Happy Halloween!

Halloween is a holiday celebrated around the world. It’s tied to seasonal change and a harvest time. Most enjoy trick or treating, and parties with fun activities such as bobbing for apples. Speaking of apples, a fun recipe for kids and adults to try that is very simple and fun…

Apple Bites

Ingredients:

Apples

Slivered almonds

Instructions:

Just quarter and core an apple, cut a wedge from the skin side of each quarter, then press slivered almonds in place for teeth.

Tips:

If you're not going to serve them right away, baste the apples with orange juice to keep them from browning.

The recipe is located on the Disney Family fun website.  http://familyfun.go.com/recipes/apple-bites-688193/ Check out the pictures of the apple bites. I couldn't paste them into the blog.  

There are a ton of creative ideas on their website for all types of events and holidays)

Happy Friday!

You’ve made it though the week and are now looking ahead to the weekend. A new healthy trend that is catching on is one that raises your endorphins and builds your confidence. With such time-constrained schedules throughout the week to socialize with friends and workout, Fridays can be a great day to get together with your buddies after work and get moving!

A few things to try:

Have you been eyeing a new class at a gym that you don’t belong to and don’t want to go by yourself? Recruit a bunch of friends to try it with you!

See a groupon for a workout that perks your interest? Ask a friend to purchase it as well. This will keep you both motivated to use it.

Walking is always a great option. There’s no cost to go walking with a buddy and a great opportunity to catch up on the week.

Weekend walk/run races- If the Friday night workout doesn’t happen. Plan for Saturday morning before the weekend gets too hectic-there are a ton of races during the months of October- December, entice some friends to sign up with you to spend a little time together.

Chocolate Cravings Anyone

What to do when a chocolate craving strikes you?

Create “go to” options to avoid over indulging in too much sweetness and feeling upset about it afterwards.

There are lots of options for when you’re craving chocolate.  Let’s check out a few:

-       Keep a stash of chocolates in your home. Preferably dark chocolate, but if you don’t like it, find something you enjoy and put it out of eye’s view. It’s best to keep in the freezer, up on a shelf or in a location so you know where to find it when you are craving it, but not in your face so it’s all you’re thinking about.

-       Try chocolate milk. Make your own to ensure you’re making it with skim or low-fat milk.  This will allow you to control the amount of chocolate sauce you’re adding to your drink. There's more to milk just calcium. It provides valuable energy and low in calories.  In fact, chocolate milk just might be healthier than regular milk. According to an article in Women’s Health, new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.

-       Jell-O Pudding- You might be laughing, but this decadent treat can hit the spot when a chocolate craving strikes. There are several options, and now a mousse that is delicious. So, don’t be afraid to give pudding a try!

-       Frozen Yogurt- with self-serve yogurt shops popping up all over the country, it’s a great opportunity to pop in and make for yourself just enough to enjoy a little taste of sweetness without over doing it.

-       Chocolate Candies to consider grabbing a few (2-3) of: Special Dark Miniatures, Hershey kisses, tootsie rolls, and York peppermint patties.

I hope this helps the next time you need to grab something chocolaty! 

Vitamin D: Time to think about it

Essential to our diet. Why? It isn’t found in most foods with only a few exceptions such as salmon and mackerel.  Furthermore, it’s known as a fundamental life-giving hormone because  it’s naturally derived from sunshine!

As the days grow shorter, now is time to think about increasing your intake of Vitamin D. Especially if you live in the colder climates, it’s important to be mindful of the amount of Vitamin D you are taking in. As winter approaches, we are wearing long sleeves and indoors. This greatly decreases the amount of Vitamin D that we receive through the sun, so it’s necessary to add a supplement. While many cereals and other packaged foods are fortified with vitamins and minerals, it may not be enough to prevent specific illnesses.

Vitamin D can aid in the prevention of Heart Disease, Multiple Sclerosis, High Blood Pressure, Influenza and Depression to name just a few. Keep in mind as the sunlight per day decreases, our moods can be affected. In an effort to keep smiling and stay healthy, grab a bottle of Vitamin D3 on your next shopping trip. Each bottle of may vary in regards to potency, but many physicians recommend no more than 10,000IU’s per day. It is a fat soluble vitamin, and it is enriched in many of the food we eat, so don’t overdo it! If you are taking more than the recommended dosage, you should consult your physician. 

