Recipe for Health: Pumpkin Scones

What does crisp fall air, raking leaves, and warm, fuzzy sweaters make you think of? If you answered pumpkin scones, read on. If you answered something else.... read on anyways.

I love scones, especially pumpkin. But, since I also love it when my jeans fit, I can't indulge in the store-bought scones that are loaded with sugar and butter. My recipe below features no butter, little sugar, and real pumpkin that ensures these scones won't crumble into your coffee, but instead fulfill some of your daily vegetable requirement. Need more reasons to love pumpkins? They are loaded with antioxidants, vitamins A, C and E, potassium, iron, magnesium, fiber, and low in fat and calories. While this vegetable powerhouse keeps your scone moist, the coconut oil and walnuts add some healthy fat to your diet. Bonus? They mix up in about 10 minutes and make your house smell amazing.

A pumpkin scone in one hand and a cup of coffee in the other hand will give you warm, fuzzy feelings for the rest of the day, money-back guarantee!

Vegan Pumpkin Scones (don't fear the word "vegan" - it just means no fatty butter and eggs)
3 C whole wheat flour

2 T baking powder
1/4 t salt
1/4 C sugar
1/3 C coconut oil (melted in microwave-save bowl)
1 C pumpkin (not pumpkin-pie filling, but REAL pumpkin, preferably organic)
1 1/4 non-dairy milk (I used almond milk)
1/3 C walnuts

Directions:  Preheat oven to 400 degrees and lightly spray cookie sheets with olive oil. Mix all dry ingredients together, except walnuts. Add wet ingredients and mix until just combined (can still be lumpy). Fold in walnuts. Drop by 1/4 cupfuls onto cookie sheets and bake for 12-14 minutes, or until browned on bottom and firm on top. Cool and store in airtight container in fridge. These are also great if you freeze them for future enjoyment.

Put Your Heart Into It

You're panting, sweating, your legs feel like they're going to give out and you're cursing your trainer. You are putting your whole effort into this workout.... Or, are you? How are you measuring your effort level? To get results, you have to be outside of your comfort zone; this is not negotiable. But, how do you know what that zone looks and feels like?

There are a couple of different ways to gauge your efforts. The first way is using the Rate of Perceived Exertion (RPE) scale. This is using a scale of 1-10 to give a number to your effort level:
1: very light activity - watching television
2-3:  light activity - leisurely walk
4-6:  moderate activity - could exercise at this level for hours, easy to hold a conversation
7-8:  vigorous activity - working hard, out of breath, can only speak a sentence
9:  very hard activity - unable to maintain for long period of time, short of breath, can barely speak a word
10:  maximum effort - feels impossible to continue activity, almost on the verge of being sick

The key word here that can get you into trouble is "perceived;" what I perceive to be extreme exertion might be different from what you perceive. Someone new to exercise might not know what maximum effort really feels like. That said, the scale can be useful to some of these people. It can help to get you in tune to your body, your breathing, and let you focus on how you're feeling throughout the workout, without having to think about numbers. But, this will only get you so far...

To maximize your gym time once you become a bit more fit and experienced, I highly recommend making an investment in a good heart rate monitor to gauge your efforts. This is a training tool that is worn like a wristwatch. What makes it so useful is that when worn with the corresponding chest strap, you can actually see what your heart rate is. The chest strap wirelessly transmits your heart rate to the watch. No hiding from the truth here! You can very quickly assess whether you can keep going at your current pace, or if you should pick up in the intensity.

When shopping for a heart rate monitor, I recommend investing in a model that allows you to input your personal information, such as your age, height, weight, and gender. Since all of these factors influence the parameters of the difference training zones and your caloric burn, those that capture this specific information can give you the most accurate information.

I have broken up with several heart rate monitors, but have finally found the love of my life! A model that I have been using for almost 2 years now has all of the afore-mentioned features, and also offers a very intuitive, user-friendly interface can be found here: http://www.polarusa.com/us-en/products/get_active/fitness_crosstraining/FT4. A bonus feature of this model is that most of the cardio machines at the gym will pick up the wireless transmitter and display your heart rate on the machine's monitor. You can certainly shop around (don't forget about eBay!), but I encourage you to choose a model that allows you to personalize. This can help you reach your goals even faster!

Chia Pudding

One of my favorite sweet treats is tapioca pudding. Sadly, it is loaded with extra sugars and junk that I don't want or need! Not anymore.... This is so good you won't even miss tapioca pudding! And, it offers versatility to make it your own yummy, sweet, creation.

Still think chia is only for those creepy planters you used to get as gag gifts? Read more here:  http://gymjunkie-katie.blogspot.com/2011/08/discover-chia-seeds.html

Chia Pudding w/raisins and chocolate chips

Chia Pudding
serves 3-4

1 C non-dairy milk (I use almond)
1/3 C chia seeds
1/2 t vanilla
Possible add-ins:  raisins, dried fruit, chocolate chips, coconut flakes, walnuts... use your imagination!

