To continue on with the pumpkin theme for the week ..
Here is a quick and easy recipe to give you just what you need for the sweet tooth craving ..
3/4 cup dates, (pit removed)
1/4 cup raisins
1 cup raw cashews
1/8 cup raw almond butter
1 Tbsp pumpkin puree
1 Tbsp pumpkin pie spice
1/2 tsp cinnamon
2 Tbsp of unsweetened coconut flakes
Place all ingredients in the bowl of your food processor. Pulse until they come together. You want the cashews to be pretty finely chopped.
Place the mixture onto a cutting board and use your hands to shape it into a square that is an even height.
Cut the square into bars or squares, and place in the fridge for 30 minutes to an hour.
This past weekend we completed our final days of the CPM yoga teacher training. It was so great to watch these women come from being nervous about teaching a pose to teaching a full hour class to students all on their own.
It was great to hear how each one of them wanted to teach or learn more about yoga for many different purposes. Some wanted to teach kids, others wanted to help co-workers, some wanted to learn more about their practice, and some were not sure where they wanted to take it.
Throughout the last few weeks the common theme was “how great people where feeling from yoga”.
So I came to the conclusion that It doesn’t matter what level you are at or “how flexible you are, etc… everyone starts somewhere.
The best part is yoga can be part of your daily routine for the rest of your life. I was talking to my grandma this week and she is doing a weekly “chair yoga” at her gym. This really helps her to be able to move better and reduce muscle and joint tightness and the aches and pains.
For me personally I wanted to do yoga because I was sick and tired of being injured. I wanted to find a good compromise, where I could feel the yoga benefits, yet still have a kick butt workout!
Well I found this through my yoga for athletes class, I felt this style was created just for me and I loved it!
Not only were my injuries feeling better, I was gaining tremendous strength and flexibility just by committing myself to once a week.
I started to wonder if yoga was benefitting me so much in these areas, what other benefits did Yoga have?
Whether you’re taking one yoga class a week, spending five minutes mindfully stretching each morning, or doing something more, your body and mind will thank you.
Everyone should try yoga and here is why:
- Less anxiety and a better mood. A 2010 study found that practicing yoga just three times a week increased levels of chemicals in the brain that help combat anxiety and depression.
- Less stress. An Ohio State University study found that long-term yoga might help you recover from stressful events more quickly.
- Better control over medical conditions affected by stress. Researchers earlier this year theorized that yoga may be effective in treating patients with stress-related psychological and medical conditions such as depression, anxiety, high blood pressure and cardiac disease.
- Better management of rheumatoid arthritis. Patients suffering from rheumatoid arthritis reported significant improvements in their quality of life after starting a gentle yoga practice.
- Better balance. The American Heart Association journal Stroke reported that post-stroke yoga may be able to improve balance, decrease fear of falling, and improve quality of.
- Less back pain. Back pain affects 31 million Americans (myself included), and it’s recommended by the National Institutes of Health as a way to ease pain and stretch muscles. A study funded by the National Center for Complementary and Alternative Medicine (NCCAM) found that after six months of yoga, those suffering from low back pain had significantly less pain, disability, and depression. And another study found that just 12 weeks of yoga had a greater effect than standard medical care in those who suffered chronic or recurring back pain.
Yoga has also:
- Lowers blood pressure
- Mental calmness
- Reduce’s stress
- Increase’s strength
- Greater flexibility
- Pain relief and prevention
- Better breath control
- Reduces soreness in the muscles
- Gives you more confidence
With all these wonderful rewards why wouldn’t you want to incorporate some form of yoga in your life?
How has yoga changed your life fit ones?
Post in the comments below …
If it tastes this good, it probably isn’t good for you!
When I sit down with a lot of my nutrition clients I have them email me or write down the current vitamins they are taking. It is shocking to me to see what some people bring me. I have had everything from gummy vitamins (or what I like to call candy disguised as vitamins), multi-vitamins with more chemicals than vitamins, and pills that are coated with more harm than good.
We take these “vitamins” because they are good for us right?
Here is a great article from http://www.mailonline.com about the hidden dangers in vitamins.
So Fit Ones look twice, read labels and if the ingredients are as a long as your grocery list avoid them!
