Schedule Work Workouts!

There are a few ways to get creative with adding a workout into your daily work schedule, but the trick is actually sticking to that routine! We occasionally do an afternoon Tabata-break, and more frequently go on group walk-breaks, yet rarely do either with any consistency.  Fast Company's blog recently profiled a small NY-based company that got it right - scheduling work workouts on the hour, every hour!

Yes, this seems like a lot of exercise in one work day. But, it's only a two minute break and the movements are set for each day. They claim increased productivity, team-building and overall physical fitness all-around. They rarely skip that short workout, and if/when they do, it's made up with a few extra minutes tacked on the next hour.  Employees are dedicated to it and encourage each other to keep going strong!

If you're looking for some exercises that you can do at your desk or in a small office space, here are a few of our favorite suggestions:

-Lunges or Squats
-Wall Sits
-Calf Raises
-Seated Leg-Raises

-Push-ups and/or Planks
-Side Plank
-Bicycle Crunches
- Mountain-Climbers

-Arm Circles
-Tricep Dips (with a chair, desk or table)
-Superman Holds
-Burpees
-Jumping Jacks

-Stair Repeats (if available in your office space)
-Stepping in place (for time intervals)

When creating a schedule aim to alternate which muscle groups are targeted. For example, you might do lunges (legs), followed by arm circles (arms) and then bicycle crunches (abs/core).

You may not be ready to add exercise to every single hour, but think about how you can get a workout into your daily schedule. Aim to develop a routine and be consistent with it - walk every day at noon, stretch every day at 2 pm, do push-ups every day at 4pm, etc. Get your coworkers involved, and make it a team effort!

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For more information on some of the exercises listed above: 50 Bodyweight Exercises from Greatist.com
Photo credit: FastCompany.com

Webinar: The GMO Attack

The GMO Attack (March 2013)

What they are and why we're paying attention

Genetically Modified Organisms (GMOs) have become quite a controversial issue in our food industry. The United States FDA has authorized more GMO foods for use in the food supply than any other nation in the world. They're used to make plant growth easier, cheaper and more efficient, but are they truly safe for us to eat?  Tune into the webinar to learn more!

Eat Right, YOUR Way, Every Day - Starting With These Tips!

That’s the slogan for this year’s Academy of Nutrition & Dietetics’ (AND) National Nutrition Month celebration – essentially, know what’s best for you. Know that there is an all-you-eat buffet of fad diets out there to choose from, none of which will fill you up and most of which do more harm than good. Know that it takes a little bit of experimenting, mindfulness and taste-testing to really know what kind of dietary habit fits your body and health needs!

Think about cars – some run at 20 miles per gallon while others are more efficiently near 40 (mpg), some require diesel and some premium gas, and the more wear we put them through the more TLC they need! The only thing that never changes is that they all need fuel to keep going.

No matter what type of fuel choices you make for your health, here are five basic tips to keep in mind:

1. Aim to eat a balance of carbohydrates, protein and healthy fats to keep all bodily systems happy! Each nutrient plays a crucial role in every system – digestive, respiratory, cardiovascular, etc. – and we don’t function well when any of them are missing. Any diet that severely reduces or eliminates one of the three is raising a red flag!

2. Eat fruits and vegetables every day – they should be part of each meal in some way! Simple as that.

3. Eat a variety of foods, vs. the same things for meals and snacks each day. This helps ensure that you get a variety of nutrients (vitamins and minerals), too!

4. Eat foods for what they have, not what’s been removed. Foods that are not as healthy for us are those that have to boast things like “sugar-free!”, “low-fat!”, etc.  Foods that are healthy for our bodies are those that naturally have nutrients, and haven’t had things removed or added (i.e. food in its most natural form). Eat more things from the ground, less from the factory’s conveyer belt.

5. Control your portions. It’s true that a healthy diet can still have a few indulgences, in moderation. That last part is what most people have trouble with, and it adds up quickly! Portion out each meal, snack and dessert and try to stick to one serving of foods. For basic serving size references, read the USDA’s tips here.

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Keep in mind that changes to our eating habits and patterns can take a few weeks to feel “normal”. Use this National Nutrition Month celebration to take a look at your diet and try out the tips outlined above!

