Whole-Wheat Pumpkin Chocolate Chip Muffins

Just in time for Thanksgiving!
From: http://blog.womenshealthmag.com/food/the-pumpkin-recipe-that%E2%80%99s-better-than-pie/?cm_mmc=Newsletter-_-1099914-_-11082012-_-ThePumpkinRecipeThatsBetterThanPie-ReadMore

Whole-Wheat Pumpkin Chocolate Chip Muffins
Makes 4 dozen muffins
What you’ll need:
½ cup of brown sugar
¼ cup vegetable or canola oil
2 eggs
1½ cups of pumpkin puree (one 15.5 oz can)
1 cup of whole-wheat flour
1 cup of all purpose flour
1 teaspoon of baking powder
½ teaspoon of baking soda
1 teaspoon of cinnamon
¼ teaspoon of salt
¼ teaspoon of nutmeg (optional)
½ cup dark chocolate Dagoba chips, crushed
How to make it:
1. Preheat the oven to 400°F. Grease a mini muffin pan or use paper liners.
2.  In a large mixing bowl, combine the sugar, oil, and eggs. Stir for about 3 minutes using a wooden spoon or an electric mixer. Add pumpkin puree and stir for another minute.
3. In a separate mixing bowl, combine the flours, baking soda, baking powder, cinnamon, salt, and nutmeg, if using. Add the dry ingredients to the wet a little at a time until fully combined. Stir in the chocolate pieces.
4. Fill each muffin liner about ¾ full of batter. Bake for 20-25 minutes.

10 Tips for Fall Fitness

Read complete article at: http://www.webmd.com/fitness-exercise/features/10-tips-fall-fitness

By Barbara Russi Sarnataro
WebMD Feature

Reviewed by Louise Chang, MD

How many New Year's Eves have you spent sipping champagne and vowing to get more fit in the coming year? And how many times have you failed to follow through?
"December 31 over a drink is too late to set goals and make promises," says Justin Price, owner of The Biomechanics, a personal training and wellness coaching facility in San Diego, Calif.
Fall, on the other hand, is a great time to start a fitness program because "'you're going to create good habits for the holiday season and the upcoming winter months," says Price.
Chris Freytag, a fitness instructor and fitness expert with Prevention magazine, agrees.
"With the change of seasons comes a renewed time to rethink and restart," she says. "'What's so special about January?"
Besides, says Freytag, a mother of three, moms with school-aged kids "think of September as the new year."
Here are 10 ways to start making the most of the season. And who knows? This year, you might be in great shape before that New Year's Eve party rolls around.
1. Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.
2. Think outside the box. Always wanted to learn to tap dance? Attempt to box? Master the jump rope? Ask any schoolchild: Fall is a great time to learn something new. 
3. Be an active TV watcher. Many people get geared up for fall premieres of their favorite television shows, says Freytag. "If you're going to sit down and watch hours of TV, get moving," she suggests. "Make a date with exercise and TV."
While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you probably have close to 20 minutes worth of commercial interruption.
4. Integrate exercise into your life. You already know the obvious suggestions: park farther away from your destination; take stairs instead of elevators; take a walk during your lunch break.  
5. Rejuvenate yourself.
6. Remember the 30-day rule. "'It takes about four weeks for the body to adapt to lifestyle changes," says Price. That's why people who give up on their fitness programs tend to do so within the first 30 days.
7. Strive for the 3 Cs. Freytag calls commitment, convenience, and consistency "the three Cs", and says having all three will lead to a successful fitness program.
8. Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe.
9. Dress in layers. When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you'll feel overdressed.
10. Find your motivation. "People are motivated by different things," says Durkin. It's important to first discover what your individual goals are, whether it's losing weight, strengthening and toning, or preparing for a race or event, says Durkin.
 

Water Tracking Apps

I've been using a water tracking app for the last few weeks to track how much I'm drinking. So far it's been working well! If you have a smartphone and are looking for ways to keep better track of your water intake, read on!

From: http://projectputthatcookiedownnow.com/2011/this-app-is-making-me-thirsty/

The RealAge No-Workout Workout

From: http://www.realage.com/fitness/the-no-workout-workout

The RealAge No-Workout Workout

Build up to 30 minutes of these activities and you'll be meeting your minimum daily exercise requirements for good health.
Strengthen Your Stomach
1. Chair Crunches
Muscles worked: abdominals

• Starting point: Seated, back straight, arms at sides, hands gripping the bottom of the chair, feet flat on the floor, knees bent and over toes, legs pressed together.
• Action: Lift your knees straight up, keeping the bottom of your feet parallel to the ground. Exhale while you lift your knees, and inhale as you bring your feet back down to the floor. Complete one1 set of 10–-12 repetitions.
• Tip: For extra workout points, keep your back off the backrest, and do not lean heavily on your arms.
• Time: Aim for 4 minutes.

2. Chair Crunches with a Twist
Muscles worked: internal obliques

• Starting point: Same as regular chair crunches, but instead of gripping the chair, clasp your hands behind your head and push your elbows out to the sides.
• Action: Lift your left knee straight up. As you do so, twist your upper body to the left side until your right elbow meets your left knee. Return to your starting point. Repeat, only this time lift your right knee straight up and twist your upper body to the right until your left elbow meets your right knee. Complete one set of 5–6 elbow-to-knee touches per side.
• Time: Aim for 4 minutes.

