Fall Pumpkin Lovin'!

This fall, I am trying to catch the pumpkin train, incorporating as much pumpkin puree into as many meals as I possibly can!  One year I bought a pumpkin, cut out all the seeds and guts, and peeled the thing so that I could cook the flesh, resulting in an abundance of pumpkin to use in various recipes.  I made myself a lovely pumpkin pie and used the rest for pumpkin tarts (really, just mini-pumpkin pies).  This was quite the feat, taking up most of my weekend, and I did thoroughly enjoy my pies, but after realizing how much work it is to actually cook a pumpkin, I have been taking the lazy route and purchasing puree.  Take note that this is NOT the same as the chemical-laced pumpkin pie filling you can buy (which tastes disgusting compared to naturally spiced pumpkin puree used in traditional pies).  Finding BPA-free pumpkin is more of a challenge than I thought, especially at this time of year, but it is possible.  Take the extra time and find a can of this yummy squash to save your health from the inside out. 

Yes, It's Healthy!

Why pumpkin?  The health benefits of these amazing vegetables are many!  With its rich, orange-yellow color, the flesh is full of antioxidants, vitamins A, the B's, C, and E, magnesium, potassium, beta-carotene, and so much more!  Pumpkin also offers you 3g of fiber in each one cup serving.  How can you go wrong with this lovely vegetable?

In addition to the health benefits of the flesh, raw pumpkin seeds (the green seeds located within their white-colored shells) provide vitamin A and K, riboflavin, folate, niacin, protein, selenium, and manganese. 

For me, one of the biggest draw to increasing my consumption of pumpkin this season is its skin health benefits - the beta-carotene and vitamin A are great for maintaining healthy and vibrant skin.  When your skin is properly nourished in conjunction with your body and immune system, you experience fewer problematic issues.  Who doesn't want clear, glowing skin?

A Delectable Breakfast Treat!

Over the past few weeks, I have been experimenting with various pumpkin recipes and have been enjoying alternative tastes to some common dishes.  One of my recent favorites is Pumpkin Spiced Oatmeal.  I substituted unsweetened almond milk for the 1% milk and used honey in my recipe.  The final cooked version gave me 3 cups of this delicious breakfast meal, which was perfect for me to take to work this week.  The process was quick and easy to complete over the weekend and the oatmeal stores well in the fridge for three days, at least. 

I did add a few extras to my oatmeal each day, although the pumpkin spiced oatmeal is very tasty on its own.  Because I am following a lunar cycle seed regime right now, I added 1 tablespoon of raw tahini and 1 tablespoon of sunflower seeds (ground) to mine, as well as 1 tablespoon each of hemp hearts and chia seeds.  I have to say that the tahini added a lovely, scrumptiously nutty flavor to the oatmeal, complementing the pumpkin very nicely! 

The Smoothie Revolution

The word 'smoothie' has been popping up every where - we see 'green smoothies', 'vegetable smoothies', and articles relaying the hype of how nutritious smoothies are for breakfast, lunch, snacks or even post-workout.  Smoothies are great - they're versatile, easily transportable, and a yummy way to ensure you're consuming your vegetable and fruit serving requirements each day.  Some smoothies are definitely meant more as a meal replacement, while others, like this superb Pumpkin Banana Smoothie, feel more like a special treat at the end of a long day!

The number of servings for this recipe states "2", but I found that, following the directions almost completely, it actually yielded about 12 (thick) ounces.  My substitutes included 6 ounces of unsweetened vanilla almond milk for the yogurt, and 1 tablespoon of sucanat for the brown sugar.  I probably added more spices than what is called for in the recipe as I don't tend to measure these out accurately (I find most recipes skimp on spices and I just add more as a general rule). 

Overall, this smoothie tasted amazing!  It was pumpkin pie sweet with a hint of banana.  I found it very thick, though, and might try adding more milk next time.  And I could definitely note the sucanat in there, so perhaps coconut sugar or another alternative sweetener would be best for next time. 

Workout of the Week

I'm a little behind in my "Workout of the Week" posts, but there is nothing wrong with starting up again!  As I finish my boot camp class tonight, I am looking for ways to continue this level of activity on my own. 

This week's workout is one that can be done alone or with a partner, and I designed it with 3 participants.  You can obviously adjust things to include more people or just run through it on your own.

After a good 7-10 minute warm up (think high knees, jogging, arm circles, hip circles, squats, and lunges), begin this workout.  The concept is as follows:

There are 3 'circuits' involved.  For a total of 20-30 minutes, run through the circuits as many times as possible.  Person A will start running and complete 400 meters.  They will then tag out Person B, who will move onto the next circuit in the series.  If Person C has been working the 3rd circuit, they will move onto the running portion.  Continue this 'tag out' and 'move on' sequence for the duration of the workout, without resting and taking only a few seconds for sip of water as needed.

Circuit A:
Run for 400 meters (or 1/4 mile)

Circuit B:
5 burpees
10 push ups
15 sit ups
20 squats
(repeat)

Circuit C:
5 V Sit Ups
10 Mountain Climbers (per side)
10 Sumo Squat Jumps
12 Plank Position Hip Extensions (per side) (in plank position, slowly raise left food 1 foot off the ground, hold for 2 seconds, lower; repeat with right foot; that's 1 full repetition)
(repeat)

If, after this workout, you're still looking for more, rest for 4 minutes and run through this abs workout too.

60-second Plank
25 Knees Tucks with Shoulders off Ground
25 Bicycles
25 Right Side Oblique Crunches
25 Left Side Oblique Crunches
10 Leg Circles Left
10 Leg Circles Right
60-second Plank

Cool down and enjoy the rest of your day!