Don't Sweat the Small Stuff! Your Health Will Thank You.

As Heart Health month comes to a close, we have one last tip for you to reduce your heart disease risk: stress less!  Today’s world is filled with stress-inducing situations, such as work, traffic, lack of sleep, or death of a loved one, just to name a few. Stress is taxing on your heart and overall health.  People who are chronically stressed have a 27% greater chance of having a heart attack than those who are not.  Stress has also been found to increase risk of stroke, fuel cancer, shrink the brain, weaken the immune system, and cause depression.  The next time you are feeling frazzled try one of these strategies to calm your mind and improve your health!

1.       Laugh! According to researchers at the University of Maryland, blood vessels dilate by 22% during laughter, increasing blood flow, and decreasing blood pressure.

2.       Be active! Just 30 minutes of moderate intensity exercise each day can fight the effects of chronic stress. Not only does regular exercise decrease risk factors for heart disease, it also reduced the physical response to stress by returning the heart rate to normal quicker than in those who do not exercise.

3.       Stay positive! Having a negative outlook always makes a situation more difficult to get through. Look on the bright side and you will be feeling better in no time.

4.       Relax!  Set aside some time each day to take time to yourself to do something you enjoy, whether it is talking with friends, walking the dog, or reading a book.

5.       Eat a healthy snack.  By keeping your body well nourished, you will feel more energized and be able to think more clearly.

6.       Get enough sleep. Eating a balanced diet is not the only way to keep your mind and body fueled.  Getting an adequate amount of sleep each night will help you start your day on the right foot and keep you going throughout the day.

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Sources:
Stress Can Increase Your Risk for Heart Disease, University of Rochester Medical Center
Defusing the mental and emotional pressures that take a toll on cardiac health, Chicago Tribune
Stress Health Effects: 10 Scary Things It’s Doing to Your Body, Huffington Post

Heart-Healthy Recipe: Pistachio-Crusted Tuna Steaks

When it comes to seafood heart-healthy eating is usually associated with omega-3 rich salmon, but other cold-water fish such as tuna, sardines and trout are also great sources of the essential fatty acid. These fish contain two types of omega 3 fatty acids called DHA and EPA.  Both types of omega 3s help to increase good cholesterol in the body, as well as reduce plaque buildup and artery clogging triglycerides.  All factors leading to a stronger, healthier heart! 

This recipe is a great way to spice up an evening dish and can be served with roasted vegetables and/or brown rice.  Not only is the tuna a good source of healthy fats in this recipe, but also the pistachios!

Pistachio-Crusted Tuna Steaks
Serves 4

1 tablespoon thinly sliced shallot
1 bay leaf
1/2 cup white wine
3 tablespoons reduced-fat sour cream
2 teaspoons lemon juice
2 teaspoons chopped fresh dill, divided
1 teaspoon whole-grain mustard
1/2 teaspoon salt, divided
1/4 cup coarse dry breadcrumbs, preferably whole-wheat
1/4 cup shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon extra-virgin olive oil

Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.

Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.

Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare or longer for desired doneness. Serve with the lemon-dill sauce.

Recipe credit: Eating Well Magazine, November/December 2007

Nutrition Facts per serving:
Calories: 241 Fat: 7g (Sat. fat: 2g) Carbohydrates: 8g Protein: 29g Fiber: 1g Cholesterol: 55mg Sodium: 402mg

High-Tech Heart Health: Living Well with Electronic Help!

Welcome to Heart Health Month! We'll be celebrating each week with a focus on the different areas of lifestyle that need the most attention in preventing and/or treating heart disease. As we try to continue looking at health with a fresh perspective, we're venturing outside of the usual "tips & tricks" to adjust your daily routines. Instead, today we're highlighting how to stay healthy in this tech-savvy world - we've found a few great apps that help you track, monitor and evaluate your health, behaviors and progress!

