Seasonal Tips/Ideas

I know everyone is excited for the Holidays but cold rainy weather also comes with being less active, eating yummy desserts, and sometimes the occasional seasonal sadness. If we can find a few substitutions and additions to our day to make it healthier and happier, LETS!

Down below I am listing my current favorites and future favorites for Fall and Winter!

Recipes...

1. HIGH PROTEIN/HEALTHY PUMPKIN CHEESECAKE:

-2 8oz packets of fat free cream cheese at room temp.

-12oz fat free greek yogurt

-2 scoops protein powder (flavor of choice I feel like Quest Nutrition has amazing baking properties)

-2 whole eggs

-2 egg whites

-Any 0 cal sweetener (Stevia recommended)

-3 tbs pumpkin puree

-Cinnamon/pumpkin pie spice

Bake one 250 in a sprayed pan for 30 min, turn up oven to 300 and bake for an additional 45-50 min. (Total bake time 75-80 min) Cut into 8 pieces.

Macros: 20 grams of protein, 2 grams of fat, 7 grams of carbs per slice.

(ALL CREDIT GOES TO Jessi Jean Fitness) *I have not tried this recipe yet so if you try it let me know how it goes!

2. PUMPKIN SPICE LATTE SWAP:

-Gr. Iced Americano (or hot)

-1 pump pumpkin spice

-2 pumps SF cinnamon dulce

-3 splenda (or sweetener of choice)

-Lt Cream

-In a venti cup

-Double blended (if cold it adds extra volume)

*I have not tried this recipe yet so if you try it let me know how it goes!

Macros/cals: 3f/9C/2P Cals: 71

(versus 370 cals for venti iced pumpkin spice latte)

(ALL CREDIT GOES TO Jessi Jean Fitness)

3. LOW CALORIE PUMPKIN PANCAKES:

-120 grams of pumpkin

-6 tbs egg whites

-vanilla stevia 4 drops

-cinnamon

-pinch of salt

-1 tsp baking powder

-2 tbs coconut flour

-1/4 cup almond milk

Heat pan before putting pancakes on for a few minuets, they took a long time to cook for me. (Make them thin so they cook all the way)

CALORIES: Around 170 cals (depending on brands you use)

Lazy girl option for pumpkin pancakes:

-1 serving Kodiak Cakes

-1/4 cup pumpkin puree

-cinnamon/pumpkin pie spice

-Stevia or pure maple syrup to sweeten (optional)

*This is high in carbs about 40 carbs and only 8 grams of protein

Calories around: 215 w/out maple syrup in mix or on top.

4. NO BAKE FUDGE COOKIES:

-1/2 cup cocoa or cacao powder

-1/2 vanilla almond milk

-2 cups rolled oats

-2/3 cup honey

-3/4 cup peanut butter (I use the Nuts 'N More protein chocolate peanut butter) *do not use PB 2 my friend tried it and said it was a no go!

-1/2 tsp sea salt

-2 tsp vanilla extract

-1/2 coconut oil

Mix together on low heat in pan. Separate into small cookies. Throw in freezer. Wait 1 hour to eat. FUDGEY GREATNESS.

Makes about 24-30 small cookies

(These cookies are high in calories because it is high in fats) I would recommend only eating 1 or 2 cookies per serving.

5. BAKING SUBTITUTIONS:

No need to give up anything! (What is life without yummy food?)

https://www.pinterest.com/pin/325033298098990347/

Favorites...

PUMPKIN RX BAR:

Beats out all other flavors in my opinion! Doesn't get stuck in your teeth as much and it tastes fluffier than all the others. Amazing!

VANILLA STEVIA DROPS:

You can find these at Whole Foods or The Vitamin Shoppe. These have been amazing to add in chia seed pudding, coffee, or cookies. Great flavor and way better tasting than the packets in my opinion. Make sure you get the vanilla flavored not regular! Huge difference in taste!

ICECREAM:

Yes I will eat ice cream year round. Hot Chocolate flavor by Enlightened is so good! It has marshmallow fluff all down the middle. Forget Halo Top, Enlightened is nailing texture and taste way more than Halo Top. (Calories and macros usually the same for Enlightened)

PODCAST: If you struggle with understanding food (you look at food as good and bad, don't know how to stop when full) give this podcast a listen! It's focused on intuition and intuitive eating. It's a good listen for the morning to practice mindfulness. I think the Holidays are a perfect time to practice being mindful. -The Chasing Joy Podcast

Think about...

MANAGING MINDLESS SNACKING:

Holidays always consist of hot chocolate, popcorn, and midnight cookies. There is absolutely nothing wrong with that and I cannot wait to watch a movie and snack. But, once this becomes a daily thing you might have yourself a slight problem. I always have a sweet tooth and feel the need to snack while watching TV even if I have no hunger cues in my body. I've been turning to...

-BCAAs (Buy at: GNC or Vitamin Shoppe)

Supplement to take during or after a workout to help with muscle recovery and so on but I've been using it as something to sip on when i'm bored after dinner! BCAAs are 0 calories and usually really sweet! There are so many brands and I've tried a ton of flavors, so go with one that sounds yummiest.

-Hot tea: I recently got back on my nightly tea routine because it's so soothing. It's more of a destressor than anything for me and has been helping me fall asleep.

AWARENESS/MINDFUL CHOICES:

Seasonal parties and events can create a feeling of being out of control with food and drink options. Instead of stressing, realize this is the perfect opportunity to practice portion sizes and intuitive eating. Enjoy all food in moderation and listen to actual hunger cues. This tip goes for both ends of the spectrum- people who obsess and get nervous around high calorie foods/desserts and people who want to focus on healthier habits from over eating.

Health is all encompassing, not just nutrition and fitness. Connect with family and friends, no need to give up a life for a strict food and fitness regimen. Preparing little staple meals or orders will just enhance your fitness goals. ENJOY THE BEST TIME OF THE YEAR!