Monthly Archives: November 2013


Mother Funkin’ Pumpkin

pumpkins

Now is the time when everyone goes pumpkin crazy. Pumpkin lattes, muffins, cookies and of course, pies are all over the place. Unfortunately, most of these foods are loaded with sugar. The good news is that with a can of pure pumpkin puree and a little effort in the kitchen, you can create yummy pumpkin treats that are tasty and good for you. Since after Thanksgiving they’ll be practically giving the stuff away, it will also save you a few dollars that you can spend on gifts for your favorite personal trainer…or your child, whichever you prefer.

Pumpkin is a high fiber, low calorie food. This means that adding it to your recipes will help keep you fuller for longer.  Once opened, your can of pumpkin will last in Tupperware for up to a week, which is why I’m sharing three pumpk-tastic recipes.

Pumpkin Smoothie

Pumpkins are loaded with iron, magnesium, and potassium, minerals that promote muscle recovery. A smart addition to a post workout smoothie!

8 oz Unsweetened vanilla almond milk

1 scoop French Vanilla protein powder. Designer Whey is my favorite brand since it tastes great and mixes well.

1/4 cup pumpkin puree

1/2 banana

1/2 tsp of vanilla extract

1/4 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp ground cloves

Or just use pumpkin pie spice, if you happen to have that.

Ice

Honey to taste

Blend it all up. Boom. Done. Serves 1.

Pumpkin Protein Pancakes

One of these days I'll learn how to make a perfectly round pancake

One of these days I’ll learn how to make a perfectly round pancake

These are so good, I may never make protein pancakes without pumpkin again. The combination of pumpkin, eggs and oats makes this an incredibly filling meal. Additional bonus: they will make your kitchen smell good.

1 whole egg, plus 2 egg whites, beaten

1 tsp vanilla extra

1/2 tsp cinnamon

1 tsp sugar

1/4 cup pumpkin

1/4 cup or 1 package of Instant Oats. I like Arrowhead’s organic blend of oats and flax.

Mix ingredients in the order listed. Heat up a pan with 1 Tb. of coconut oil. Divide batter so that you are making two pancakes. Resist the urge to just make one mega pancake. It will be nearly impossible to flip and will cause you unnecessary stress. Let one side cook on moderate heat for 3-4 minutes. Flip, press it down a little and give the second side another 3 minutes or so. Serves 1.

I like to top mine with all natural peanut butter and a drizzle of maple syrup or honey.

Pumpkin Chia Seed Pudding

Eleven grams of fiber from the chia seeds plus the three grams from the pumpkin, pretty much means that you’ll never be hungry again after eating this snack.

1/4 cup chia seeds

2/3 cup unsweetened vanilla almond milk (or water), Plus a few extra splashes as you go.

1/4 cup of pumpkin

1 tsp vanilla extract.

1/4 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp ground cloves (pumpkin pie spice)

1 tsp or to taste of honey, agave or any sweetener you like

Gently blend mixture, adding the extra liquid as needed. The pumpkin will thicken up really fast. Transfer mixture to a mason jar, then refrigerate. Give it a shake after ten minutes, and again ten minutes after that. Let it chill for at least a few hours. To document the making of this pudding, I made an awesome slideshow with music. You check out my masterpiece here: Pumpkin Chia Pudding: REMIX!

Marathon Envy

Running is hard. Sometimes not running is harder.

Congratulations to everyone who completed the ING NYC Marathon last Sunday. Regardless of when you finished, running 26.2 miles is a major feat. And I’m jealous–completely and totally mad at myself for not running this year. But the reality is, I had no choice. Sadly, the last two years I just haven’t been ready. I’ve been dealing with tendonitis in my hip since March 2012. After 8 months of physical therapy and endless hours on a spin bike, only this Spring did I begin to feel strong enough to run short distances. And then my ankles started swelling up (sigh). And this is why:

I love Jeff Galloway

Yep, this guy

Yep, this guy

Please note that I have no affiliation with Jeff Galloway. I have never met him. He does not know I exist.

A few years ago, my good friend and fellow runner, Colleen, suggested I  run/walk/run, (AKA The Jeff Galloway Method), for one of the half marathons with which I was signed up. My response: I just laughed and laughed. I think between scoffs, I said something like, “But I’m in great shape, that’s for weaklings.” Well, fast forward  to last spring, and to my complete boredom at running the same three mile route, and I was ready to hear what Mr. Galloway had to say.

The Galloway Method is all about walk breaks. My ratio is 4 minutes of running to 1 minute of walking, but there are other ratios that work for people of varying experience and fitness levels.  Here is an explanation of why walk breaks work, straight from the source:

“By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon. The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not. ” -www.jeffgalloway.com

In October, I ran/walked the Staten Island Half Marathon. I finished in 2:13. Coming off two injuries and not having run a half since 2011, I could not have hoped for a better time. The Galloway Method has also helped me with my regular “maintenance” runs. By running for distance utilizing run/walk, I can now straight-run six miles with no pain.

If you’ve been experiencing any running injuries, or just want to check out a pain free approach to running, you must go to:

www.jeffgalloway.com. Friend him on Facebook, follow him on Twitter.

PS–The day of the SI Half Marathon, I had to get my act together and attend a wedding. Here I am, crowin’ about it.

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