Laura's Corner - November 2013

Laura Greenfield Laura Greenfield
JCCSF Fitness &
Community Wellness Manager
Our certified nutritionist, Sara Gilman, helps Members get healthy and stay healthy by educating them on the benefits of good food choices. To create a healthy eating plan, email Sara at

                 – Laura Greenfield

Sara Gilman
Sara Gilman

Fall Bounty 
By guest columnist Sara Gilman, 
JCCSF Nutritionist & Personal Trainer

In California fresh produce is always available, with a variety of fruits and vegetables growing at different times throughout the year. By eating seasonally you can take advantage of local, fresh and nutrient-rich produce while saving money, protecting the environment, and improving your health.

An abundance of nutritious fruits and vegetables are harvested in the fall. Now is a great time to eat dark leafy greens like collards and kale, which contain iron, calcium, Vitamins A, C and K, folic acid and potassium. Plants in the chenopod family (beets, chard, spinach, quinoa) are in season. The beet is a great antioxidant and anti-inflammatory. Fall also means an abundance of cruciferous vegetables like broccoli, Brussels sprouts and cauliflower, which are known for their cancer-fighting compounds.

Persimmons, apples, pears and oranges are also in season. Persimmons are an excellent source of fiber and vitamins C and B and contain anti-inflammatory properties. As winter approaches, pumpkins and acorn and butternut squash start showing up at farmers' markets. Squash is rich in vitamin A (a powerful antioxidant that helps maintain good vision and skin integrity), vitamin B complex, iron, zinc and potassium.

Farmers' markets are a great resource for local produce. Find your closest farmers' market.

To view a complete list of Bay Area seasonal fruits and vegetables, visit the CUESA (Center for Urban Education about Sustainable Agriculture) website.
Have questions about fitness or training? Email Laura Greenfield.