Despite our best intentions, keeping extra calories at bay over the holidays can become a full-time job! Between the holiday parties, cookie tins at the office and family gatherings, the temptation to indulge is ever-so-present. Avoid the traditional holiday weight gain with a few simple food swaps and holiday party strategies
Fall means hiking, changing leaves.. and pumpkins! There aren't many veggies that provide so much versatility in cooking. Pumpkin can be enjoyed for breakfast, dinner or dessert! Below are a few of our favorite healthy pumpkin recipes for Fall!
Zesty Pumpkin Soup
This simple, 7-ingredient pumpkin soup is as healthy as it is easy to make - and perfectly satisfaying for chillier weather.
- 2 1/4 cups of pumpkin puree
- 2 shallots, diced
- 3 cloves garlic, minced
- 2 cups vegetable broth
- 1 cup light coconut milk
- 2 Tbsp maple syrup or agave nectar
- 1/4 tsp each sea salt, black pepper, cinnamon, nutmeg
- Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper.
- Using a sharp knife, cut off the tops of two sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).
- Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
- To a large saucepan over medium heat add 1 Tbsp olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
- Add remaining ingredients, including the pumpkin, and bring to a simmer.
- Transfer soup mixture to a blender or use an emulsion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.
- Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve as is or with Kale-Sesame topping.
5-ingredient Pumpkin Ice Cream
This ice cream is not only simply to make, but tastes like frozen pumpkin pie!
- 4 medium bananas, sliced and frozen overnight
- 1 cup pumpkin puree
- 1/3 cup maple syrup
- 1 1/2 tsp. pumpkin spice, no sugar added if purchased
- Using a food processor, blend the bananas, pumpkin, maple syrup, and pumpkin spice thoroughly.
- Transfer to a freezer-safe container and freeze for 24 hours.
Get out and explore the great outdoors this Fall! With the leaves beginning to change, now is the perfect time to enjoy the crisp fall air. Our personal training team has put together the perfect workout to help you prepare for the trails.
Add this workout to your routine to prepare your body for the inclines, climbs and potential jumps you may encounter on your hike. This quick workout will condition your muscles for whatever hiking trail you decide to take!
And be sure to check out our DC-area hiking guide!
"Instead of doing a certain number of push-ups and stopping, we're going to push to failure - until you cannot do another push-up," said Smet. "In this case, failure is success." Pushing to failure keeps the muscles under constant tension. "High-volume training like this keeps blood flowing to the muscles, helping you build size and strength," she said.
"As you get tired, we're going to shorten the distance for you," said Smet as she adds a flat foam roller underneath Smith's chest. "This makes it a little easier for you and allows you to keep going." An at-home option would be a pillow or book - whatever you have handy that shortens the distance for you.
She recommnds having a friend nearby to place an object under your chest so you don't have to keep stopping.
Topics: Good Eats
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