pumpkin

Six Healthy and Delicious Halloween Recipes

Halloween season is here and the time is now for a big-time reality check: pumpkin season is REALLY when the holiday weight gain starts! While the month of December is typically blamed for holiday weight gain, the fact remains that the pounds actually start to get packed on in late October.

The amount of eats and treats that people consume is alarming. One of the main problems is the smaller “snack sizes” that the candy manufacturers have made available. Eating several “mini” chocolate bars is something people see as “ok“because of their smaller size. In other words, it becomes a lot easier to convince yourself to indulge in these gut-swelling goodies and then you end up eating even more than before!

So now let’s focus on what we can control. Use the following six fat loss friendly Halloween recipes  for keeping the pounds off while still allowing for the occasional indulgence this trick or treat season:

PUMPKIN PROTEIN PANCAKES

Pumpkin Protein Pancakes

Ingredients:

1 cup canned pumpkin

2 egg whites (about 1 cup)

1/4 cup water

1 cup almond flour or oat flour (ground oats)

1 big scoop vanilla protein powder

1 Tsp baking powder

1 Tsp cinnamon

1 Tsp vanilla extract

1 Tsp salt

Optional toppings:

– Tiny dash of nutmeg

– Pure maple syrup or honey

– Butter

Directions:

1. Put everything in a bowl except water and blend at medium

to high speed.

2. Add water to achieve desired consistency.

3. Heat a pan or skillet to medium hot.

4. Scoop 3-4 inches of batter onto the pan. Use a spatula to

check when they’re ready to turn as they won’t bubble like

regular pancakes.

PROTEIN MUFFINS

Protein Muffins

Ingredients:

15-ounce can of pureed pumpkin

2 eggs or . cup egg whites

1 Tsp vanilla extract

1 Tbsp coconut butter (optional)

1 cup almond butter

2 scoops vanilla protein powder

1 Tsp baking soda

1 Tsp cinnamon

. Tsp nutmeg

Drizzle of honey, agave nectar or maple syrup

Handful chopped walnuts

Directions:

1. Preheat oven to 375 Degrees

2. Mix all ingredients together.

3. Scoop mixture into muffin tray and cook for 8-10mins

PUMPKIN PIE SMOOTHIE

Pumpkin Pie Smoothie

 

Ingridients:

• 1 scoops SFH grass fed low vanilla protein

• 1 cup unsweetened almond milk

• 1/2 cup pumpkin puree

• 1 tsp cinnamon

• 1/2 tsp nutmeg

• stevia (to taste)

• 5 ice cubes

Directions:

Put all ingredients in a blender and enjoy!

PUMPKIN COCONUT CHICKEN

Pumpkin Coconut Chicken

Ingredients:

1/4 cup canned pumpkin

1/4 cup canned coconut milk

2-3 pounds chicken thighs, fat trimmed

1 large onion, sliced

1 Tsp coconut oil

1 Tsp curry powder

1 Tbsp cumin

1 small handful minced garlic (2-3 cloves) or 1 Tsp garlic powder

Sea salt and fresh cracked pepper

Crushed red pepper flakes (optional)

Directions:

1. Trim the fat from the chicken.

2. Melt the coconut oil in a pan over medium heat while you salt

and pepper both sides of the chicken.

3. Lightly brown chicken on all sides and add to the crockpot.

4. Add pumpkin and coconut milk to the crockpot, stir, add spices and stir again.

5. If chicken is not completely covered in liquid, add just enough water to cover, then top with sliced onions.

6. Cook on low about 5 hours or until chicken is fully cooked (but not over cooked!).

PUMPKIN PROTEIN PUDDING

Pumpkin Pudding

Ingredients:

1 cup cottage cheese (whole, 2% or fat-free)

1/2 can of pumpkin puree

1/2 Tsp cinnamon

3/4 scoop vanilla protein powder.

Directions:

1. Put the cottage cheese, pumpkin, cinnamon and protein powder (and any of the optional ingredients) in a bowl.

2. Mix until it is thoroughly combined. You can also blend the pudding, before adding the nuts, in a food processor or simply with a with a hand mixer to give it a smoother consistency.