Free Tools:
My Fitness Pal (Android, iOS) - one of the most user-friendly and top-rated health apps that makes food, calorie and activity tracking easy! It boasts an extensive food database, a barcode-scanner to help users select healthier grocery choices, and customized caloric recommendations.
Fooducate (Android, iOS) - the app designed to make healthy grocery shopping easy! The built-in barcode scanner provides users with a detailed product description based on nutritional value (or lack thereof).
Healthy Heart 2 (iOS) - dubbed a "prevention/monitoring app" , this allows users to track important health marker checks such as blood pressure, cholesterol, blood glucose and heart-rate. It also provides a method to track medication usage and a way for users to share their data with caretakers and/or family members.

For the low price of:
$0.99
Heartwise Blood Pressure Tracker (iOS) - another tracking app with the added bonus of charts, graphs and data analysis for users. This app allows users to log blood pressure, heart-rate and weight.
Instant Heart Rate (Android, iOS) - a creative use of LED light technology (camera), this app simply passes light through the user's finger to read his/her heart-rate, instantly.
Sleep Cycle (iOS) - an app that rethinks the alarm clock, using technology to track your sleep cycle and wake you up at the right time! It chooses your lightest sleep cycle closest to the alarm time you set, to make sure you wake up well and rested.

$2.99
Cardiio (iOS) - created by the masterminds at MIT, here's another app that uses the camera feature to provide an instant heart reading. Users look into the iPhone camera to get a heart-rate reading from this app. It also provides a fitness-level analysis based on the user's reading.

Webinar - Sweet Swap (Have Your Cake & Eat It, Too!)

Sweet Swap
Have Your Cake And Eat It, Too

It’s easy to let our sweet tooth’s get the best of us! Recipes are loaded with calories and fat, making it difficult to indulge without the guilt. You’ll be surprised at how easy (and tasty) “lighter” baking can be!
In this month’s webinar we’ll discuss healthy baking ingredient alternatives and how to incorporate them into your recipes. We’ll share some tips for guilt-free indulgence and provide you with a few recipes that will give you a taste for healthy baking!

Watch the Webinar

Designing Your Workspace around YOU

The daily demands and stresses at the office leave us counting down the minutes until 5pm (and often later!). Fatigue and unproductivity set in and disable our ability to focus and feel efficient. It may be time to evaluate our workspace layout, habits, and whether/not our space promotes comfort and efficiency, two key factors for a healthy work environment. This is known as ergonomics.

While sitting at a desk seems relatively stress-free on our bodies, the truth is we may be putting ourselves at risk for repetitive motion injuries (RMI). RMI results from repeated activities and motions performed regularly at the office. If the majority of your time at work or at home is spent sitting and/or on a computer, the following tips will help you to revamp your space and adopt healthy desk behaviors, which your mind and body will thank you for!

1.     Proper Posture:Keep your entire body in alignment while sitting in your chair. Avoid the slouch position or other awkward sitting positions that can promote back pain. Ensure that your feet rest comfortably on the floor and if necessary use a footrest to provide support.

a.      Strive for straight, rather than bent, wrists when typing or working in your space.

b.     If you use the phone frequently, and for long periods of time, try using a headset to avoid your neck being in a bent position while on the phone.

c.      Remember to relax your body to avoid muscle tension!

2.     Enlightening Vision: Eyestrain is characterized by headaches, blurring, tightness, and other discomforting symptoms. It can be caused by glares from the computer screens, readability of the words on the screen, and/or the contrast between the screen and surrounding space.

a.      To avoid these symptoms, try the 20-20-20 rule! Every 20 minutes, take 20 seconds, to look at something 20 feet away. This will give your eyes the rest they deserve to avoid eyestrain.

3.     Perfect the Layout: The arrangement of your work space can enhance efficiency and ease the tension on your body by not having to bend and twist to find the things you need! The first step to creating an efficient workspace is to keep the items that you use frequently close to your central area and within reach.

a.      If relevant, position your computer monitor so that it aligns directly with your chair.

b.     Avoid excessive clutter which can inhibit efficiency and organization.

4.     Pause, then Break! Short breaks throughout the day give your body, muscles, and mind time to recover from the fatigue of prolonged sitting.

a.      Trying taking 2 minutes every half hour to relive the stress from your body. Use the time to get up and move!

b.      Stand, take a quick walk, and/or stretch! Here are ideas to get you stretching!

For more info and ideas visit: OSHA.gov 's E-tools.

