Pumpkin Spice Protein Shake

Try this yummy fall recipe as a post-workout meal or a healthy treat:

Ingredients:

• 1 ½ cups milk or almond milk
• ½ cup canned pureed pumpkin
• 1 Banana
• 1 scoop vanilla protein powder
• 1 Tbsp honey or agave nectar
• 1 tsp pumpkin pie spice
• 2 tsp cinnamon
• 5-7 ice cubes

Add all ingredients to the blender and mix until smooth. 2 servings.

Understanding Fats

For health conscious individuals, the fat content of food used to be a deciding factor of our food choices. Nutrition is ever-evolving and with newer research we now understand the importance of fats in our diets. Don’t live in fear of fat any longer. Understand it and make it work for your benefit. 

• Saturated fat: Is typically solid at room temperature and includes tropical oils, coconut milk, butter, full-fat dairy, and fatty meat. These fats were believed to cause heart disease, but research is now proving that isn’t the case.
• Mono-unsaturated fat: These fats actually help improve cholesterol levels and lower heart disease risk. They include olive oil, nuts, seeds, peanuts, and avocados. 
• Polyunsaturated fat: There are several types of this fat, but two important ones that our bodies cannot make are omega-3 and omega-6. Omega-3s are found in wild salmon, tuna, sardines, walnuts, and flax and have health benefits including lowering blood pressure and inflammation. Omega-6s are found in soybean, corn, and sunflower oil and can help reduce diabetes. 
•  Trans- fat: Most of these fats are usually chemically altered fats that are added to processed foods to increase shelf life. These fats are bad for cholesterol levels and should be avoided. Some countries have outlawed the use of this type of fat in food production. 

Fat is essential for vitamin absorption, hormone production, hair and skin health, satiety and more. Fat can and should be consumed in moderation, except for trans-fat. Read your labels carefully, because some foods still contain trans-fat even if the label says 0 grams. The FDA allows for 0.49 grams per serving before it is listed on the food label. Check the ingredients for “partially-hydrogenated oil.”

Cleaning Eating

Do you read food labels?  Avoid processed foods, and seek more natural, whole, and raw foods?  If not, clean eating is one diet trend that is worth pursuing.  After decades of searching for foods that will nourish our bodies without adding extra pounds, experts are directing us to get back to the basics.  Replacing foods that are loaded with chemicals and preservatives with fresh produce, whole grains, and lean meats can improve your nutrition intake because these processed foods are often less nutrient dense than whole foods.  

Processed foods are loaded with sugar, salt, coloring and other additives designed both to make food have a longer shelf life and induce cravings for more.  Next time you head to the market or the pantry, try these substitutions:

• Instead of flavored applesauce, go for fresh apples
• Ditch the lunch meat and hot dogs and buy a chicken breast to grill
• Skip the frozen dinner and throw together some steamed veggies and a steak

When you do have to purchase boxed, canned, or frozen foods, read the labels.  If you can’t pronounce it or are unfamiliar with the ingredient, it is not a good sign.  Eat clean and your body and your palate will thank you.

Fall Crock Pot Chili Recipe

The leaves are turning and the air is getting crisp.  Warm your family up tonight with this protein, veggie, and fiber dense chili recipe:

1 ½ tsp. olive oil

1 lb lean ground turkey

1 onion, chopped 1 Tbsp garlic, minced

2 cups water

1 28 oz. can crushed tomatoes

1 16 oz. can kidney beans, drained 1 cup diced green bell pepper

2 Tbsp. chili powder

½ tsp. paprika

½ tsp. dried oregano

½ tsp. cayenne pepper

½ tsp. cumin

½ tsp. salt

½ tsp. pepper

Heat olive oil in frying pan.  Add turkey, onion, and garlic.  Cook through, then transfer to the crock pot with all other ingredients.  Stir, then cook on until heated through.  Top with avocado and low-fat shredded cheese.