3. Once you have it all mixed up, I think you know what to do from there.

Bonus candy recipe for crushing those sweet tooth cravings:

NO-SUGAR SOUR FRUIT CANDIES

Sour-Candies-copy-1024x680

INGREDIENTS
Serves 12
⅓ cup fruit-only juice (make a batch with your favorite 100% only Juice)
1 teaspoon citric acid, divided
½ cup water, divided
4 (1/4 oz) packets unflavored gelatin
¼ cup coconut nectar
1 Tablespoon arrowroot starch(you can substitute tapioca starch or corn starch)

INSTRUCTIONS
In a small pot combine the fruit juice, ½ teaspoon of the citric acid, ¼ cup of the water. Mix well then sprinkle the gelatin evenly over the top of the fruit mixture. Set aside.
In another small pot, combine the remaining ¼ cup water and the coconut nectar.

Bring to a rapid boil for 5 minutes. Pour the hot nectar mixture over the gelatin mixture. Immediately place over medium heat and stir well until liquid and smooth, about 4 minutes.

Pour the mixture into an 8×8 pan and leave at room temperature for 2 hours. Cut into pieces. Combine the arrowroot with the remaining ½ teaspoon of citric acid and coat the candies. Place the candies on a wire rack and dry for 8 hours or overnight.

*For fun shapes try using a rubber mold, and pour the mixture into the mold in step 3. Enjoy!

NUTRITION
Serving size: 1 Piece Calories: 36 Fat: 0 Carbohydrates: 6 Sugar: 0 Sodium: 7 Fiber: 0 Protein: 2

We must break out of the frustrating emotional eating patterns that sabotage our fat loss efforts during the holidays. Our brains are wired to crave the sugar-laded treats that typify the Halloween season.

So, instead of using Halloween as a reason to justify eating a bunch of junk food we spin the seasonal event to spice up food by making healthier holiday recipes. Halloween thus becomes a fat loss tool for us, an approach that is key to adopting a healthy lifestyle for long-term weight loss success.

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Women Looking in Fridge

The Battle of the Yummy Splurge vs. The Lazy Cheat

Your week is snowballing from one commitment to the next, no time to stop and get refocused; at some point you make the decision to either take a moment for yourself and plan your meals in advance, making sure your kitchen is stocked and food is cooked ahead of time or…you never get around to it and get “lazy” figuring you’ll get back on track tomorrow or next week.

It usually starts after a long day of working or running around fulfilling commitments, giving your energy all day long. You get home just in time for dinner…you’re hungry, your family is hungry, you haven’t taken a moment to think through what you’ll eat tonight; you open the fridge and maybe there are some chicken breasts you could grill up, but that isn’t really hitting the spot and you’re tired and really don’t feel like cooking so you decide…forget it, let’s order pizza or let’s go out.

Have you ever looked back at your week and realized you used all of your splurges for the week and didn’t really enjoy any of them? They were lazy cheats, convenient at that moment, but overall not really worth it.

Yummy Splurge:

100% nutritional discipline is never really needed to completely change your body. The difference between sticking to the rules 90% of the time and sticking to them 100% of the time is minor, really.

And that extra 10% splurge means you can feel free to eat the food you like.

Follow the rules 90% of the time. The other 10% splurge? Eat anything you want.

I’m not kidding around here. I actively encourage people to eat any food they like, because the reality is that good food can be one of the great joys of life.

But being overweight, unhealthy and lethargic are not. And certain foods eaten too frequently or in too large an amount will quickly make you all three of those things.

So Fit-2-The-Core members are given a simple instruction: eat any food you like, in up to 10% of your meals; in the other 90% of your meals, eat the foods that will fuel your body to success. This can include a glass of wine, 1-2 slices of pizza or a scoop of your favorite ice cream etc.

That ratio will give you the body you want AND allow to enjoy the food you love.