Webinar - SMART Goal Setting

SMART Goal Setting

Resolutions quickly become an afterthought without the right attention to detail, plans and self-motivation! We believe in goal-setting, and even more so in making those goals SMART. With a vision in mind and a plan in place you're setting yourself up for success.

Watch this webinar to learn how to create your big-picture vision, set your sights on a BHAG (we'll explain...) and get some SMART goals on your agenda!

Watch the Webinar

Motivating Movement for Fitness Resolutions!

The New Year is here and many of our resolutions focus on becoming more fit in 2013. Motivation and determination to do so peak towards the beginning of the New Year,   but staying motivated is the key to sustaining a “conquer all” attitude and mastering your fitness resolutions! Here are some tips to help tackle your resolutions and keep that drive soaring throughout the New Year.

1.       Set realistic goals:Exercise goals don’t follow a one-size-fits-all approach! Aim to challenge yourself but keep your starting physical activity level in mind and know what will be manageable for you. Setting realistic goals can help you remain motivated; unrealistic goals can lead to frustration, disappointment, and/or abandoned resolutions.

2.       Check-in on goals:By tracking whether or not you’re meeting your goals, you will able to celebrate your successes and evaluate for improvements. Try keeping a resolution calendar with dates to check-in on your goals and journal your progress. There are also many apps, like MapMyFitness, which help keep you accountable! Or create your own personal board that showcases your goals and accomplishments as an everyday reminder of what you’re working towards!

3.       Vary the routine:Using the same machines, following the same workout, and/or listening to the same music can quickly leave you feeling bored, unmotivated, and uninspired! Taking new-to-you fitness classes, using workout DVDs, dancing/Zumba, or participating in a local sport league are just a few ways to liven up your workout routine. Need some ideas? Try these trendy fitness ideas:

·         Online classes: pre-recorded classes will allow for an intense workout on your own time and in the convenience of your home!

·         Body-weight training (push-ups, sit-ups, etc): use your own body weight as resistance. It’s a cheap way to reach your goals!

·         Apps: an easy way to choose from a variety of workouts!

o   Nike Training Club: Workouts that focus on helping you become lean, toned, and strong. Also incorporates cardio.

o   Vitogo: Your own personal trainer plus workouts that are tailored just for you!  

4.       Have a support buddy:Whether it’s a listening ear, a push to go to the gym, or a reminder of why your goals are important to you, a support person can truly help you reach your goals.  It’s a bonus if they double as a work-out buddy! 

If you need an extra boost of motivation, the website Pinterestoffers fitness quotes and other fitness ideas to get you going again! If it becomes difficult at times, don’t get discouraged! Just remember your goals, get back on track, and keep working hard! 

Sources:
American College of Sports and Medicine: Worldwide Survey of Fitness Trends for 2013

Huffington Post: Health Trends 2013: What To Expect

Reset: Citrus & Brussels Sprout Salad

After a few weeks of holiday celebrations and indulgences, there are quite a few of us looking to press the “reset” button. We’re looking to resolutions for motivation to exercise, sleep for the coveted eight hours and eat meals full of everything on the “best foods for you!” lists.

This salad hits the spot; citrus fruits and leafy brussels sprouts provide an immune-boosting punch of vitamin C plus an overdose (a lot of a good thing!) of vitamin K, while the dressing along with creamy avocadoes give you a healthy anti-inflammatory omega-3 (fat) fix.

Add this to the list of benefits: a salad that is gluten-, dairy- and nut-free and vegan-friendly (all the while, still full of flavor!).

Brussels Sprouts with Citrus, Avocado & Pumpkin Seeds
Serves 6

1 tsp lemon zest
1 1/2 tbsp lemon juice
1/2 tsp Dijon mustard
3 Tbsp extra-virgin olive oil
Salt/pepper to taste
1 lb brussels sprouts, trimmed, leaves separated
2 tbsp pumpkin seeds, toasted
1 avocado, sliced
1 red grapefruit OR blood red orange, peeled & sliced
In a small bowl, whisk together lemon zest, lemon juice and mustard. Gradually add oil, continuing to whisk and emulsify – season with salt/pepper to taste.

Toss lemon dressing with brussels sprout leaves and pumpkin seeds. Stir in avocado and citrus slices; season to taste.

