November Leg Burner Workout

November Leg Burner Workout

Ball Curls (x15)
Ice Skaters (x15 each leg)
Burpees (x10)
Quick Steps (30 seconds each leg)
Mountain Climbers (30 seconds)
Jump Lunges (x20)
Pulse Squats (30 seconds)

Repeat 3 times!!

Peter, Peter’s a Smart Pumpkin Eater

Pumpkin—don’t toss this nutrition gold mine away next time you carve your Halloween jack-o’-lantern! The deep orange color is a dead giveaway that this squash cousin is filled with beta-carotene—a powerful antioxidant pro-vitamin that prevents disease. Pumpkin is also high in fiber, potassium, and zinc, three more nutrients that Americans have a hard time getting enough of.

Recipe: HOLIDAY SERIES: LIGHT PUMPKIN PUDDING

Packed with vitamins, this seasonal treat is fabulous!

Food weight: 1.0

INGREDIENTS:

Yield: 4 servings (serving size: 2/3 cup

·        1 cup canned pumpkin

·        1 package sugar-free instant vanilla pudding mix

·        1 teaspoon pumpkin pie spice

·        1 ¼ cups fat-free milk

DIRECTIONS:

Mix all ingredients together and place in individual bowls. Chill until set. Serve with nonfat whipped topping.

Nutritional Information per Serving:
Food weight: 1.0, Calories: 77, Fat: 0 g, Cholesterol: 2 mg, Sodium: 380 mg,
Carbohydrate: 15 g, Dietary Fiber: 2 g, Protein: 4 g

November Core Blast Workout

November Core Blast Workout
- V Crunch (x25)
- Standing Side Bends (x15 each side)
- Wide Stance Plank (30 seconds)
- Burpees (x10)
- Ball Hand Offs (x10)
- Torso Twists (x50)

No breaks in between exercises...only after each set!  Repeat 3 times!

Eat like an Ikarian

Have you heard about the island of Ikaria, off the coast of Turkey, where people forget to die? The island has earned the title of a “blue zone,” meaning an area on earth where people live the longest. As a nutritionist, my first question is, of course, what do they eat? The answer is basically locally grown beans, greens and extra virgin olive oil—washed down with lots of red wine! (They also live a very low stress, active lifestyle with a strong sense of community.) So how about trying to eat like an Ikarian for a day by eating a plant-based diet without any commercial additives—at least for a day—try it, you’ll like it!