 

_________________________________________________________________
The Lazy Cheat – The lazy cheat is a cheat that you did not plan to have ahead of time. It isn’t because you’re really looking forward to a splurge – something you have been craving – or as part of an experience that you don’t want to miss out on – it is not a part of the plan to get you closer to your goals. BUT (yes, Behold the Underlying Truth) occasionally, it happens. Unfortunately a lazy cheat is usually not worth it, and you end up using up one of your splurges and not enjoying it. And unfortunately, once you give in and have a lazy cheat it tends to perpetuate a whole week of lazy cheats.

_________________________________________________________________
The secret to overcoming lazy cheats – have strategies in place. The fact is that “Strategy trumps Willpower” every time and is the key to your short and long term success. When you’ve had a long day, are hungry and out of energy, your will power is not going to be strong, so you must have a strategy.

_________________________________________________________________

Next time you find yourself having that conversation in your head leading to a lazy cheat…you know the one… “I don’t feel like cooking tonight, I’ve had a long day, I’ll just order pizza tonight since I should eat something,” turn to the strategy you have planned out ahead of time.

__________________________________________________________________

Here are a few ideas for the next time you find yourself heading for a lazy cheat.

_________________________________________________________________

Have menus in your car of places you know you can get a healthy meal that are your go-to restaurants. Simply have a whole stack of menus in your car of places where you can get grilled fish and cabbage salad, or chicken and vegetables, or a healthy salad. If your on your way home from a busy day with no plan for dinner, you can just call and place an order to go and pick it up on your way home.

take out menu

__________________________________________________________________
Have easy meals that you fall back on at these times. An easy meal can be a chicken breast with a can of lentil soup – Just grill up the chicken breast, heat up the can of soup and pour the soup over the chicken breast – done. Or you can pick up a pre-cooked rotisserie chicken from whole foods and some precut veggies to grill or for making a quick salad.

Whole Foods Chicken

 

__________________________________________________________________
Have a Super Shake: It’s okay to have a shake for dinner.  Dinner doesn’t have to be a big, sit down meal. Blend up a scoop of protein, some fruit or peanut butter and call it dinner or try this Delicious Super Shake recipe:

POPEYE’S SUPER SPINACH SMOOTHIE

smoothie

INGREDIENTS:

• 1 scoops SFH Low Carb Grass Fed Vanilla Protein

• 1 cup unsweetened almond milk

• 1-2 cups spinach

•½ frozen banana

• 1 tbsp natural peanut butter • stevia (to taste)

• 5 ice cubes

Blend and Enjoy:)

_________________________________________________________________
Plan out your week ahead of time, including your splurges. Your week should include 10% to relax and enjoy yourself, just don’t waste it on a lazy cheat!

tracking sheets

 

 

__________________________________________________________________
Enjoy your week!

Read More

Women Looking in Fridge

The Battle of the Yummy Splurge vs. The Lazy Cheat

Your week is snowballing from one commitment to the next, no time to stop and get refocused; at some point you make the decision to either take a moment for yourself and plan your meals in advance, making sure your kitchen is stocked and food is cooked ahead of time or…you never get around to it and get “lazy” figuring you’ll get back on track tomorrow or next week.

It usually starts after a long day of working or running around fulfilling commitments, giving your energy all day long. You get home just in time for dinner…you’re hungry, your family is hungry, you haven’t taken a moment to think through what you’ll eat tonight; you open the fridge and maybe there are some chicken breasts you could grill up, but that isn’t really hitting the spot and you’re tired and really don’t feel like cooking so you decide…forget it, let’s order pizza or let’s go out.

Have you ever looked back at your week and realized you used all of your splurges for the week and didn’t really enjoy any of them? They were lazy cheats, convenient at that moment, but overall not really worth it.

90/10 Rule: In your Fit-2-The-Core Nutrition Journal or Drop2 Jean Size Journal you have at your fingertips a blueprint for reaching your Health, Fitness and Body Composition goals or Drop 2 Jena Size goals. You will see our recommendations for what each meal throughout your day should consist of and even what your portion sizes should look like. We know that following these guidelines 90% of the time will results in looking and feeling great. That means that the other 10% of the time you get to splurge and yes still look and feel great. So if your eating 3 meals a day you get 2 splurges a week and 6 meals a day you 3.5 splurges a week. Each splurge is a portion of something, such as a piece of pizza or a glass of wine etc..