Recipe credit: Whole Living Magazine, November 2012

Nutrition facts per serving:
Calories: 180 Fat: 13g (Sat. fat: 2g) Carbohydrate: 13g Protein: 4g Fiber: 4g Cholesterol: 0mg Sodium: 170 mg

Make Every Day Better - Happy New Year!

Every day you are an older and wiser version of yourself; it’s up to you whether not each new day is better or worse than the one before it, but it can never be the same.  Tuesday – a day of the week that is otherwise pretty insignificant and part of the routine – marked the beginning of a whole new year. Most people are making resolutions and goals and ideas for what they want to accomplish, as they see a clean slate and fresh opportunities.

Here are some question for you to think about as you address this fresh round of 365 days ahead.  Use these, and your unique answers, to make each day better, creating your best year yet:

-What top five things do you value most in your life?
-What is your greatest strength? How do you demonstrate/use it?
-How old would you be if you didn’t know how old you are (i.e. age is just a number!)?
-What are you avoiding?
-What are you passionate about?
-What are you learning?
-What/who are you teaching?
-What have you committed to?
-What do you wish you had more time for?
-What clutter can you remove?
-What worries you? Why?
-What excites you? Why?

-What do you hope to accomplish this year? Why?
-What is the one BIG thing you’re ready to do in 2013?

Take these questions with you as you plan out the year in your own way – day by day, week by week or month by month. Feel free to share some of your big goals and other questions you use to identify what’s worth working towards for you in this new year!

Source: Tiny Buddha – 28 Powerful Questions for a Happy Life

Fit in Fitness: Keeping up with your routine throughout the holidays!

One of the biggest challenges of these busy holiday seasons is trying to maintain any type of routine, and balancing time to squeeze everything in. We’re busier for a variety of reasons, but there are always ways to keep up with your health and fitness. It simply has to be a priority, and you’ll find a way to fit it all in! It also requires some mental flexibility; you may have to shake things up a bit, be creative, and open to trying something new.

When time is of the essence, here are a few tips to help you stay fit and healthy through the holidays:

1)     Walk all over and walk often! Try to come up with ways to add in as many steps to your day as you can – if you’re driven by numbers and/or goals, think about getting a pedometer, which tracks how many steps you take. It can be a fun way to motivate yourself to keep getting a higher number (i.e. walk more)! Walking is the easiest form of exercise to do anywhere, anytime and at any level of physical fitness.

2)     Embrace the challenge – have fun with finding ways to stay fit and active, so that you enjoy it rather than see it as a nuisance. Join a friend at one of their favorite fitness classes or ask a family member to join you for a jog. Whatever the “new” thing may be for you, don’t be afraid to try it!

3)     Put it on the calendar/agenda. Making a plan is and actually scheduling a workout is usually an essential factor in the motivation to go and do it. Having a plan, or detailed schedule, can be key to keeping up with your fitness! Feel free to be as specific as you want, creating anywhere from a daily fitness goal to weekly planned workout routine.

4)     Don’t sit still for too long! Use time watching movies and/or TV to get in some easy, at-home exercises like squats, lunges, jumping jacks, push-ups, crunches, etc.

5)     Avoid the extremes. There’s no need for extreme workouts or restrictive diets that leave you feeling deprived or fatigued. Stick to what you know works for you in terms of routine, time spent exercising, healthy food choices, etc!

All of that said, this time is about enjoying time with family, friends and the reasons you have to celebrate! Our health and ability to be physically active are both things to be grateful for and to enjoy, so we hope that these tips help you do that.

Peppermint Perks: Enjoying a Holiday Flavor with Health Benefits

When the peppermint bark, candy canes and peppermint mocha lattes are back in the spotlight, you know it’s the winter holiday season! This flavorful leaf is available throughout the year and often associated with treats, warm beverages and maybe salads or cocktails, but its many uses make up a long list. The plant is indigenous to Europe, but can be grown anywhere including your windowsill.

As much more than just a minty flavor, peppermint contains minerals such as calcium, copper, iron, manganese, potassium, and also vitamins A & C.  It has a high menthol content making it useful for topical ointments that relieve minor aches/pains, lip balms, cough medicines and even in some medications used to treat minor burns (for the cooling sensation).

