Pumpkin Oatmeal Recipe

I love pumpkin everything during this season, but it's hard to find recipes that don't contain lots of sugar, cream or butter (ingredients I try to stay away from unless I'm celebrating).  Here's a quick, delicious recipe for pumpkin oatmeal.  It's hearty, tasty and wholesome.  Enjoy!



Ingredients

1 (14-ounce) can pumpkin puree (the unseasoned kind)

2 cups water

2 cups unsweetened almond milk, or water

2 tablespoons raisins (golden or regular)

1/4 teaspoon kosher salt

3/4 teaspoon pumpkin pie spice OR 1/2 teaspoon cinnamon plus 1/4 teaspoon ground cardamom plus 1/4 teaspoon ground cloves

2 cups quick cooking oatmeal (not the instant kind)

1/4 cup pepitas ( pumpkin seeds)

Honey or maple sugar, for serving

Heavy cream, for serving

Directions

In large saucepan over high heat, combine the pumpkin puree, water, milk, raisins, salt, and pumpkin pie spice (alternative spices). Bring to a boil.

Add the oatmeal. Turn the heat down and cook according to your oatmeal instructions; mine usually takes about 15 minutes. Stir often.

Meanwhile, in a small cast iron skillet over medium heat, toast the pepitas until they're fragrant and a gentle golden brown, about 10 minutes.

Once the oatmeal is cooked (each grain should be tender), serve with honey or maple sugar on the side, pepitas to sprinkle on top, and cream if people like it more like porridge.

Recipe courtesy Aarti Sequeira, Food Network

Go Take a Hike: The Benefits of Walking Meetings

Go Take a Hike: The Benefits of Walking Meetings
By: Allison D. Salibian, B.S., CPT

We've heard the phrase, "Go take a hike," and it usually signifies someone telling an adversary to take their ideology and get far away.  However, research published just this year shows that sharing and discussing work-related concepts can increase ingenuity and inventiveness.

Daniel Schwartz, a professor at the Stanford Graduate School of Education, co-authored a study, Give Your Ideas Some Legs, showing that creative output increases by an average of 60 percent when someone is walking.  "The kind of creativity we found for walking is more generative, more brainstorming [than sitting indoors]," he says.

Many business owners have embraced walking meetings.  Steve Jobs, the late founder of Apple, Facebook's Mark Zuckerberg and Jack Dorsey of Twitter have all been known to favor walking meetings.  Recently, Nilofer Merchant, a former technology executive, extolled the benefits of walk-and-talk meetings at a TED conference, noting the health advantages and the closer connections people form when away from the more traditional setting of a conference room.

Julia Kline, a Ph.D candidate at the University of Michigan, co-authored another study, Your Brain on Speed, also published this year, which found that walking speed does not diminish "spatial working ability" -- essentially the ability to walk and talk and remember items that were discussed.  "These two findings really should encourage people to get out into the world and walk during their meetings," she says.  "Walking meetings have become one of the ways that you can motivate the whole company to get up and get moving."

As a personal trainer, I encourage staying physically active throughout the week, warning against sedentary practices, such as eating at your desk or going home and sitting in front of the the t.v. after work.  However, my eyes have been opened to another way to encourage movement.  Now that I know walking speed has been shown not to negatively effect assimilation of data during walking meetings, may I suggest a HIIT training meeting?  For example, 30 seconds at a quick pace where no one can really speak because of heavy breathing, followed by 2.5 minutes of slow, steady-paced walking where the content of the meeting is resumed.

Anyone out there in cyberspace up for the challenge?  Let me know, and I will come lead your group's pace.

How Much is One Ounce of Meat?

How Much is One Ounce of Meat?

Copied from: http://nutrition.cedwvu.org/howmuchmeat.php

For my clients, who I require to input your eating habits into "My Fitness Pal" or other software, and for myself, who religiously enters every bite I take throughout the day to track calories and macronutrients:

1 ounce of meat

• the size of a small matchbook cover (yes, that small!)
  
• 1/4 cup tuna or ground beef
  
• 1/2 small chicken leg or thigh
  
• 1 slice of sandwich size meat
  
• 1 oz. of cooked, diced meat: fill measuring cup just below the 2 ounce mark.

Substitutes for 1 ounce of meat

• 1/2 cup cooked lentils, peas or soup beans
  
• 1 egg
  
• 1/4 cup egg substitute
  
• 1/3 cup nuts
  
• 4 ounces tofu
  
• 1 ounce hard cheese (about 1 3/4 tablespoons)

2 ounces of meat

• 1/2 cup tuna or ground beef
  
• 1 small chicken leg or thigh
  
• 2 slices of sandwich size meat
  
• 2 oz. of cooked, diced meat: fill measuring cup just below the 3 ounce mark.

3 ounces of meat

• 3 oz. of cooked, diced meat: fill measuring cup just below the 5 ounce mark.