Firm Your Upper Body
3. Grocery-Bag Curls
Muscles worked: biceps (upper arms)

• Starting point: Standing or walking, arms straight down at your sides, palms facing forward, grocery- bag handle gripped in one hand.
• Action: As you walk, every time you step with your left foot, bend your arm at the elbow to lift your bag up to chest level; straighten and lower your arm back down every time you step with your right foot. Complete one1 set of 10–-12 reps. Switch hands and repeat with the other arm.
• Tip: Keep your wrist straight and your elbow directly beneath your shoulder with each curl.
• Time: Aim for 5 minutes.

4. Grocery-Bag Rowing
Muscles worked: deltoids (shoulders)

• Starting point: Standing or walking, arms straight down at your sides, hands in front of your thighs, palms facing your thighs, a bag handle gripped in each hand.
• Action: Pretend that there is a golf club connecting the bags in your hands. Lift the golf club up toward your chest, bending your elbows out to each side as you lift. Complete one set of 10–12 reps.
• Tip: Keep your hands about 3 inches in front of your body as you lift.
• Time: Aim for 5 minutes.

Tone Your Lower Body
5. Leg Lifts
Muscles worked: adductors (inner thigh)

• Starting point: Standing, weight on left foot, right leg extended in front of you until the toes are resting on the ground about 10 inches in front of your left foot.
• Action: Slowly sweep your right toes to the left, beyond your left foot. Use your inner thigh muscles to pick your right foot up and move it back to the starting point. Complete one set of 10–12 reps for each leg.
• Tip: Keep your knees straight and your weight on your stationary foot.
• Time: Aim for 4 minutes.

6. Hip Hiker
Muscles worked: abductors (outer thigh)

• Starting point: Standing, weight on left foot, right knee bent with right foot setting on a stable 4- to 6-inch rise (such as a stair step or a sidewalk curb), hands on hips.
• Action: Slowly straighten your right knee so that you are lifting your weight up onto the step or curb. Hold for 5 seconds and then slowly lower your weight back onto your left foot. Complete one set of 10–12 repetitions. Reverse legs and repeat.
• Tip: When using a step, stand sideways so that your feet are parallel. When using a sidewalk curb, safety first! Choose a sidewalk curb that is not near traffic.
• Time: Aim for 4 minutes.

7. Heel Raises
Muscles worked: gastrocnemius, or gastroc (calves)

• Starting point: Standing, legs straight, feet 1 inch apart.
• Action: Slowly rise up onto the balls of your feet, lifting your heels off the ground as high as you can, and then slowly lower your heels back to the ground. Complete one set of 10–12 reps.
• Tip: Keep your legs straight, but don't lock your knees.
• Time: Aim for 4 minutes.

If you make it a habit of slipping these seven easy exercises into your daily routine -- for a total of 30 minutes a day -- you may begin to notice improvements in your strength and endurance after only a few weeks.
And don't forget to complement your RealAge No-Workout Workout by mixing in more moderate to vigorous activities, such as walking, swimming, biking, or jogging, whenever you can.
When you think of exercise as a separate activity, it's easy to find a million excuses to leave your workout gear in the closet. You slept in a little. You worked late. Your commute was extra long. You didn't feel motivated. You had to run to the post office, the bank, the store. Bad weather. Maybe tomorrow. But with our no-equipment workout, anytime is a good time for exercise. So wear comfortable shoes and take on your day and your workout at the same time.

Here's a great meatless fall dish! From http://www.meatlessmonday.com/autumn-pasta-carbonara/

Autumn Pasta Carbonara

Mushrooms are sautéed in garlic, then cooked with spinach and roasted pumpkin. Fresh rosemary, thyme and crushed red pepper complete this seasonal pasta supper which celebrates fall’s fabulous produce. This recipe comes to us from Lisa of Barefoot in her Kitchen.
Serves 6

• 1 1/2 cups of pumpkin, cut into 1/2 inch pieces
• a little olive oil, for preparing the pumpkin
• 1 pound penne pasta
• 2 tablespoon extra-virgin olive oil, divided
• 3 garlic cloves, thinly sliced
• 1 cup cremini mushrooms, sliced
• 1 cup spinach, chopped
• 1/2 cup nonfat milk
• 3 ounces Parmesan cheese, freshly grated
• pinch of fresh rosemary
• pinch of fresh thyme
• 1 teaspoon red pepper flakes
• salt and pepper, to taste

Preheat an oven to 400 degrees.
Toss the pumpkin pieces in a little olive oil. Spread onto a baking sheet and roast in the oven for 25-30 minutes, or until pumpkin flesh is tender when poked with a fork.
Place a medium-large pot of salted water on the stove over medium-high heat. Cook the penne according to package directions, or until al dente.
Place 1 tablespoon of the olive oil in a skillet over medium-high heat. Add the garlic and mushrooms to the skillet and cook 3-5 minutes, or until the mushrooms and garlic begin to brown. Add the spinach and cook, stirring, for about 4 minutes, or until the spinach has wilted.
Add the remaining tablespoon olive oil, as well as the milk, and stir until the oil and milk are incorporated. Add the roasted pumpkin pieces and grated Parmesan, toss, and reduce the heat to simmer.
Season with the fresh rosemary, thyme, red pepper flakes and salt and black pepper to taste.
Add the cooked penne. Toss until the penne is coated in the spices and well integrated with the mushrooms, pumpkin and spinach. Enjoy.

(10 votes, average: 4.00 out of 5)

Nutrition Information

Autumn Pasta Carbonara

• Servings per Recipe: 6
• Amount per Serving
• Calories: 393.8
• Calories from Fat: 92
• Total Fat: 10.3g
• Saturated Fat: 3.3g
• Cholesterol: 12.8mg
• Sodium: 234.8mg
• Potassium: 450.8mg
• Total Carbohydrates: 64.9g
• Dietary Fiber: 8.8g
• Protein: 12.7g
• Sugars: 1.8g
•