Halloween Roasted Pumpkin Seeds

It's Halloween! If you carved a pumpkin this year, or were going to get around to it tonight... make sure to set aside those pumpkin seeds. A few weeks ago, in our Fit Fall Foods post, we gave you a few reasons to eat pumpkin seeds, and if you're not convinced yet-here's more:

-One quarter-cup of seeds contains more than half your daily value of magnesium
-They are a rich source of Zinc, which helps with immunity, sleep, mood, eye and skin health.
-Great source of plant-based Omega-3s
-Contain anti-inflammatory properties
Just to name a few.

So, what do we do with them? They can be bought at the store, or for the price of a few minutes work, they can be enjoyed much more cheaply. As the by-product of pumpkin carving, these nutrient powerhouses normally just get tossed out with the rest of the pumpkin innards.

Instead of throwing all that goodness away, rinse the seeds thoroughly and let them sit in a strainer for about 30 minutes.
Spread them out onto a cookie sheet, and allow them to dry for another 30 minutes, or use a hairdryer to speed things along.
-Preheat the oven to 275 F
-Season the dried seeds.
But what to season them with? Here's a few ideas to get you started: We prefer coconut oil, but you could always use butter if you don't mind the calories. 

Natural: 1 teaspoon sea salt, 4 tablespoons melted coconut oil
Lemon Pepper:  4 tablespoons melted coconut oil, 1 teaspoon 'Mrs. Dash" or lemon pepper
Pumpkin Pie Style: 4 tablespoons melted coconut oil, 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/2 teaspoon salt,  and 1/2 teaspoon ground allspice
Spicy: 4 tablespoons melted coconut oil, 1 teaspoon cayenne pepper, 1/2 teaspoon thyme, 1 teaspoon salt and 1 teaspoon pepper (or add Sriracha)
Savory: 4 tablespoons coconut oil or butter, 1/2 teaspoon garlic salt and 2 teaspoons worcestershire sauce
-Bake in the 275 F heated oven for 10-20 minutes or until golden. Make sure to keep an eye on them and give them a stir every 5 minutes or so. Give them an extra sprinkle of salt and serve hot or cold.

Happy Halloween!

The Amazing Apple

This week we are spotlighting another Fall Superfood- Apples. As we mentioned in our Fit Fall Foods post, apples are FULL of nutritious stuff. Although some fitness gurus give them a bad rap for their carb/sugar content, their health benefits far surpass any reason  not to enjoy them a few times a week.

Apples help whiten your teeth, they protect against Parkinson's and Alzheimer's, decrease risk of diabetes, lower cholesterol and help manage weight...and that's not even the complete list.  Basically, they are definitely worth adding to your diet, especially when they are fresh and in season (Lucky you, because that's RIGHT now!)

Our favorite way to eat them at Norton? Just washed, sliced and with a side of fresh, ground almond butter for dipping. But if you're looking to jazz up your apple recipes a little bit, try out these health-ed up ideas:

How about an Overnight Apple Butter? To make this a bit more fitness savvy, try substituting agave or liquid stevia for the honey.

Add slices of fresh apples to sandwiches for a sweet/savory combo and a little crispness.

Slice some up into a salad, or a fruit salad with other seasonal fruits, (think pomegranates and grapes)

For a party, try Apple, Arugula and Brie Quesadillas for a healthier spin on a southwest staple.

And finally.. who thinks apples without thinking Apple Pie? (You can't, it's un-American!) Try out this version to have your pie and eat it too: Single Lady (Or Man, Or Married, Whatever) Apple Pie
Eat up and Enjoy!

Squeeze in Some Squash

Last week we told you a little about a favorite fall superfood, Pumpkin. Today we continue on with Spaghetti Squash. As the temperatures continue to drop, we search for healthy, fitness forward eats that satisfy, promote wellness and are tasty. So, why spaghetti squash?

