Fall for Seasonal Produce With These Third Meal Ideas

The bounty of the fall season makes it easy to expand your menu with fruits and vegetables.

We could all benefit from more servings of fruits and vegetables every day. Even if you make healthful food choices, chances are good that you don’t meet the recommended number of fruit and vegetable servings. An average adult should aim for about 2½ cups of vegetables and 2 cups of fruit each day, but nearly 90 percent of us fail to meet the guidelines for servings of vegetables, while 75 percent fall short on daily servings of fruit.

If you are using an Isagenix System, an essential part of planning your balanced 400-600 calorie meal is ensuring you fill half your plate with fruits and vegetables. The abundance of autumn produce is an opportunity to refresh your third meal menus with greater variety and can help inspire you to get more fruits and vegetables every day, too. Make the most of fall with these tips for finding what’s in season near you, selecting the best-quality produce, and bringing out natural flavors in the kitchen.

What’s in Season in Autumn?

Because so many foods are available year-round, it’s not always obvious what’s in peak season. Your local farmer’s market can be a good resource for the freshest seasonal produce near you. These are some favorite fruits and vegetables that are in season during autumn.

  • Fruits: Apple, pear, pomegranate, blackberry, fig, and persimmon
  • Green vegetables: Brussels sprouts, Swiss chard, kohlrabi, and artichokes
  • Orange vegetables: pumpkins, sweet potatoes, and hard squash varieties like acorn and butternut
  • Red vegetables: sweet peppers, chili peppers, and beets

How to Pick the Best Produce

Most people have a favorite trick to selecting the best quality fruits and vegetables from the market, from thumping and tapping to squeezing and sniffing. In general, you can select quality produce by looking for fruits and vegetables that are free of blemishes and discolorations and have a firm, uniform texture. There are a few additional tricks to picking certain types of produce.

  • The best pumpkins and squashes are firm, smooth, and heavy for their size
  • Pears are ready to eat when the flesh near the stem yields slightly under firm pressure
  • A ripe pomegranate is plump, rounded, and feels heavy in your hand
  • Quality artichokes are large and rounded at the base and have tightly closed leaves
  • The most tender beets are the size of your fist or smaller and are firm with smooth skins

Serve up Seasonal Flavors

When you start with the freshest seasonal produce, it can be nearly effortless to create a delicious and nourishing meal. Simple preparation techniques are often your best choice to allow the natural flavors of fall fruits and vegetables shine through in any recipe. Consider these ideas for a for a fresh, seasonal third meal.

  • Bring out big flavor with roasting

Any vegetable with a firm texture can be roasted with flavorful results, from beets to Brussels sprouts. For even roasting, cut vegetables into uniformly sized pieces, lightly brush olive oil, and spread the pieces in a single, even layer on a baking sheet.

  • Don’t skip salads in fall

Autumn fruits and vegetables can make hearty additions to salads. Toss shaved Brussels sprouts with a light dressing, add grated beets for bright color, or toss in shredded kohlrabi. Sprinkling pomegranate seeds or adding a crisp, sliced pear offers a sweet crunch to any fresh salad.

We can all benefit from adding more servings of fruits and vegetables to our day. Take advantage of the seasonal abundance and variety of fall produce for fresh inspiration for your third meal on Shake Days.


U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.

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How Jim Coover Brought Adaptogens to Isagenix

One of the pillars behind many great Isagenix nutritional products are adaptogens. Originating from the Greek word “adapto,” the term adaptogen is applied to plants that produce special substances, allowing them to evolve under significant conditions of environmental stress. Some adaptogens are found to have properties that also benefit humans when used daily.

Former Soviet Union research scientists Nicolai Lazarev and Israel Brekhman were the first to study adaptogens. Their research found that adaptogens work by normalizing the body’s functions under stress, and daily consumption improves mental and physical performance while reducing fatigue (1, 2).

It’s because of this evidence that Isagenix includes adaptogens in many of the company’s products. Ashwagandha, eleuthero root, rhodiola, wolfberry, and schisandra are just several adaptogens found in products like Ionix® Supreme, e+™ Energy Shot, Cleanse for Life®, and IsaGenesis®.

Isagenix Owner and Chairman of the Board Jim Coover is personally responsible for bringing adaptogens to Isagenix.

Here he tells his personal story and education of these plant compounds through his meetings with Brekhman:

“Back in 1990, I was working with some of the pioneers of the health and fitness industry. We were very interested in learning about the training techniques used to boost the performance of elite Soviet athletes. Our quest led us to discussions with former Soviets. We learned that the Soviets were quite advanced in restoration and were using substances called adaptogens to help the body recover from intense exercise. As we continued to learn about adaptogens, we learned there was one man known as the ‘Father of Adaptogens,’ Dr. Israel Brekhman.

“Brekhman was a pharmacologist during World War II, and his role was to help keep soldiers awake while they were in the trenches. They were using drugs to keep the soldiers awake, but Brekhman noticed the substances were taking a significant toll on the health of the soldiers. He vowed that when the war was over, he would dedicate his life to finding natural substances that could enhance performance without harming the human body.

“We were able to contact Brekhman, but he had to be very careful when revealing his body of work. He was still employed by the Soviet government and they had a clamp on this technology. Interestingly, Brekhman said it was his dream to bring adaptogens to the mass public instead of just elite athletes and the space program. But, of course, the government was trying to keep these as their own state secret.

“It was during these initial conversations in December 1990 when the former Soviet Union collapsed. I don’t know if it was fate or destiny, but discussions that previously felt impossible suddenly felt attainable. We were going to bring adaptogens to the Western world. I was one of the first people to travel to Vladivostok, a closed-off city where military and submarine bases forbad Westerners to visit. But, with this opportunity, I went with the intent of learning from Brekhman, meeting some of his scientists, and bringing this technology to the rest of the world. Thankfully, I was able to accomplish that.”

In 2002, when Jim and Kathy Coover founded Isagenix with John W. Anderson, Jim Coover knew he wanted adaptogens to play a part in the products.

“John was very familiar with adaptogens. In fact, he was already very involved with adaptogenic substances,” Jim Coover recalled. “Soon thereafter, we talked about developing an adaptogenic tonic that could be used daily. We felt what was missing in most peoples’ regimens and strategies was the presence of adaptogenic substances and their unique ability to change the way the body responds to stress.”

The rest is history. By traveling to Russia, meeting with Brekhman, and learning about the potential of adaptogens, Jim went on to help turn Brekhman’s dream of adaptogens for the masses into reality.

Almost 30 years after learning about adaptogens, Jim continues to use them daily. When asked which adaptogen-rich Isagenix product is his favorite, his answer is a sentiment shared by many, “I can’t get along without all of them!”


  1. Panossian A, Wikman G. Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Curr Clin Pharmacol 2009;4:198-219.
  2. Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stree-protective activity. Pharmaceuticals 2010; 3: 188-224.

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