1 cup coconut milk ( I like to use full fat and have it chilled)
2 tbs. melted coconut oil
pinch of salt
1 tsp. vanilla
1.5 tsp. cinnamon
1 tsp of pumpkin spice
1/4 cup of unsweetened coconut flakes
1.5 cup blueberries
Preheat oven to 400. Grease a pie pan. Beat eggs in a large bowl add in coconut milk, melted oil, salt, vanilla, pumpkin spice, and cinnamon.
Carefully pour egg mixture into prepared pan; scatter blueberries throughout and bake for 40 minutes or until set. The breakfast bake will rise up in the oven and then sink once it starts to cool.
Top with unsweetened coconut flakes
There are so many fun, creative, healthy things you can do for you and for your home with a pumpkin. Here are 5 things that are fun and festive this Fall season.
1. Candle Holders:
These pretty little pumpkins make a big statement at your holiday table. Smaller pumpkins like these are the perfect table decor. So use these cute little pumpkins to make super easy candle holders.
2. Fireplace or Porch Display
The Perfect way to use your creativity and decorate your fireplace and mantle in the process.
3. Get Pumpkin Pretty:
Pumpkins are rich in zinc and vitamins A, C and E, which makes pumpkin purée healthy for your body if you eat it and healthy for your face as well. That’s why one of the prettiest uses for the pumpkin is for a face mask
1 tablespoon cooked pumpkin (canned or regular)
1 teaspoon raw honey
1 teaspoon Vitamin E
Mix and mash all ingredients together and apply to skin.
Leave on skin for 15 minutes.
Rinse with cool water and cleanser.
4. Bake With It:
Pumpkin tastes so delicious, and it is so beneficial for your health too!
1. Aids in digestion
2. Helps increase your immune system
3. Can reduce blood pressure
4. They contain tryptophan which is a protein that will help you to sleep better too.
5. Drink it:
Make a pumpkin Cocktail
Pumpkin Pie Martini
6 ounces potato vodka,
2 cups full fat coconut milk,
1/3 cup honey
1/3 cup canned pumpkin, unsweetened,
1 cup ice cubes
½ teaspoon vanilla extract
1 teaspoon pumpkin pie spice
In a shaker add ice, coconut milk, pumpkin, honey, vanilla, pumpkin spice, and vodka. Shake until mixed throughout and pour into a cinnamon rimmed martini glass.
While you enjoy your grown-up drink, you can use some of that pumpkin purée in a tasty milkshake for the kids to enjoy as well!
I am loving the pumpkin season and loving the pumpkin recipes even more! Fall is my favorite time of year …
1 1/2 tablespoons extra-virgin olive oil
1 cup chopped onion
3 garlic cloves, minced
2 cups low-salt vegetable broth/chicken broth
1/2 teaspoon ground allspice
1/2 teaspoon dried crushed red pepper
2 cans full fat coconut milk
Salt and pepper
8 oz pancetta or bacon (cut into small pieces)
29 oz canned pumpkin
1 tsp cinnamon
½ tsp ground cumin
½ tsp ground cloves
sunflower seeds or pepitas to taste
Heat the oil in a small skillet over medium heat. Add the onion, bacon, and garlic. Sauté until bacon is cooked, about 10 minutes. Set aside.
In a crock pot combine the pumpkin, broth, allspice, cinnamon, cloves, cumin and crushed red pepper.
Working in batches, pour in the broth, coconut milk, and canned pumpkin in stir until smooth. Last pour in bacon and onion mixture and stir until mixed throughout soup mixture.
Season to taste with salt and pepper. Cook on high for 4 -5 hours stirring occasionally. Laddle into soup bowls and top with sunflower seeds, pepitas, and or unsweetened coconut flakes.
You know it’s good to focus on the process. You know you’re not “supposed” to get caught up in the results, or the destination, your supposed to embrace the journey.
So why don’t we?
How many times do you go into workout knowing what you are capable of, or wanting to try something new, or push yourself a little harder and once the workout starts you go right back to that “comfortable” place.
How do you improve your focus and stay present, especially when you’re feeling pressured, stressed or rushed….
Focus on your goals, and the steps it is going to take to hit these goals. Then the less you will be reliant or focused on worries, doubts, insecurities and fear.