There are many varieties of squash that come in season here at harvest time. Acorn Squash, Butternut, and Spaghetti. They all pack a nutritional punch, but the bright yellow spaghetti squash wins in my book. It's flavor is mild, it's the easiest to prepare, and it can be used in recipes exactly how you would use spaghetti. Yum!

It's no slouch nutritionally, it contains vitamins A and C, dietary fiber, lutein (an antioxidant that protects your eyes), iron, vitamin B6 and has about 5 times LESS calories than regular spaghetti pasta. That comes out to about 40 calories per cup. It can be eaten alone as a pasta substitute or added halv-sies to real pasta to make a bigger meal.

So, what do you do with it? Easy. Pop a squash in the microwave for 3 minutes to soften it up. Take it out, cut in half lengthwise and then scoop the seeds outs with a spoon. Place squash halves facedown in about 2-3 inches of water in a microwave safe dish, and heat on high for 8-9 minutes. Drain, and then use a fork to pull the noodle-like strands from the shell. Add pasta sauce of choice.

Feeling more adventurous? Try one of these recipes:
Hungry Girl: Twice Baked Spaghetti Squash -This recipe might say "Hungry Girl", but trust me, it's for Hungry Anyone.
Chicken Alfredo Spaghetti Squash
Easy Paleo Spaghetti Squash and Meatballs

Enjoy and stay well.

Pumpkin: Think Outside the Pie

Last week here on the blog, we featured the health benefits of some of the best produce that Autumn has to offer. If you missed it, check it-->Fit Fall Foods.

It's one thing to know what's good for you, and something completely different to know how to use these foods in a way that will promote greater health. When we hear the the word "pumpkin", most of us immediately jump to "pie" as the word association of choice. It's that kind of thinking that leads to messed up diets and delayed goals during the holiday season. When we think of fall foods then, we need to get creative.

So, pumpkin. The cans of pumpkin puree are all over shelves this time of year. (So are real pumpkins. If you have time for cutting up, cooking and preparing pumpkin, power to you. I don't, and bet that most people would rather not) Because the pumpkin is already pureed and ready to use, you are in business. So what do we do with it? Honestly, anything.

First off though, make sure you have the right can. Pumpkin puree is just pumpkin that has been pureed. Nothing fancy, nothing added. You do not want pumpkin pie filling, as that will add unwanted and unnecessary calories and sugar. The back of the can should literally only list pumpkin under the ingredients. Like so:

Some ideas for that can of pumpkin? Throw a few tablespoons in your morning protein shake. Stir up the pumpkin puree with some "pumpkin pie seasoning" and put it on toast. Spread it on a tortilla before adding veggies, meats and cheese for an easy twist on tacos or quesadillas.

You can use it to make soups, like this one, Easy Pumpkin Soup or add some of the puree to tomato sauce for spaghetti, lasagna, or to top off some spaghetti squash, (which is doing double time on fall produce, pumpkin and squash!)

So maybe these are great ideas... or perhaps you still have pie on the brain. Well, here's an amazing recipe for PROTEIN pumpkin pie. Coming in at just 69 calories and 9.5 grams of protein per slice, it's pie you can feel good about. Protein Pumpkin Pie

However you choose to use your pumpkin, a little creativity and preparation can make this traditional fall favorite just a little more interesting.

Fit Fall Foods

Fall is here, and with it some of the most nutritious seasonal food to be found. Not only is it a great way to eat fresh, local produce-- these foods also pack a fitness punch. So what should you be happily chowing down on this fall? Here's a few suggestions-

1. Pumpkin.
Pumpkin has many benefits that can be integrated into your routine. Take a little pumpkin puree (not the pumpkin pie filling, just pureed canned pumpkin) and add it to your protein shake for a big dose of vitamin A and fiber. The seeds are an even more incredible powerhouse of nutrition. Just one ounce of seeds contains protein, magnesium, potassium and zinc.

