“About how many bags do we usually fill?” I asked my husband as we inspected our yard.

“We fill at least 60 bags with leaves every year,” he noted.

I did not realize he was keeping track that closely. The two of us fill our vehicle with leaf bags numerous times and empty them into the city compost bins.

Unfortunately, my husband was recovering from shoulder surgery a year ago. I would not allow him do any outside work because I wanted him to recover quickly.

Let’s just say I did my best with yardwork. I filled all the raised gardens and other gardens with a thick bed of leaves. Then I called it good.

Unfortunately, we had a lot of work to do in the spring. I think we have a few too many trees.

Autumn is a beautiful time of year with beautiful colors and crisp air that might promote nature  walks.

What are some things you could do to be in tip-top shape for the upcoming cold weather season in the Midwest?

• Are you enjoying some of the fall favorite foods? How about some baked squash, baked apple crisp, pumpkin soup and other fall favorites? Aim for at least 4 to 5 cups of colorful vegetables and fruits daily.
• Are you taking regular walks in nature? Regular physical activity is good for our heart, muscles, bones, joints and more. We all should aim for 30 minutes of moderate physical activity such as walking on most days of the week. That adds up to at least 150 minutes per week.
• Have you had your flu shot? Be sure to check in with your healthcare provider about the immunizations you need.
• Have you stepped up your handwashing in preparation for cold and flu season? Wash your hands frequently with at least 20 seconds of scrubbing with soap and water. Covering coughs and sneezes helps you avoid sharing germs.
• If you live in a cold environment, have you picked up a vitamin D-3 supplement? The action of sun on our skin helps build our body’s store of vitamin D, which is essential for strong bones, teeth and more. As the weather grows colder, we cover our skin and are less likely to get our vitamin D naturally. Vitamin D content is now listed on Nutrition Facts labels, but very few foods provide vitamin D. Oily fish, egg yolks, and fortified milk and cereal are some of the food sources. Check in with your healthcare provider about recommendations for a supplement; 100% of the “Daily Value” is acceptable for most people.
• Are you drinking plenty of fluids? As we move indoors where the air may be drier, we need to keep our bodies well-hydrated with beverages, soups, fruits and vegetables. Many fruits and vegetables are comprised of 90% water. Carry your water bottle with you.
• Consider taking a class. Want to take a step toward staying healthy? Enroll in the all-new Nourish course being offered this fall. Participants also may take part in self-paced online modules beginning Oct. 15.

The classes include information about nourishing your muscles, immune system, cooking for one or two, prescription and non-prescription medications, and overall well-being. Participants are asked to sign up for the series of seven weekly classes. Prizes and certificates will be provided for those who complete at least six of the seven classes or online modules. Extension agents will hold in-person classes in many rural North Dakota counties. Visit www.ag.ndsu.edu/nourish for more information and the locations of Nourish classes and to register for the course.

Enjoy some delicious foods from your local area. Try this tasty and colorful side dish with your end-of-the-season grilling menus.

Skillet Zucchini with Chopped Tomatoes

• 1 teaspoon olive oil or canola oil
• 1 cup chopped onion
• 4 small (6-inch) zucchini, thinly sliced
• 2 medium tomatoes, chopped
• Freshly ground pepper
• Grated parmesan cheese (optional)

In a large, nonstick skillet, heat oil over medium heat; add onions and cook, stirring until softened. Add zucchini and cook for two minutes. Add tomatoes and cook for three to five minutes or until zucchini is tender-crisp. Season to taste with pepper and add a sprinkle of Parmesan cheese if you wish.

Makes four servings. Each (1-cup) serving has 70 calories, 2 grams (g) fat, 3 g protein, 12 g carbohydrate and 15 milligrams sodium (without Parmesan).

Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.