meant to do.

Whether it be working for a national corporation or coaching at the local box, I have often questioned their ways of doing business, claiming I could do it better if only it was my business.   CrossFit gave me this opportunity.   Operating a successful fitness facility is a dream come true and proof that I can accomplish anything with the determination, patience, sacrifice and the opportunity.

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