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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Deirdre B&AW

Now Is Your Time!

The majority of people who come to Fit-2-The-Core looking for help in losing fat, feeling better and improving their health, usually struggled to find time to take care of themselves.

Many of them used to be active, they had some form of consistent exercise in their life, some played sports, and many were comfortable in their own skin and even had the confidence to wear clothes that they wouldn’t even think of wearing now. Some are even struggling with health issues such as hypertension, joint pain and diabetes.

The common theme is life got in the way. They have a career or kids or both that takes up all of their time. They said to themselves that is now is not my time, maybe when my kids grow up, or when my schedule isn’t so busy! It was always going to be tomorrow when they would finally start taking care of themselves. The always elusive perfect time scenario, as if this really existed!

The fact is that for many of them it was absolutely their time! Many feel better when they workout and stay in shape, it puts them in a better mood, it helps them to be more productive and keeps them healthy long term.

They all agree that making time to exercises and eat well makes them a better mom, a better wife, better at their careers.

They also believe that their kids deserved the best possible version of themselves.

The fact is there will always be a reason that now is not the perfect time, and if you keep waiting till tomorrow, you will soon come to the reality that tomorrow will never come. As continue to go through life frustrated that you can’t find an outfit that doesn’t make you feel fat or struggling to find the energy to get through another day or maybe it’s the lack of sleep due to all the stress and bad eating habits in your life.

These people luckily figured this out sooner than later that they wanted and needed to make time for themselves, that enough was enough and that today was the day when took back control over their health and life.

You’re one workout away from a good mood.” Find time for your workout and you’ll be more even keeled and able to handle anything life has in store for you that day.

One of our members shared, “There’s no way I can be the best that my kids deserve when I’m not at my best. I’m doing exercises I never dreamed of and loving it, and the nutrition plan is my new comfort zone because I know every day that I am doing my body good and the guess work is gone. My kids tell me I’m strong and they love how much I’m willing to do with them!”

“Now is your time!”

What excuses have you been using?

Here is your wake up call!

Now is your time!

Our next Fit in 42 Total Immersion Program starts May 9th! If you’re serious about finally making time to take care of yourself for 6 weeks and  are ready to build long term habits that will give you back control over your health, body and life, don’t miss this opportunity!
If you’ve been stuck in a rut this could be your answer to breaking out of it! Remember we are only accepting 20 serious applicants for this program and these spots are filling up fast. The orientation takes place May 5th! Reply to this email to set up your interview with Tim or call or call us at 925-672-5777 or simply fill out this form and we’ll be in touch – Click here to apply-serious applicants only!
Check out this delicious Fit in 42 Beef  Stir Fry Recipe and Give It a Try! 
Our Fit In 42 ers Love it:)
Beef Stir Fry
INGREDIENTS: 
*4 oz. Flank Steak
*. Cup Beans*
*. Cup chopped Broccoli
*1 Cup diced Onions
*1 Cup diced Red Peppers


DIRECTIONS: 
1.In a pan over medium heat add 1 Tbsp. of Coconut Oil.
2.Add Beans, Broccoli, Bell Peppers, and Onions.
3.Cook the vegetables for 3 minutes and remove from the pan.
4.Add the Beef to the pan and cook for 3 minutes.
5.Add the vegetables back to the pan and cook for 3 minutes.
6.Remove and serve.

* Choose any of the following beans: pinto, garbanzo, black, lentil, kidney.

 

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