_________________________________________________________________
The Lazy Cheat – The lazy cheat is a cheat that you did not plan to have ahead of time. It isn’t because you’re really looking forward to a splurge – something you have been craving – or as part of an experience that you don’t want to miss out on – it is not a part of the plan to get you closer to your goals. BUT (yes, Behold the Underlying Truth) occasionally, it happens. Unfortunately a lazy cheat is usually not worth it, and you end up using up one of your splurges and not enjoying it. And unfortunately, once you give in and have a lazy cheat it tends to perpetuate a whole week of lazy cheats.

_________________________________________________________________
The secret to overcoming lazy cheats – have strategies in place. The fact is that “Strategy trumps Willpower” every time and is the key to your short and long term success. When you’ve had a long day, are hungry and out of energy, your will power is not going to be strong, so you must have a strategy.

_________________________________________________________________

Next time you find yourself having that conversation in your head leading to a lazy cheat…you know the one… “I don’t feel like cooking tonight, I’ve had a long day, I’ll just order pizza tonight since I should eat something,” turn to the strategy you have planned out ahead of time.

__________________________________________________________________

Here are a few ideas for the next time you find yourself heading for a lazy cheat.

_________________________________________________________________

Have menus in your car of places you know you can get a healthy meal that are your go-to restaurants. Simply have a whole stack of menus in your car of places where you can get grilled fish and cabbage salad, or chicken and vegetables, or a healthy salad. If your on your way home from a busy day with no plan for dinner, you can just call and place an order to go and pick it up on your way home.

take out menu

__________________________________________________________________
Have easy meals that you fall back on at these times. An easy meal can be a chicken breast with a can of lentil soup – Just grill up the chicken breast, heat up the can of soup and pour the soup over the chicken breast – done. Or you can pick up a pre-cooked rotisserie chicken from whole foods and some precut veggies to grill or for making a quick salad.

Whole Foods Chicken

 

__________________________________________________________________
Have a Super Shake: It’s okay to have a shake for dinner.  Dinner doesn’t have to be a big, sit down meal. Blend up a scoop of protein, some fruit or peanut butter and call it dinner or try this Delicious Super Shake recipe:

POPEYE’S SUPER SPINACH SMOOTHIE

smoothie

INGREDIENTS:

• 1 scoops SFH Low Carb Grass Fed Vanilla Protein

• 1 cup unsweetened almond milk

• 1-2 cups spinach

•½ frozen banana

• 1 tbsp natural peanut butter • stevia (to taste)

• 5 ice cubes

Blend and Enjoy:)

_________________________________________________________________
Plan out your week ahead of time, including your splurges. Your week should include 10% to relax and enjoy yourself, just don’t waste it on a lazy cheat!

tracking sheets

 

 

__________________________________________________________________
Enjoy your week!

Read More

I Can Do This

How Do You Do It All?

If there’s one thing we know about our COREchievers, it’s that you are driven and accomplished. We are constantly amazed at your focus and determination.

When you’re as busy as you are, it’s important that you constantly find balance between your daily stress and your recovery. That’s why we’ve put together a list of these activities/exercises/habits that you can do daily to help balance your stress and give you a sense of accomplishment.

Start your day with your workout –
If you know you’ve got a high stress day in front of you, beginning the day with your workout can be the medicine you need to keep you focused and get the butterflies out of your tummy. Plus, it’s one less thing on your to-do-list for the day!

R.A.M.P – Range of Motion Active Movement Prep –
Make sure you don’t skip your R.A.M.P! This is the best part of your workout, taking your body through multiple planes of movement to improve mobility, charging up your central nervous system, and preparing you for the demands of your workout or your work day. You can even come in to Fit-2-The-Core on your day off from training and we’ll walk you through the R.A.M.P.