My husband wants to be able to walk on his hands. He jokes around that he wants to be on his hands more than his feet! So day in and day out he practices handstands, inversions, and skills and drills to get him one step closer to walking on his hands.
He is now focusing his attention solely on the present moment. The more you practice this, the less you’ll be caught up in your worries, concerns, doubts and the outcomes. Now each day he is one step closer to hitting that goal with the little tasks day in and day out.
Staying present will help you get the most out of each moment. The more you practice this in your life, the easier it will be to focus on what you really want out of life, and what you want out of your workouts.
Since we have catered this week to sleep, I thought it would be fun to end the week with this fun statistic from the Huffington Post.
The study was done on the bed times of all 50 states and their cities. Which states go to bed the earliest and which states are the “Night Owls”.
The city that has the earliest bedtime was Maui with an average bedtime of 10:31pm.
The city with the latest bedtime was Brooklyn NY, with an average bedtime of 12:07am.
It looks like all that sun and surfing makes the people of Maui tired, and the Taste of the “Big Apple” Can really Keep you up at night!
What is your average bedtime fit ones?
Post in the comments below….
I am always trying to create Fall Recipes that are quick, freezable, and the whole family will enjoy and here is one that fits all the criteria!
2 lbs Ground beef or Pork
4 Tbsp of Olive Oil
1/2 Cup Green Pepper, chopped into 1 inch slices
1/2 cup of Yellow Pepper chopped into 1 inch slices
1/2 cup of Red Pepper chopped into 1 inch slices
1 Large red Onion, Diced
2 avocados diced (pits removed)
5-6 Cups Chicken Stock
4 cloves Garlic, Minced
2 tsp Pepper
1 tsp Cumin
1 tsp of creole seasoning ( I love Tony Chachere’s)
1/4 Cup Worcestershire Sauce
1 small can Tomato Paste
1 6 oz can of diced chilies
Several Drops of Franks Hot Sauce
1 15 oz can of diced tomatoes Cup Diced Tomatoes
In a large Crock Pot slow cooker set the cooker on medium-high, place olive oil, ground meat, onion, peppers, tomatoes, tomato paste, Worcestershire sauce, chicken stock, diced chilies, garlic, and seasonings. Top with Frank’s Hot Sauce and diced avocado.
Let cook in crock pot for 4-6 hours stirring occasionally.
This is also great to freeze and reheat.
This is How Your Sleep Will Feel if You Follow These Simple Steps!
In Monday’s post it explained why sleep is so VITAL to your health. Now that you know the value sleep has to your overall health, here are some great tips to get your sleeping more soundly!
1. Lights Out
Just as important as getting enough natural light during the day, it’s critical to extinguish artificial light at night.
More than nine in ten of us use electronic devices before sleep, according to the National Sleep Foundation. Not only can the tweets, emails, videos, and articles we consume leave our minds buzzing and unrestful, the light from the devices themselves—even little LEDs—can compromise our slumber. So turn off the tablets, tv’s, phones, etc… and remember to black out your bedroom so there is absolutely NO light to disrupt your sleep. There’s no sense getting to bed on time if we’re getting poor sleep throughout the night.
2. Meditate -
I use to frown upon meditation. I thought it was not my cup of tea.. What do I say how can I relax while thinking etc… but I started to research it more and realized the intent of it . I took the plunge and completed a 21 day meditation challenge and it was mind blowing how much better my sleep was, and how much better my body felt overall!
3. Commit to your Bedtime:
How many times have we been up later than we wanted because there was one more link to click, one more episode to watch, one more page to read, one more whatever?
Researchers call it “bedtime procrastination,” and it’s really about willpower. If we want the benefit of extra sleep, we have to decide on the tradeoff: one less link, one less episode, one less page. Determine to go to bed at a set time and then stick to that time!
4. Relax your body.
Do something to allow your body to transition into rest:
Do some easy stretches to release any stress and help your body get to the most relaxed state you can before going to sleep.
Listen to soft soothing music ( I listen to acoustic, solo piano, and lullaby on Pandora) there are sleep sound apps as well.
Now that you know the benefits of sleep you can begin to incorporate these beneficial habits into your new sleep routine and see what a world of difference it will make for you and your overall health!