Peppermint oil is high in natural pesticides which have been shown to help reduce symptoms of irritable bowel syndrome (IBS) and indigestion, heartburn, nausea, colds and coughs.  It also helps stop the growth of certain bacteria, which may help increase overall gut health.

With all of that said, here are some of our favorite ways to enjoy this healthy holiday mint:

• Peppermint tea
• Peppermint-flavored smoothies (use the oil or fresh leaves in your fruity smoothie)
• Mint-banana “soft-serve” (frozen banana blended with mint leaves/oil & cocoa powder)
• Mint Cooler
• Mango-Mint Salsa
• Healthy Peppermint Patties
• Lamb Chops with Mint Sauce
• Grapefruit Mint Chicken
• Lemon-Mint Snap Peas & Lima Beans

Add any or all of the above to your holiday party menus and you’ll surprise guests with not only a tasty dish but a healthy one, too!

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Source: Harvard Health Review – Health benefits of peppermint

Webinar - Cooking Basics: Steaming and Roasting

Quick and easy methods for delicious vegetables 

There is no question that healthy eating is easier with a little expertise in healthy cooking. Although, perhaps expertise is a strong word. You don't need to be an expert to quickly and simply prepare healthy dishes for yourself, your family and friends. 
In this first Cooking Fundamentals webinar, we open the door to a world of delicious vegetable dishes using two simple, yet very versatile cooking techniques: steaming and roasting. Tune in and get started! You won't regret it. 

Watch the webinar

Balancing the Grocery Budget: Healthier Eats for Fewer Dollars

The holiday season marks the time we start spending on a lot of extras - travel, gifts, food for feasts, etc - and trying to save where we can! Grocery bills are something we can all relate to, as they're a necessity, and yet there's quite a difference in what each individual might spend.  Most of what we buy is out of habit, some out of seasonal preference, and the rest is usually an impulsive splurge.

If you're ready to keep the extras out of your grocery cart and off of your bill, we're here to help. Healthy food does not have to be more expensive; a little bit of planning goes a long way! See the tips below on how to select foods and staples that will keep your weekly eats healthy but affordable!

1)     Search for Sales on produce: if fruits/vegetables are on sale, it often means they're in season! This is the time to buy them - not only because they're inexpensive, but also because they're at their peak in terms of flavor and nutrients.

2)     Lose the brand loyalty: sales and coupons vary week by week so be open to trying new brands! Chances are there's a generic version of your staple food, no matter what it is.  When in doubt, check and compare ingredient lists to make sure the two products are similar in quality and nutrition.

3)     Plan out your plates: make a plan for each plate of the week! Think about what you can cook on Sunday and/or Monday night that will also provide leftovers for lunches; have a general plan for dinner each night of the week; plan to cook the fresh foods first, and use any canned or dried foods later in the week.

4)     Buy in bulk: if you haven't check out your local grocery store's bulk section, you're missing out! You'll often find dried beans, grains (rice, quinoa, flours, etc), nuts and/or trail mixes, dried fruits, cereals and/or granolas, rolled oats, etc. You can buy exactly what you need, and it's often cheaper than the packaged version.

5)     Try to DIY: we sometimes forget how easy it is to make some of our staple grocery buys. Recipes for homemade sauces, dressings, dry rubs and marinades are easy to find and easy to make yourself! You'll save a few dollars every trip by not buying the bottled versions.

Once you put all of these tips in your grocery-shopping toolbox, remember the single most important thing you can do is to set a budget. The amount will vary for each person and/or family, but you can start by averaging what you spend each week for 1-2months and seeing where the little things add up. Think about what you would realistically like to be spending, and find a happy medium!

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Do you have other grocery-budget tips that work well for you? Share your expertise by leaving a comment!

Spiced White Bean Pumpkin Soup

There was a time when we only used real pumpkins to carve them, and we only consumed pumpkin in the form of holiday pies. The famous orange member of the squash family has really made some moves as of late! It is considered a “trendy” seasonal food, highly sought after for recipes of all kinds. Now we see pumpkin pancakes, pumpkin ravioli, pumpkin granola bars, pumpkin spiced beverages and even more creative pumpkin desserts!