4 ounces of meat

• 4 oz. of cooked, diced meat: fill measuring cup just below the 6.5 ounce mark.

Leanest Cuts

Fish (unbreaded)
Chicken Breast
Turkey Breast
Ground Chicken Breast
Ground Turkey Breast
Pork Tenderloin
Pork Loin Roast or Sirloin Chops
Fat Free Hot Dogs
Beef Eye of Round Roast
Beef Top Round Steak
Bottom Round Roast
Top Sirloin Steak
Deer Meat

Medium Fat

Chicken, Dark Meat from Thighs or Wings
Turkey, Dark Meat from Thighs or Wings
Beef, Ground Sirloin
Ground Beef, 95% lean
Beef Chuck Shoulder Roast
Beef Top Round
Beef Tenderloin
Flank Steak (Beef)
Round Steak

High Fat, High Cholesterol

Ground Beef (less than 95% lean)
Ribs (Beef or Pork)
Chicken - Any cut that includes skin and fat
Ground Chicken
Ground Turkey
Short Loin (Beef or Pork)
Beef Brisket
Sausage
Bacon
Bologna, Pepperoni, Salami
Spam®, Vienna Sauages
Regular Hot Dogs

- See more at: http://nutrition.cedwvu.org/howmuchmeat.php#sthash.R7gNNblG.dpuf

Being Fit Keeps You Mentally Ready For Work

We keep hearing about how obesity can be a dangerous risk to your physical health, but according to a study from Israel in the Journal of Applied Psychology, avoiding exercise can also take a toll on your mental health, leading to depression and greater burnout rates at work.

Researchers found that employees who engaged in physical activity were less likely to experience a deterioration of their mental health, including symptoms of burnout and depression. The best benefits were achieved among those exercising for four hours per week – they were approximately half as likely to experience deterioration in their mental state as those who did no physical activity.

Depression is a clinical mood disorder, and burnout is defined by physical, cognitive, and emotional exhaustion. Both contribute to a possible “spiral of loss” where the loss of one resource, such as a job, could have a domino effect and lead to the loss of other resources such as one’s home, marriage, or sense of self-worth.

The study was originally designed to examine the relationship between depression and burnout by assessing the personal, occupational, and psychological states of 1,632 healthy workers in both the private and public sectors. Participants completed questionnaires when they came to medical clinics for routine check-ups and had three follow-up appointments over a period of nine years.

The results indicate that an increase in depression predicts an increase in job burnout over time, and vice versa. But for the first time, the researchers also considered the participants’ levels of physical activity, defined as any activity that increases heart rate and makes you sweat. The participants were divided into four groups: one that did not engage in physical activity; a second that did 75 to 150 minutes of physical activity a week; a third that did 150 to 240 minutes a week; and a fourth that did more than 240 minutes a week.

Depression and burnout rates were clearly the highest among the group that did not participate in physical activity. The more physical activity that participants engaged in, the less likely they were to experience elevated depression and burnout levels during the next three years. The optimal amount of physical activity was a minimum of 150 minutes per week, where its benefits really started to take effect.  In those who engaged in 240 minutes of physical activity or more, the impact of burnout and depression was almost nonexistent. But even 150 minutes a week will have a positive impact.

Exercise and being fit helps people to deal with their workday, improving self-efficacy and self-esteem, and preventing the spiral of loss.  Most stress management programs focus on reducing stressful situations such as workload and the environment. However, as successful as these might be, life still throws us some stressful situations to deal with.  Being fit and exercising regularly is the best way to be prepared as the Scouts would say.

You can’t, and don’t want to, remove all stress from your life (only dead people have no stress), but being fit is your best defense against the negative effects of stress.

The Myth About the Fat-Burning Zone

The body does burn a higher percentage of calories from fat in the "fat burning zone" (60-65% of your maximum heart rate). However, at higher intensities (70-90% of your maximum heart rate), you burn a greater number of overall calories, which is what ultimately matters when it comes to losing weight. The chart below details the fat calories expended by a 130-pound woman during "cardio" exercise. 

As you can see, lower intensity workouts will burn half of the total calories from fat stores in your body, rather than from muscle or sugar.  However, high intensity workouts yield more calories burned per minute.  Additionally, the excessive post-exercise oxygen consumption (epoc) is higher after high-intensity workouts, leading to increased metabolism and prolonged breakdown of fat stores. 

So, even though it is harder to work out at higher intensitites, wouldn't you rather make every minute count AND increase your chance of prolonged fat breakdown?  Try it ... create the crave for harder workouts!

	Low Intensity - 60-65% MHR	High Intensity - 80-85% MHR
Total Calories expended per min.	4.86	6.86
Fat Calories expended per min.	2.43	2.7
Total Calories expended in 30 min.	146	206
Total Fat calories expended in 30 min.	73	82
Percentage of fat calories burned	50%	39.85%

Source: From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000

For those who say they don't believe:

Many of my clients, jokingly or not, say they don't believe that I was very overweight.  For those of you who have either said it to my face, behind my back or in your heads, here's proof.  I'm proud of the hard work and determination I have exhibited throughout my physical transformation.  I'm also blessed that I still feel like that happy, young mommy that I did 3 years ago.  I'm actually more complete of a person now, I think. I hope to portray that confidence, character, hopefulness and happiness to my clients, friends and family every day, no matter how I look on the outside.

