No Tricks - All Treats

Pumpkin lovers rejoice! Not only are pumpkins great for carving and displaying artistic abilities on your front porch, but this sassy squash also packs a punch when it comes to nutrition. Low in fat, pumpkin is high in:  beta and alpha carotene (boost immunity and fight heart disease), vitamins C and E (boost immunity and promote healthy skin), and fiber (stabilize blood sugars, reduce cholesterol).

In addition to the benefits of the "meat" inside the pumpkin, the seeds are worth saving too! Pumpkin seeds are great for roasting as a healthy snack and provide:  monounsaturated fatty acids (promote weight loss), vitamin E, magnesium, potassium, iron and zinc.

Enjoy these healthy recipes for fall treats that are sure to please!

Roasted Pumpkin Seeds
Pumpkin seeds
Olive oil
Salt (optional)

Directions:  Preheat oven to 350 degrees. Lightly oil large, rimmed baking sheet. Make one even layer of pumpkin seeds. Drizzle lightly with olive oil and mix until coated (I use an olive oil sprayer to avoid using too much). Roast in oven until dried and lightly browned, shaking the pan occasionally (every 10 minutes or so). Once done, remove from oven and lightly salt, or add your favorite spice:  cumin, chili powder for a little kick, seasoned salt, etc. I think they're fine with nothing!

Whole Wheat Spiced Pumpkin Pancakes
Servings:  About 20 when 1/4 C measure is used
2 C organic whole wheat pastry flour
4 t baking powder
1 t baking soda
1/2 t ground nutmeg
1/2 t ground ginger
1/4 C organic brown sugar
1 egg yolk
2 C organic skim milk
1 C organic canned pumpkin (NOT pumpkin pie mix; look at ingredients and make sure it only says "pumpkin")
3 T apple butter (optional)
3 egg whites

Directions:
1. In a large bowl, whisk together the flour, baking powder, baking soda, and spices.
2. In a separate bowl, mix together the egg yolk, pumpkin, brown sugar, and apple butter. Stir in milk until well-blended.
3. Add pumpkin mixture to flour mixture and stir until just combined.
4. In a medium bowl, beat egg whites until light and fluffy; fold egg whites into batter.
5. Ladle batter by 1/4 cup amounts onto a preheated nonstick griddle lightly sprayed with olive oil. Cook until browned on each side.

Whole Wheat Oat Pumpkin Muffins
Servings:  12
1 egg
2/3 C organic sugar
1 can (1 3/4 C) pure pumpkin (NOT pumpkin pie mix)
1 T vanilla extract
2/3 C nonfat milk
1 C whole wheat flour
1/2 C oat flour *
1 t baking soda
1 t baking powder
1/2 t salt
1 t cinnamon
1 t pumpkin pie spice
*If you can't find oat flour, then try putting oats in your blender and pulverizing until ground down to flour

Directions:
1. Preheat oven to 425. Lightly spray 12-cup muffin tin with olive oil, or line with paper cups.
2. In a large bowl, combine pumpkin, eggs, sugar, vanilla, and milk; stir well.
3. Sift in flours, baking soda, baking powder, salt cinnamon, and pumpkin pie spice.
4. Fill prepared muffin cups equally. Bake 20 minutes, or until toothpick inserted in the middle comes out clean

Circuit Training 2

Get your cardio in while building muscle! Circuit training is one of the most effective workouts I've found to blast calories and build fat-burning muscle. This circuit will require some medium-sized weights. If you do not have access to any equipment, see Circuit Training 1.

Warm Up:  Take 5-10 minutes to warm up your body and prepare it for exercise; this will warm your muscles and reduce your risk of injury.

CIRCUIT 1

1. Front wood chop with squat:  With your feet a little wider than shoulder-distance apart, hold 1 weight with both hands. Let the weight hang down in front of you as you lower down into a squat - hips back like you're sitting back into a chair, weight in your heels NOT in your toes. As you raise your body back up, keep your arms straight and raise the weight in front of you, up over your head. Lower the weight back down while simultaneously sitting back into a squat. Repeat 15 times. This will look/feel like your chopping wood, hence the name.

2. Squat with cross-chop:  Same as above, but you will lower the weight down towards your right side, then lift up across your body to the opposite side, rotating slightly through your torso. Repeat 15 times to one side, then do 15 repetitions to the other side. 

3. Torso twist:  In a squat position, bend your elbows holding the one weight in front of your chest, close to your body. Keeping your hips square and in place, rotate through your torso to the right side, keeping the weight at your chest, then slowly rotate to your left side. Keep your abs engaged and tight, only moving from the hips up. This is meant to work your core, so keep your lower body still. Repeat until you've rotated to each side 15 times. 

4. CARDIO - Happy feet:  Put down your weight. In a squat position, come up on your toes and quickly transfer your weight from one foot to the other, hands up at chest height for balance. Think of football players going through tire drills, this is what you should look like. Keep moving for 1 minute. 

Take 30 seconds active recovery of marching in place while hydrating.
Repeat above circuit 1 time

CIRCUIT 2

1. Lateral raise:  With one weight in each hand, let your arms hang down at your sides, feet in a comfortable position, about hip-distance apart, knees slightly bent. Inhale. As you exhale, slowly lift your arms up to your sides until your arms are parallel to the floor (you should look like the letter 'T'). Slowly lower back to starting position, but don't let the weights drag your arms back down; resist gravity here. Repeat 15 times.

2. Tricep pulse back:  With one weight in each hand, stand with feet together, knees slightly bent. Hinge at hips to bring your upper body down to about a 45 degree angle to the floor. With arms straight, turn palms to face behind you. Lift arms back, palms still facing behind you, arms straight. Squeeze your triceps (the muscles on the back of your upper arms) and your upper back. Repeat 15 times.
3. Plank with back row:  Place one weight nearby. Bring your body up into plank on your toes and hands. To perfect your plank, see:  Plank You Very Much. Once up in plank, take weight into one hand, transfer your body weight to the other hand. Left weight into a back row, elbow towards the ceiling, upper arm brushing the side of your body. Repeat 15 times on EACH side.
CARDIO - Speed Skate:  With feet wider than shoulder distance, hop from one foot to the other, mimicking a speed-skating motion with your body. Repeat for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat circuit 2 one more time.

CIRCUIT 3
1. Cross punch with weights:  With one weight in each hand, perform cross-body punches. One hand punches across the body, free hand is up protecting the face. Keep your pace up, quickly alternating punching hand. Repeat 20 times with each hand.
2. Plank with tricep kickback:  Bring your body into the position you were in for back row in plank. Take weight in one hand and perform tricep kickback:  elbow stays glued to your side, forearm kicks back, squeeze through the back of the arm. Bring back to starting position. Repeat 15 times on EACH side.
3. Push-ups on knees:  Hold one weight in each hand and place them on the floor in front of you. Staying on your knees, do push-ups. Repeat 15 times. 
4. CARDIO - High knees:  This is like running in place, but you want to lift those knees up to waist-height if you can, while pumping your arms. Keep moving for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat circuit 3 one more time.


This circuit should take at least 30 minutes to perform. If you've got some extra time, feel free to repeat each circuit one more time!