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Find out the seasonal trends

How important are fruit and vegetables in your nutrition? Do you have a hard time integrating them in your menu? Is your intake low because you think that they lack flavour?

I found a Web site that showcases fruit and vegetables that are in season each month: www.fruits-legumes.org. This tool is super easy to use, and it will help you save a few bucks on your grocery bill!

Fall season is fast approaching, and it’s THE perfect time to cook some hearty meals! Fall is also synonymous with root vegetables and squashes: pumpkin, spaghetti squash, winter squash, butternut squash, etc.


Here are two of my favourite, yet simple recipes for some homemade comfort:

  • Spaghetti squash with homemade meat sauce

To bake the squash, cut it in halves, take out the seeds, and put each half upside down on your baking sheet. Preheat the oven to 350°F and bake for 30-45 minutes. The squash is cooked when it flakes easily with a fork.

Pour over your favourite sauce (meat-based or prepared with lentils), and your meal is ready to eat! Make sure you serve it with a salad or raw vegetables.

The sauce will be your source of protein, and if you want to eat some starch for dessert, the spaghetti squash will save you a few calories!

  • Carrot-pineapple cupcakes glazed with yogurt icing, found on page 181 of the Zero Diet 2.

This delicious recipe contains only ½ starch, ½ fat, and 1 sugar!


Feel free to find recipes on your own to prepare your food. The best advice I can give you is to EXPERIMENT! Another advantage of squashes is that they are easy to prepare.

Now, all you have left to do is to snuggle into a blanket and enjoy fall season!


Marie-Eve Nadeau, P. Dt.

Marie-Ève Nadeau, Dt.P.

Member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Marie-Eve joined the Nautilus Plus team in November 2012. Nutritionist since January 2013 and assistant manager at Delson’s centre, Marie-Eve has found a passion for exercise and sports nutrition. She is currently completing her studies with the International Olympic Committee and exercises regularly. She ran her first half-marathon in Ottawa in May 2014, and was thrilled by the experience! She strives to pass on her passion to her clients and loved ones. Her objective is to help her clients get the results they desire and motivate them to adopt a healthy life style. She creates weight loss support groups and holds conferences on motivation and how to plan shopping for groceries.

Find out the seasonal trends is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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