2. Apples.
Besides the fact that they are chock full of fiber, apples are literally amazing. (I wouldn't be surprised if eating one every day really did keep the doctor away) Biting and chewing apple increases saliva in your mouth, which in turn fights bacteria and tooth decay, giving you whiter, healthier teeth. Apples are also an excellent choice in lieu of unhealthy desserts, and help control your weight. Apples have been linked to helping you avoid Alzheimer's, prevent Parkinson's, reduce risk of multiple types of cancers, detoxify your liver and boost your immune system.  Whew!

3. Sweet Potato.
Finally, the potato like none other. While white, russet and redskin potato are all labeled nutrient deficient starches, sweet potatoes enjoy a much better reputation. High in Vitamin A, Vitamin C, manganese, Vitamin B6, and potassium, these bright orange tubers contain antioxidants and anti-inflammatory nutrients.

So whatever your fall fruit or vegetable of choice-rejoice! Because not only does Autumn bring a variety of foods, it also gives us some healthy options to add to our routine.

Yoga for Greater Gains in the Gym

Say the word "yoga" and quite a few people will instantly think, "boring", "not masculine", or "that's just stretching". Not a lot of people would think, "a great complement to my lifting routine", which is a shame-- because it most definitely is.

There are many types of yoga, however, and some are more complimentary than others. Some of the faster, more vinyasa flow types will not give you the same benefits for lifting that say a slower, hatha yoga would. So what does this all mean? And why is yoga beneficial for seeing progress in the gym?

When lifting we are pushing, straining and tearing our muscles to make them stronger and bigger. Yoga allows for these muscles to then be stretched and loosened which cuts down on recovery time. It opens your chest, hip flexors and shoulders,  aligns your back, and alleviates the places you feel those twinges and tweaks of everyday stress.

If you're in a spot where you don't have access to machines or weights, yoga can even become your strength training routine. Yoga trains all the muscles in your body in balance with each other, it increases muscle endurance in the holding of poses for longer periods of time and it can lead to a stronger, more impressive physique. 

Still, in  yoga you are limited to your own body weight, so for growing bigger muscles, weight and resistance training are crucial for meeting your goals.

The best regimen? It should include a variety of exercises, including weights, cardio, yoga, and massage or some mix thereof. Don't get stuck in a workout rut--mix things up!

Massage: The Newest Addition to your Workout Regimen

Who doesn't like a massage? They feel good, they provide a way to relax, unwind, and we can feel our tensions literally rub right out of our bodies. Did not many of us are aware that instead of a guilty pleasure, a massage is an important part of physical fitness and greater athletic performance.
It's true.

Regular massage improves flexibility. Massage therapy helps to stretch and loosen muscle fibers, and so the athlete, no matter what type of exercise he or she performs will enjoy a greater range of flexibility from a session under the magic hands of a licensed massage therapist.

Massage also improves circulation. By rubbing, kneading, and pressing the muscles of the back, neck and shoulders, blood flow is increased to the areas being touched--and increased blood flow is linked with increased performance levels.

If you've ever encountered muscle pain, strain or injury you know that a trip to the masseuse is a no-brainer for healing what ails ya. In fact, regular massage therapy can reduce instances of injury and prevent future problems before they surface. 

Finally, massage therapy aids in establishing regular sleep patterns and relaxation. After a good massage we all feel relaxed, content... and maybe a little sleepy. These happy feelings translate to better sleep and a stronger ability to relax. Both can be problematic with our on-the-go, active society, and so having a solution that feels good, promotes greater exercise performance and is good for you is a win-win.
By investing in a deep tissue massage weekly or bi-weekly, it is more than possible that through better physical conditioning, sleep, flexibility and easier flow into down-time, that you will actually see the results you want more quickly. After all, your body does need time to repair itself in order to achieve peak performance.
Sound good? Contact Norton Fitness to schedule an appointment with one of our licensed massage therapists...your muscles will thank you!
Norton Fitness: 281.710.8661
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Source:http://voices.yahoo.com/the-importance-sports-massage-therapy-all-athletes-5714332.html