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Saturday Morning Drill: Pumpkin Workout

It’s almost Halloween and by this time almost everyone you know likely has a pumpkin either for decoration, carving or baking. But before you do anything too drastic, put your gourd to the test with this 15-minute full body workout that only requires one piece of equipment: A big, beautiful pumpkin.

When it comes to picking the perfect “workout” pumpkin, it should be medium in size and about 8 pounds (depending on your strength). If it’s too light the workout won’t be challenging. And if it’s too heavy you run the risk of injuring yourself. The pumpkin we chose was small to medium in size and worked perfectly. If you don’t have a pumpkin you can easily substitute a weighted ball or any semi-heavy round object. Be creative!

Each of the seven moves in this Saturday Morning Drill require about 12-15 reps. You can either do all of them once and then call it a day or you can really challenge yourself and complete  another 2-3 rounds. I personally like to aim for a minimum of two full rounds and then go for a third if I’m feeling extra motivated. Make the call for yourself once you get a taste of the workout.

When you’re done with your pumpkin, don’t let it go to waste! Instead, try these easy and healthy pumpkin recipes that your whole family will love.

Hearty Pumpkin Chili 

Pumpkin Spice Bread 

Sweet Pumpkin Polenta 

No Bake Pumpkin Pie

5 More Healthy Pumpkin Treats

 



We Pimped a Homemade Vegan Pumpkin Spice Latte

By Abra Pappa for Nutritious America

Tis’ the season to consume many, many, many pumpkin spice lattes. A now ubiquitous beverage of fall, this Starbucks flavored java is loved the world over.

Last month there was a reported pumpkin spice syrup shortage at hundreds of Starbucks around the country; lovers of this beverage were outraged! It was the Pumpkin Spice LattePOCALYPYSE! Happily for the PSL fans (that’s what they affectionately call this fall beverage) the syrup was replenished and drinking resumed.


But wait! I am so sorry to burst your pumpkin bubble, but do you know really know what you are drinking? Espresso, steamed milk, and pumpkin spice syrup, yes, but what is in that pumpkin spice syrup? I for one, wanted to know. Starbucks isn’t terribly forthcoming about ingredients. Their website is extremely helpful with fat and calorie counts, but when it comes to actual ingredients one must dig deeper to come up with the truth.

I emailed them (which quite honestly, is very simple to do on their website) and asked for the ingredient breakdown. I received this:

Sugar, Condensed Nonfat Milk, Sweetened Condensed Nonfat Milk, Annatto (E160b, Colour), Natural and Artificial Flavours, Caramel Colour (E150D), Salt, Potassium Sorbate (E202, a preservative).

This list did not make a holistic nutritionist very happy. The first ingredient is sugar, then more sugar in the form of sweetened condensed milk, and numerous coloring agents and preservatives. Then the big whammy, under the guise of “natural and artificial flavors” are hidden health disastrous ingredients that legally do not have to be listed. Ingredients like Vanillin instead of Vanilla (synthetic vanillin primarily comes from wood pulp, a bi-product of the sulphite process. Yum!) are considered “natural ingredients.”

Well fear not pumpkin addicts, this is a truly simple and luscious drink to make at home. You will save calories, fat, and yucky franken-food ingredients, AND save yourself a pretty penny!

Consider the Pumpkin Spice Latte Pimped!
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HealthBuzz October 26: DIR Releases First eCookbook, 57 Types of Sugar, and Halloween Party Food Recipes

It’s the final Friday of the month! The weekend is approaching in a few hours and that means it is time for a dose of healthy news from DIR and our friends. So take some time out of your schedule to read the headlines from this week!

Announcing Baker’s Dozen: Our First eCookbook with 13 Healthier Breakfast and Brunch Recipes

We have launched our first ever eCookbook with 13 different recipes! The eCookbook is filled with healthy and delicious breakfast and brunch recipes and it only costs $1.99! Each dish is fresh, flavorful, and pretty easy to make! Download the eCookbook now because the first 100 get some cool prizes!

John Thompson’s 202 Pound Weight Loss Story

Imagine losing 200 pounds! John Thompson did just that after two years of exercising and eating a healthy diet. A few weeks ago John finished his first half marathon, too! Read more to learn about the small steps John took to achieve a healthy life.

7 Facts About GMOs to Convince You to Vote Yes on 37

Earlier this week I had to explain what a GMO is to 90 college students. It shocked me to see how many people didn’t understand what GMO is and the health risks it poses. If you do not know the facts about GMO then check out our list of 7 things you need to know. Read why voting yes to Prop 37 can help Americans see what they are putting into their bodies.
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Pumpkin Chili Makes a Hearty and Healthy Fall Meal

When it comes to a brisk fall day, nothing sounds better than cozying up inside with a blanket, a cup of tea and a warm bowl of chili. Chili was a mainstay in my household growing up, and it continues to be now that I’m married and off on my own.

Because there are so may varieties of chili it’s hard to pick just one favorite, especially when many argue that true chili doesn’t have beans while others content vegetarian versions are the best. While I have tried a number of variations and admit that the hearty, meat-containing types really satisfy my deepest chili cravings, this vegetarian variety quickly wiggled its way into my heart as a new healthy favorite.
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HealthBuzz October 19: Famous Vegans, Indoor Fitness for Kids, and Comforting Fall Recipes

It’s Friday and that means it time for a dose of healthy news before you head out to enjoy the weekend. This week’s headline includes a story about celebrities who are living healthier due to their vegan lifestyle. Another headline is an article about indoor fitness for kids that we shared at Nutritious America. And, don’t forget to look at the recipes we love which include a whole wheat chicken pot pie and a sparkling apple sangria recipe.

3 Free Weekly Meal Planner Worksheets Organize Healthy Homemade Food

After a long day of work the last thing you want to worry about is dinner. For those who want to get healthy and manage their grocery budget meal planning can be a big help. DIR is sharing three meal plan worksheets that you can print off for free! The worksheets can help you stick to meal plans at the store and you’ll be less likely to put a bunch of junk into your grocery cart! 

Meet Mr. Honeycrisp, the Man Behind Fall’s Most Popular (and Most Expensive) Apple

About every type of apples tastes the same, right? Wrong. Honeycrisp Apples’ taste is unmatchable compared to Granny Smith apples or Red Delicious apples. DIR’s managing editor recently interviewed David Bedford, the father of the Honeycrisp Apple. Read more about the most prestigious apple out right now!

More Vegan Celebrities Tout the Animal-Free Diet’s Benefits

Being a vegan means that you cut off any animal product from your diet, but it also changes your lifestyle. Vegans swear to not use any animals products or eat animals because it is morally wrong. Celebrities like Pink, Kristen Bell, and Travis Barker have made a healthy lifestyle change since becoming vegans.
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