 

Left: 168 lbs.          Right: 118 lbs

Body Fat %: 32       Body Fat %: 12

10 Awesome Weight-Loss Tips from Women Who've Transformed Their Bodies

10 Awesome Weight-Loss Tips from Women Who've Transformed Their Bodies

PUBLISHED: APRIL 29, 2014  |  BY KENNY THAPOUNG, Modified by: Alli Salibian

Slimming down isn't easy—it takes time and commitment to reach your weight-loss goals. That said, it's definitely not impossible. But don't take our word for it. Check out these totally doable weight-loss tips* from real-life success stories. Hey—if it worked for them, it could work for you, too!

• 
  *Ask for Professional Help
  When her weight-loss progress plateaued, Jennifer Sierra hired a personal trainer to whip her into shape. As a result, she was able to lose 65 pounds. "Going into the weight room for the first time can be scary, yes, but most people are thrilled to help you," she says. "Just ask." Check out these tips to pick the best trainer for you.
  READ MORE: Before and After Weight Loss Success Story: "I have no limits now!"
  
  
• 
  *Start Now
  At 22 years old, Brittany Hicks dropped 110 pounds. "Any age is the right age to make a change," she says. "You have so much life left!" It's never too late—or too early—to begin leading a healthier lifestyle. Start with these 30 health choices that you can make right now.
  READ MORE: Before and After: Brittany Hicks' 110-Pound Weight Loss Transformation
  
  
• 
  *Find a Workout You Love
  "Whether it's pole dancing or barre exercises, try different things to learn what you like to do," says Yasmine Farazian, who lost 50 pounds (and has maintained her new weight). "If you don't enjoy it, you won't keep up with it." Need some ideas? Luckily, we've got tons of workouts and training plans for you to try. 
  READ MORE: "I Never Knew I Could Love My Body"—How One Woman Lost 50 pounds
  
  
• 
  *Know What's on the Menu
  Here's one way to stick with your diet while eating out: "I look up restaurants' nutritional info online before I go out to eat so I can choose wisely," says Larissa Regetto, who lost more than 100 pounds. And for menus you can't find online, these restaurant eating strategies will help you stay trim.
  READ MORE: "I'm not afraid of anything now!"
  
  
• 
  *Plan Ahead
  Jen Tallman got into the habit of prepping her meals and snacks on Sunday so that she'd be set with healthy food all week long. Now she's 90 pounds lighter—and she crushed her first marathon!  Redefine what #SundayFunday means with these three smart weight-loss tricks you can do this weekend.
  READ MORE: How One Woman Lost 90 Pounds
  
  
• 
  *Shop the Edges of the Grocery Store
  "That's where most of your fresh, nutrient-packed vegetables and produce are," says Erika Haley, who shed 55 pounds. "All of the processed junk is found in the middle of the market, so if you avoid that area, you're good." Another helpful hint: Never hit the supermarket on an empty stomach; otherwise, you might cave to cravings.
  READ MORE: "How I Lost 55 Pounds"
  
  
• 
  *Outsmart Temptation
  What helped mom Zakiee Labib lose 104 pounds? Kicking temptation to the curb. "I bring only my plate of food into the dining room," she says. "Serving meals family-style leads to eating more just because the food is in front of you." This simple way to fight tempting foods is also helpful.
  READ MORE: Weight Loss Success Story: Zakiee Labib
  
  
• 
  *Up Your Protein Intake
  Mandy Martin lost more than 50 pounds. One of her tricks? Consuming more protein at breakfast. And as science would have it, a recent study found that protein helps keeps you satisfied for longer. Get more of the filling nutrient with these seven tasty recipes.
  READ MORE: How One Woman Lost 50+ Pounds
  
  
• 
  *Strength Train 
  You've heard it before, and Krystal Sanders wants to remind you again: "Don't be all cardio all the time," she says. "Lift weights. Replacing fat with muscle means you can burn more calories without even trying." If Krystal's 65-pound weight loss isn't convincing enough, research says that weight lifting can help you burn 40 percent more fat. Yeah, we thought that'd change your mind.
  READ MORE: Weight-Loss Success Story: She Lost 65 Pounds
  
  
• 
  *Ditch the All-or-Nothing Mentality
  Miss America Nina Davuluri lost 55 pounds with this trick: "If you fall off track and scarf down an unhealthy meal, that's fine," says Nina. "Eat better the next meal—not the next day." Smart advice since letting yourself go nuts since you "already blew it" can seriously derail your weight-loss efforts.
  READ MORE: Miss America's Amazing Weight-Loss Transformation