My latest experiment with the pureed form of this vegetable resulted in a delicious, comforting and creamy soup.

Spiced White Bean Pumpkin Soup
Makes ~4 servings

1 tsp Olive Oil
1 medium yellow onion, chopped
1 clove garlic, minced
1 cup lite coconut milk
1 can (15 oz) organic white (cannellini) beans, drained & rinsed
1 can (15 oz) organic pumpkin puree
3 cups vegetable broth (low-sodium)

Seasonings:garam masala, turmeric, salt/pepper, cayenne pepper.

In a deep pan or dutch oven, heat the oil over medium; sauté onion and garlic until softened.  Add remaining ingredients, stir to mix well – this may take a few minutes as the pumpkin “melts” into the mixture. Bring to a boil; reduce heat and let simmer for 25-30 minutes. Stir frequently.
Optional: serve with a green onion garnish.

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Nutrition info  per serving:
Calories: 180  Fat: 2.2g (Sat. fat: 0.4g) Carbs: 37g  Fiber:12g Protein: 9 g

Plate Plan for Healthy Skin!

The tone, look and feel of our skin is dictated by a number of factors, with genetics, age, gender and lifestyle all making an appearance on the list. One of the most influential game-players is our diet – what we put on our plates and in our glasses can make or break the health of our skin. 

November is a month of many health observances, one of which is National Healthy Skin Month! The foods that bring a healthy glow to our skin are often plant-based and provide vitamins, minerals and healthy essential fats. Incorporate the following foods (and drink) in your plate/menu plan for each week to improve the health of your skin:

Bell Peppers, Carrots, Broccoli & Citrus Fruits
These foods are high in Vitamin C, which is vital in the formation of collagen – which maintains skin’s firmness and elasticity – and therefore helps prevent wrinkles. 

Almonds & Sunflower seeds
Nuts and seeds are a good source of Vitamin E, which resides in the skin’s top layer and acts as an antioxidant against UV free radicals. 

Dark Leafy Greens, Oranges & Reds (Sweet Potatoes, Butternut Squash, etc)
A wide variety of foods are high in the orange/red-hued antioxidant beta-carotene. Our body converts beta-carotene to Vitamin A, which can decrease sensitivity to the sun and also helps with cell turnover. 

Salmon, Walnuts & Plant-based Oils
Essential fats such as omega-3 fatty acids - found in some fish, nuts and oils – help fight inflammation and sun-damage. 

WATER
Plain and simple – our skin needs to be hydrated to stay healthy! Water is essential to skin and body health, and should be part of your everyday “diet”. We can get water from a variety of things – e.g. soups, oatmeal, coffee or tea, fruits and vegetables, etc – but should always make an effort to drink at least a few glasses of pure and plain water every day. 

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Start incorporating these foods into your daily diet and help your skin stay strong & healthy!

Healthy Halloween Treats

Traditionally referred to as "Hallow's Eve", our American Halloween shifted the holiday's focus to costumes, horror movies, scares and a lot of sugary treats. It has become synonymous with candy/treats, and can create quite a challenge in combining health with the holiday celebrations! While there can certainly be balance in fun traditions and enjoying a treat, there can also be room for healthier habits.

The list below provides some ideas for healthier seasonal treats for this year. With a little bit of creativity and help from health-conscious food companies, it isn't too challenging to enjoy your treat and be healthy, too!

Packaged options to hand-out:

• Larabars
• KIND bars
• Emerald Cocoa Roast Almonds
• Fruit Cups
• Mini raisin boxes            
• Chocolate-covered raisins
• Popcorn
• Single-serving boxes of cereal or granola
• 100% Juice boxes

Not-so-tricky fun recipes for the kitchen:

• Pumpkin Seed Brittle
• Banana Chocolate Chip Sandwiches
• Chocolate Crunch
• Frozen Boo-nana Pops
• Caramel Grapes
• Roasted Pumpkin Seeds (Three Ways)
• Pumpkin Oatmeal Muffins

 What are some of your favorite fall treats?

Let us know what recipes you would want a healthier version of, and we'll try to help out with substitutions and suggestions!

Happy Halloween!