Stay consistent with your workout
Your workout is what we call a constructive way to be destructive! A physical challenge is a constructive choice for a stress outlet.

Feed yourself good fuel
What you fuel your body with will determine the level of stress you encounter throughout the day. If you are keeping your blood sugars level throughout the day with healthy, well-timed fuel, then you will experience less stress.

Stress reducing supplements
Vitamin C and DHA omega-3 supplements have been proven to reduce stress and help maintain the nervous system.

Measure your success
Keep a food journal, a fitness blog, a photo journal, a pair of skinny jeans and/or an entire social media page dedicated to keeping track of your fitness journey. If you are not tracking your progress then you are guessing. If you’re guessing then you’re stressing. Yikes!

Yes, writing down your daily food intake and your workouts may seem like extra stress in the beginning, but knowing that you are constantly making better decisions, increasing your workouts, your abilities, knowing when and why your energy levels are improving; all of these things will outweigh the 5-10 minutes a day it will take you to write down and monitor your results.

KEEP IN MIND: We don’t measure ourselves so that we can judge ourselves, we measure so we can celebrate our accomplishments. If you don’t celebrate the changes you’re making, who will?!

Schedule time for meal preparation
We’ve all stressed about how to eat right on a tight schedule. There is no guarantee that you will be able to find healthy food as your run from one event to the next. The best solution for this problem is preparation. Pick one day a week to prepare meals and snacks for the days you know you will not be able to cook, when you’re away from home, or you know you’ll be tempted to splurge.

Splurge!
If you are following the 90% rule then you know that you get 10% of your meals to splurge. This is an average of 3.5 meals a week. If you are planning and measuring then you know when you can have your splurge meals and really enjoy them. Knowing that you’ve earned the splurges will make you happy, and happiness is well-known to reduce stress!

Foam roll and lacrosse ball
Make sure to go through our foam rolling and lacrosse ball protocol before and after each workout. Again, we are astonished at how much hard work each of you does, so make sure you’re rewarding yourself with a foam roll and lacrosse ball massage daily. This will help release endorphins that will fight stress!

Crocodile breathing
If you are already feeling that stress bug creep up into your shoulders, neck, back or wherever you tend to carry your stress, then you need to take a break and breathe. If you’ve done any warm up, RAMP, at Fit-2-The-Core, then you know that deep breathing rests the body.

Sleep
This is almost always the department in which you go-getters will skimp. The human body needs between 7-9 hours of sleep each night to rejuvenate and prepare to accomplish the tasks of the next day. If you are skimping on sleep then you are stressing your body and keeping it from kicking butt the next day.

One helpful hint for good sleep is to turn off all your technology. It is really tempting to keep you phone, iPad, or TV on while you nod off, but this can interrupt your REM cycles and give you a very poor night’s sleep.

Ultimately, stress is good. It’s what drives us to move forward and accomplish new and exciting goals. What we have to be aware of is how best to balance our daily stresses. The balance is the key to your continued momentum and success.

Your Coach,
Tim Rudd

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carroll3

Top 5 Secrets For Feeling Stronger, Sexier and More Confident

Are our Drop 2 Jean size clients – many of whom have lost 2 jean sizes and Feel Stronger, Sexier and more Confident – somehow “better” than normal? Special? Extra-motivated? Blessed with “great genes”? No. They’re average Janes. They’ve simply learned – and practiced – what really works.

Our coaches use simple, time-tested methods to inspire, motivate, monitor, and guide our D2S clients to feeling Sexy, Strong and Confident in their Thermometer Jeans!

Today we’re going to pass some of these Drop 2 Jean Sizes “secrets” on to you. They’re simple. (But not necessarily easy.)

Secret #1 Eat slowly:

Check your watch. Start eating. When you’re done, check your watch again. How long
did it take you? Our guess: not long enough. Your goal is at least 15 to 20 minutes per meal. You need that long in order to taste your food properly, and to let your body tell your brain that you’re full. Put your utensils down between bites. Chew properly. Savour what you’re eating. Enjoy it. Spend time with it. You’ll enjoy food more, and get leaner to boot.

