Happy Halloweenie!

                                   

Happy Halloween to y'all! We all know what sugar can do to the body and how it affects every cell. We know the addictive properties of sugar work on the same brain center and has been shown to be even more addictive than heroin. If you need a gentle reminder about the effects of sugar, you can read about it right here and more here.

I came across a picture the other day (thank you Pinterest) that put those little candy bars into perspective and thought that it might help visualize the exercise equivalent for different snack size bars.



Who doesn't love a good piece of chocolate or a Snickers but 50 Burpees for just one? Lol



If you want to taste the rainbow, better lace up and get to jumping :)

In all seriousness, if you are craving a piece of candy and your kiddo happens to get your favorite kind, go for it! Just stick to one and not the whole bag when they have gone to sleep. The serving size is more important than the candy itself. If you want to try a healthier version of your favorite treat.

If you are a chocolate fan like myself, try RAW chocolate sweetened with coconut sugar. It has a lower glycemic index and is made with real cocoa and is a healthier version. I also like to warm up some vanilla almond milk and add a scoop of chocolate brownie protein for a high protein hot cocoa.

If you are more of a fruity sweets kind of person, try to make your own frozen yogurt with a berry greek yogurt and top with fresh berries or have a lollipop. I admit, I sometimes take a sugar-free jello and add a dollop fat-free cool whip. It is pretty delicious!

Tonight the hubs and I are keeping it low key and hoping to hand out some candy to the trick-or-treaters! I have a weakness for cookie dough and instead of making my favorite (ooey gooey chocolate chip) I am opting to make a healthier pumpkin protein cookie and have a glass of red wine.

Have a happy Halloween and take care of you!

J

HIIT Incline Treadmill Workout

If you are new to HIIT workouts, I wrote a post (you will find it Right Here!) a while back explaining what exactly HIIT stands for... High-Intensity Interval Training. 

                                  

I am frequently asked about cardio... How much should I be doing? What is the best type of cardio? Is X amount too much? Too little? Will I lose weight if I do X amount of cardio? I hate to be the bearer of bad news but there is no definitive answer to these questions. What works for one person may be the exact opposite for another person. There is a general guideline however and according to the American College of Sports Medicine (ACSM), "American adults (aged 18-65 years) should accumulate at least 30-minutes of moderate-intensity aerobic activity 5 days per week OR engage in 20-minutes of vigorous activity 3 days per week".  Now does this mean that you need to completely change your routine. No, it sure does not. What you should do however, is get moving and listen to your body.

                                                 

Do you feel fabulous when you get in 20 minutes of cardio 4 days a week? Great, stick to it! Do you feel like you would feel better by adding in another 10 minutes a couple days during the week? Awesome, add it in after work or during your lunch break. Whatever it is that makes you feel like your best self, stick to it! I used to be a cardio girl and when I mean cardio girl, I mean just that. I did cardio. ALL. DAY. LONG. I would run and run and run (almost as much as Forest Gump) and steered clear of the weights. However, my love for running is not nearly as strong as it is for lifting heavy iron! 

Nowadays, I stick to moderate to intense cardio a couple times a week for 20-30 minutes. I feel like it gives me the energy I need, it keeps my heart healthy, and when I am on track with my diet, I do not feel bad about cutting my date with the treadmill short. :) I love HIIT workouts because 1. They kick my butt every time and 2. They are short, sweet, and too the point. Plus, I love a workout that leaves me nice and sweaty. 

Here is an incline treadmill HIIT workout for y'all to give a shot when you need a change of pace. 

Take care of you!

J

Fall Produce Guide

                               

The amount of daylight has gotten shorter, the sun takes its sweet time to appear in the crisp mornings, the wind and rain have made their appearance, and all of our favorites (sweaters, cozy boots, fires, comfort food) have been brought back to life after a pleasant summer. However, with Fall, the farmers markets are gone until next year, our favorite summer produce items have cycled out of season, and it is time to get creative with the hearty fruits and vegetables that are in ripe right now!

When buying produce that is "in season" it will help cut down on your grocery bill especially if you shop your local sale ads. The vegetables that are perfect for your Fall menu include some of my favorites such as acorn squash, butternut squash, pumpkin and spaghetti squash. They are wonderful to roast and create a hearty side dish or puree into a delicious warming soup. Brussel sprouts, turnips, mushrooms, and sweet potatoes are also great to add to salads, stews or roast and eat by themselves. Additional vegetables that are great in the Fall include swiss chard, beets, and celery root. 

Fresh fruits that are perfect for the Fall include pomegranate seeds, figs, and cranberries. Toss them into your salads or bake them into a warm fruit crisp. Apples (think fresh pressed cider or simmered cinnamon apples), pears, and grapes (believe it or not!) are perfect this time of year to create delicious and healthy desserts for the whole family. Asian pears are a delicious crisp treat as well as passion fruit and persimmons. 

Do not fear the produce isle this time of year for there are wonderful options for every occasion. Some of my favorite recipes include several of the items listed above and I look forward to sharing a couple of them with you. Please feel free to share your favorite fall recipes!

Take care of you,

J