A little taste of fall

Fall is the best time to enjoy apples- A great source of vitamins and minerals along with soluble fiber.  The most delicious types of apples for late season are Fugi and Pink Lady. While you might see many varieties at the grocery store year round, these apples are in season now and very sweet. They are perfect for applesauce, pies, and salads.

If you want something sweet and satisfying, try making homemade applesauce. I found an easy crockpot recipe which will have your house smelling like the autumn season and taste delicious as dessert.

This could be fun to make with your children, or it could be a healthy option that you might practice cooking!

Crock Pot Applesauce

-10 large fugi or lady pink apples. Be sure to peel, core & slice or cut in chunks.
-1/2 cup water
-1 teaspoon cinnamon ( I like to add a little more)
-1/2 to 1 cup sugar or truvia. (be certain to adjust the sweetener. You will add much less of a sweetener than actual sugar- check the package)

Put all ingredients into crockpot. It should be about 3/4 full. Put on the cover and cook on low 8 to 10 hours or high 3 to 4 hours.

Enjoy!

Practice Cooking..

It’s fun to eat out, but it can be cumbersome on your wallet and your waistline. 

Often, I hear people say they’re not good at cooking.  I recommend practicing when you have time. Try a lazy weekend morning or a late afternoon when you’re not pressed to get a meal on the table.  The nice thing about cooking on the weekend is that you can prepare meals for the beginning of the week.

 With the weather cooling down, meals such as chili or soup of some kind works well and it will last for a few days. If you take a little time to practice, you will certainly find several meals that you actually enjoy and can continue to make. 

 See if you can get creative this weekend and find a healthy option that you enjoy cooking. 

Two weeks till Halloween...

You might have already bought your Halloween candy and find yourself slipping your hand in and just grabbing one or two here or there. Don’t be too hard on yourself for indulging a little, but be mindful of how much you’re eating. Take the time to enjoy and savor it. Then, think about healthier sweet options to incorporate into your diet throughout the fall season.

Try this salad:

Baby Arugula with sliced pears, tossed with a pinch of sea salt and fresh ground pepper. Add crumbled feta and drizzle with a homemade vinaigrette. Start with Extra Virgin Olive Oil, a teaspoon of honey and just enough balsamic. Whisk together before adding to the salad.

This salad pairs nicely with dinner. You can add chicken or shrimp to make it a meal.  The arugula gives it a nutty flavor combined with the sweetness of the pear will help you resist your candy cravings!

Looking at the Big Picture

When it comes to changing the shape of your body and gaining confidence, it’s necessary to look at the big picture. What daily habits can be incorporated to get you there?

·      Drink more water

·      Practice cooking instead of eating out

·      Increase whole grains

·      Increase vegetables

·      Experiment with protein

·      Eat less meat, dairy, sugar and chemical artificial junk foods

·      Consume less caffeine, alcohol and tobacco

·      Develop easy and reliable habits to nurture your body

·      Have healthy relationships that support you

·      Find physical activity you enjoy and do it regularly

·      Find work you love or a way to love the work you have

·      Develop a spiritual practice

Pick 1- 2 to try! Don’t overwhelm yourself with trying them all together. Just remember, everything in moderation will help you resist cravings and find a better balance with food, fitness and overall better health.

Balancing Act

Finding balance isn’t always easy, but it’s a necessary component for healthy living.

When we find ourselves out of sorts, it can throw everything else out of whack.  Try to access everything that you have on your plate before determining what to tackle first.  Make sure you are providing yourself with the love and care that you deserve.  This includes the basic necessities: Drink plenty of water, eat healthy, and get enough sleep.  Sounds easy enough, but when we are running on overload, it’s nearly impossible. Once we take better care of ourselves, we are able to create and accomplish our intentions for each day.  

Life can (and will) become overwhelming at times. Stop for a moment, take a deep breath, and take time to find balance.