It’s Fall, y’all! What a better way to celebrate then indulging in a macro-friendly pumpkin spice latte at home… With only 1/3 of the calories you’d find in this fall classic elsewhere, this cozy drink is sure to please! Now only if our Tennessee weather would realize it’s fall too…. 😉
Gina’s Skinny Recipes
Servings: 2 • Serving Size: 1 latte
Calories: 115.6 • Fat: 0.4 g • Protein: 6.6 g • Carb: 20.8 g
Adapted from The Kitchn
- 1 1/2 cups fat free milk (or use unsweetened almond milk for dairy-free version)
- 2 tbsp pumpkin butter
- 2 tsp vanilla extract
- 1/2 tsp pumpkin pie spice
- 2 tsp sugar or sugar substitute (or use maple syrup!)
- 1/4 cup of espresso (or 1/2 cup strong brewed coffee works)
- fat free whipped topping (skip it for daily-free!)
- pumpkin pie spice for topping
In a small pan combine milk, pumpkin butter and sugar and cook on medium heat, stirring, until boiling. Remove from heat, stir in vanilla. Using an immersion blender, blend until smooth (or whisk well with a wire whisk)
Pour into two mugs, add the hot espresso and top with fat free whipped cream and a dash of pumpkin pie spice on top.
Courtesy of SkinnyTaste: www.skinnytaste.com/skinny-pumpkin-spiced-latte/#APGAIZf1LbF14jKM.99
Choosing a Restaurant:
“How I Overcame A Weight Loss Plateau By Changing My Mindset”
Did you know hypertension, high cholesterol, and inflammatory diseases (such as auto-immune diseases) may be all related? It comes back to diet and your immune system. Overtime, when a person’s diet contains highly processed, high saturated/trans fats, and/or high amounts of refine sugars, their immune system can begin to get “bogged down”. This often results in many inflammatory symptoms and/or diseases. Initially, we might be thinking “Oh, I am just bloated from the pizza last night”, however overtime our bodies begins to try and protect itself from these toxic foods and chemicals we are ingesting by actually attacking itself. This is when the occurrence of an auto-immune related disease may begin. Furthermore, while we are taking in these processed foods, we are also unconsciously consuming high amounts sodium. That along with the weight gain often associated with eating a high amount of processed foods and trans fats, can lead to hypertension and high cholesterol.
So how do we remedy this?
Number one: Diet. Eliminating highly processed, inflammatory foods will automatically help us decrease the amount of sodium and saturated/trans fats we are taking in. Other options may be suggested depending on the degree at which you find yourself within your health journey, but that is where our Macro Tracking Program comes in! We can guide you to a better and healthier future by introducing macro-tracking into your daily lifestyle which will ensure you are getting the correct amount of carbs, protein, and yes, fat, every day.
In the meantime, see below for our favorite recipes and items, which added to a balanced and healthy diet, may help get you started towards your healthier and happier life!
- Eat more fish
- Fish contains high amounts of Omega 3 fatty acids which support heart health and are naturally anti-inflammatory.
- Decrease dairy consumption
- Avoid processed foods and refined sugars
- Craving something sweet? Try snacking on frozen fruit or making your own something sweet. When you make your own YOU are able to control the quality of ingredients, swap unhealthy items for healthier ones, and control the portion size.
- Avoid Omega 6 fatty acids
- Found most often in vegetable oils such as corn and soybean, these fatty acids are highly inflammatory and put stress on the body when processing them.
- Lower your salt intake
- Just by decreasing your sodium by 25% will lead to great results!
- Spice things up! Just because you may be using less salt doesn’t mean your food has to be flavorless! Try adding spices and herbs such as turmeric, cinnamon, garlic, oregano, and ginger – all of which actually are proven to help fight inflammation within the body.
- Opt for whole grains
- Not everyone can be gluten free – and that’s ok! But we can make slightly better choices when it comes to our good ol’ loaf of bread. Our favorites include Ezekiel Bread and Dave’s Killer Bread.
- Relax more
- Stress is a huge contributor to hypertension and inflammation. Try taking at least fifteen minutes a day to do something you find relaxing, whether that be going for a walk, listening to your favorite podcast, journaling, talking with a friend, or meditating!
- Eat the rainbow
- Fruits and vegetables come in all shapes, sizes, and colors, and all offer different health benefits and micronutrients which are essential to our health! Aim for getting at least 2-3 different colors on your plate at each meal (example: steamed purple cabbage, handful of strawberries, roasted kale chips, etc.).
- Allow room for mistakes
- Chances are these additions to your daily meal plan will take some getting used to! That’s ok! Allow yourself to make mistakes. Health is a marathon, not a sprint. Remember WHY you’re working to seek change, and surround yourself with an encouraging support group!
TEMPLE FITNESS -M4 COED MENS PHYSIQUE
WARM UP – 6 TO 8 MINUTES
MOBILITY – ANKLE MOBILITY
MUSCULAR STRENGTH –
SNATCH GRIP DEADLIFTS – 6 SETS OF 3 @ 50% MAKE EXPLOSIVE
HANG CLEAN HIGH PULL – 3 X 3 @ 70% OF 1RM CLEAN
PLYOMETRIC OF MATTS OR NICKI CHOICE
METABOLIC CONDITIONING– EMOM FOR 16 MINUTES
EVEN MINUTES: 12 JUMPS OVER BENCH
ODD MINUTES: 7 PUSH UPS, 5 SIT UPS, 3 PULL UPS
STRETCH/COOL DOWN –
TEMPLE FITNESS – M4 COED MONDAY 121216 – PERSONAL TRAINING AND GROUP!
THE AVERAGE AMERICAN WILL GAIN 5 LBS OVER THE HOLIDAY SEASON. A FEW SIMPLE WAYS TO KEEP IT OFF! ONE: EXERCISE THIS HELPS TO BURN CALORIES AND HELPS TO BURN CARBS THAT MAY CONVERT TO FAT. SECONDLY, IF YOU FOCUS ON CONSUMING MORE PROTEIN THAN CARBS YOU WILL DO YOURSELF A HUGE FAVOR. AT CHRISTMAS PARTIES OR OUT AND ABOUT TRY TO FILL UP ON PROTEIN. THIS WLL ALSO HELP TO LIMIT THE CRAVINGS THAT CARBS LEAVE YOU WITH. THIRDLY CONSUME LOTS OF WATER THIS WILL HELP TO FILL YOU AND KEEP YOU FROM OVER EATING.
WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP AND ANKLE WORK
MUSCULAR STRENGTH –
BACK SQUAT – 3 X 6 @ 65% 4 SECOND PAUSE AT THE BOTTOM
LUNGE WITH DB – 3 X 8 EACH LEG
BANDED HAMSTRING CURLS – 3 X 15
METABOLIC CONDITIONING – TABATA DAY
6 MINUTES OF EACH OF THE FOLLOWING:
A: PUSH UPS
REST 1 MINUTE
B: PLATE ROWS
REST 1 MINUTE
C: DB SHOULDER PRESS