Secret # 2 eat until you’re “80% full”:

What the heck does that mean? It means you eat until you’re just satisfied. Until you’re no longer physically hungry. Instead of “stuffed” or “full”. Don’t get hung up on exactly what “80% full” is, or whether you’re getting to “75%” or “88%”. Shoot for the general idea.

Remember: eat s-l-o-w-l-y. Be patient with “80% full”. It takes practice. But once you
get the hang of learning your physical (rather than your social or psychological) hunger cues, this one will be a breeze.

Secret # 3: Get your 3-4 hours. Make them count.

Sure, you could drill yourself into the ground with long, gut-busting workouts. But why?
As we’ve proven, you can get great results with about 3-4 hours of exercise per week.

The trick? Make those hours count.

Our suggestion:

1. 2-3 days a week, weight train for about 45 minutes. Choose complex exercises with
lots of moving parts that give you bang for your buck, such as:

* pullups/pulldowns, rows
* pushups, presses
* squats, deadlifts, lunges
* hip hinges (i.e. swings)

Think movements rather than body parts. Think quality rather than quantity. Put
some tough stuff together in a circuit and give ‘er.

2. 1-2 days a week, do sprint intervals (or do the equivalent, such as intervals on a
rower) for about 15 minutes.

3. Do about 10 minutes of warmup and mobility work every day.

4. Fill in the rest of the time with “active recovery”: gentle, moderate movement such
as walking, swimming, yoga, taking the stairs instead of the elevator, and just plain
old “stay moving”.

Secret #4 Sleep:

Sleep changes your hormone balance and your recovery ability. This changes how your body responds to nutrients, exercise, and stress. The more sleep you get, the leaner you are. The less sleep you get, the fatter, weaker, and sicker you’re eventually likely to be.

At least 1-2 hours before bed, turn off the TV, computer, and cell phone. Darken the room. And get ready to sleep yourself lean.

Secret #5 Forget “willpower” and “motivation”:

Change your environment and your systems. And get social support.
Willpower is a very limited and unreliable bank account. Never count on it. Ever.
Instead, built an environment, a system, and a support network that helps you get to
your goals.

* If food is in your house, you’ll eat it. So, don’t have that food in your house.

* If your gym is horribly inconvenient, you won’t go. So, make it convenient, or buy
some weights for home. And meet a friend to work out.

* If you wait till you feel full of energy to work out, you’ll never do it. So, schedule it like
an appointment.

* If you’re surrounded by people who don’t support your goals, you’ll have a tougher
uphill journey than a spawning salmon. So, take a class, join a group, say hi to other fit folks in your gym, and build a strong social support network of fit and healthy people.

If you’re looking for some great coaching and a 24/7 support group who cheer you on
for 8 weeks, may we recommend our upcoming Drop 2 Jean Size Challenge.

Today, what is ONE, very, very small action you can do to move towards the change
you want? What could you do in the next three minutes? Today?

Do that one small thing. High-five yourself.

Check in each day and make sure you’re doing it. Then, next week, do another very
small thing. Only one. High-five yourself again.

Repeat until ripped and awesome. It’s just that simple!

In just 8 short weeks, you can feel your best again! You can feel….

Strong, Confident and Sexy!

We know how you may feel right now…

You are lost, and can’t find an easy enough solution to get back where you once were with your health. You are desperately looking for a proven kick-start solution that will shrink your thighs and buttocks, tone your arms and abs, and give you some amazing results in only eight weeks – GUARANTEED!

Join our 8-week Drop 2 Sizes Challenge that is changing lives TODAY!
The Drop 2 Sizes Challenge begins this Saturday, September 23rd and we’re only taking on a limited number of challengers so DON’T WAIT!

All you need to do now is… Click on this link, Yes I Want To Drop 2 Jean Sizes! , to reserve your spot for our kick-start seminar and workout on Saturday, September 23rd at 11:00am. Invite your friends to join you!

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