Combine milk, chia seeds and vanilla in a container with a tight-fitting lid; I used a glass jar. Shake to combine. Refrigerate for at least 4 hours, or overnight. Chia seeds will expand and absorb some of the milk, creating a pudding consistency. Stir and scoop some out into a small bowl and add treats as you wish! I have shown mine with raisins and some melted chocolate chips.

Workout in the Park

There is a park near my house that has been begging me to hold some sort of outdoor workout, and I'm finally going to give in!

I'm putting together an outdoor sweat session at Kletzsch Park in Glendale, WI. These workouts will be a blend of cardio and strength, giving you the most bang for your buck! For now, I am thinking Wednesdays from 6-7am and Saturdays from 9-10am. No equipment will be necessary, just a towel or mat, and a bottle of water. We will be meeting in the open area just north of the park building on Milwaukee River Parkway. There is plenty of parking, as well as restrooms and drinking fountains nearby.

Provided there is enough interest, the first workout will be Saturday, July 21st at 9:00am. Register now on Meetup to reserve your spot:  http://www.meetup.com/Gym-Junkie-Outdoors/events/72948562/

Hope to see you there!

p.s. If you like me now, "like" me on Facebook too! https://www.facebook.com/GymJunkieKatie

Recipe for Health: Protein Pancake

We've all heard that breakfast is the most important meal of the day, but are you maximizing your calories in the morning? Protein is what builds and maintains muscles, but it also takes longer for your body to digest than carbohydrates, so it makes you stay fuller, longer. This may set you up for success the rest of the day by curbing cravings, giving you the most bang for your buck. Instead of having a bowl of sugary cereal, which will leave you hungry 2 hours later, try some protein!

Here is a simple, versatile recipe made with staples that you probably already have. Dress it up with fresh berries, or even throw some diced apples into the batter for a delicious start to your day! This is also good made ahead of time and served cold if you're on the run. It is a great post-workout meal, giving you a whopping 20 grams of protein to help those muscles repair themselves.

Protein Pancake
Olive oil spray
4 egg whites
1/2 C quick-cooking oats
dash of cinnamon
dash of sugar (optional)
fruit (optional)
agave or syrup (optional)

Preheat a small skillet over medium heat, spray with enough olive oil to lightly coat. In a medium-sized bowl, whip egg whites, oats, cinnamon and sugar. Pour into skillet and let cook 2-3 minutes on each side. Remove to a plate and top with fruit if desired. Also good is a drizzle of agave or syrup - don't go crazy here, less than a teaspoon is plenty.

Good For Your Mug: Mug Muffin

Muffins are at the top of my "Cannot Eat List", along with donuts and other morning pastries. Well, not anymore... Thanks to a recipe I adapted from Dr. Oz, muffins are back in my life - for good! This recipe takes about 2 minutes to make, but sticks with you for hours, curbing mindless snacking all morning. This power muffin contains ground flax seeds (flax meal) as the main ingredient. There is evidence that this super food might reduce inflammation as well as your risk of heart disease, certain kinds of cancers, stroke and diabetes. What's better than that? The homey smell it makes in your kitchen!

Mug Muffin
1 t coconut oil
1 egg
1/4 C flax meal (ground flax seeds)
1 t baking powder
2 t cinnamon
1 packet Stevia (or 1 t sugar)
1 T raisins

Directions:  Melt coconut oil in a coffee mug in the microwave, about 15 seconds. Add egg and mix with a fork. Add remaining ingredients to the mug and mix well with a fork. Microwave for 1 minute, remove and enjoy!

Recipe for Health: Portobello Mushroom Ragout

This simple, yet delicious recipe has become one of my favorites! It is high-volume, low-calorie and so versatile. Just one serving contains both soluble and insoluble fiber, which gives you a feeling of fullness and good intestinal health. It is virtually fat-free and contains no cholesterol. All that for only 92 calories per 3/4 C serving! Even better? It can be done in about 15 minutes.

Portobello Mushroom Ragout
Copied verbatim from The Best of Clean Eating (I could not find a thing  to make this recipe healthier than it already is)

2 T olive oil (I use garlic-infused)
1 medium red onion, diced
2 cloves peeled garlic, pressed or minced (I use minced, bottled)
2, 6 oz packages portobello mushroom caps, cleaned, trimmed and diced
1/2 t dried thyme (I use a little more)
1, 15 oz jar chopped plum tomatoes or 2 C chopped plum tomatoes (I use canned, low-sodium, diced organic)
Sea salt and fresh ground pepper to taste

Directions:  Heat oil in large skillet and saute onions until lightly browned, 3-4 minutes, stirring often. Add garlic, saute for about 1 minutes. Stir in mushrooms and thyme. Continue to cook over high heat until the mushrooms have softened and given off their juices, 2-3 minutes. Add tomatoes and cook until the mixture is thick, about 10 minutes. Serve over a little brown rice, bulgur wheat pilaf, cornmeal polenta or my personal favorite, shirataki noodles (stay-tuned for an entire blog on these babies - they are life-changing)!