Tis the season for squashes and pumpkins galore. This time of year I like to incorporate more squashes into my diet. Butternut squash and pumpkins are my favorite, therefore I wanted to share some of my favorite recipes that I use this time of year. I love to find new recipes online and lately these have been my favorites. Get cooking and savor good, comfy food! Spicy Butternut Squash SoupINGREDIENTS
PREPARATION Preheat oven to 350°F. Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle. Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes. Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley). Crustless Pumpkin PieINGREDIENTS
PREPARATION Preheat the oven to 350°F. Cut pie pumpkin in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle. Coat a 9”-round pie plate with nonstick cooking spray. In a large bowl, stir together the pumpkin, milk, yogurt, Splenda, and Truvia. Mix in the remaining ingredients. Pour the mixture into the prepared pie plate, and bake at 350°F for 40-50 minutes, or until the center barely jiggles when gently shaken. Cool to room temperature on a wire rack, and chill at least 2 hours before serving. Spaghetti Squash Lasagna w/ BroccoliniINGREDIENTS
PREPARATION Position racks in upper and lower thirds of oven; preheat to 450°F. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.
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Habits. We all have our own habits and have learned these habits during our lives. Something new may have been introduced to us and that new thing or behavior satisfied a craving, which made you feel good. When we continue to repeat this new learned behavior over and over it becomes a habit. By now, I am guessing that you have thought of a habit or two that you would like to change.
The real question is, “How do I change a negative habit to a healthier habit.” Being a personal trainer for over 8 years, I immediately think of many people who try every year to make a bunch of new habits all at once, also known as a New Year Resolution. There is a reason why people struggle with following through with a New Year resolution. Trying to change multiple areas of your life all at once is a lot of work, which is why you may succeed for a while but eventually it comes to a crashing halt. Then how? How does change happen? First things first, what habit would you like to change? Write out on paper a specific goal, then write a list of negative behaviors, and finally pick one of them that you would like to focus on changing. Let’s say that my negative habit is eating a sweet dessert after lunch and dinner. The overall goal may be to lose weight, but for now we will focus on the dessert. Now let’s try some new behaviors. You sit down to eat your lunch and afterwards you feel the urge for something sweet. Instead of your normal dessert, try putting a mint in your mouth and immediately get up and move away from where you were eating or go for a quick walk around the block. How did you feel after the new behavior? Did you still crave something sweet? If you felt satisfied with the new behavior continue to repeat this pattern every time you eat or as often as possible. If the newly implemented behavior still leaves you craving for sweet desserts, then try something else. Changing a habit is a learning experience. It takes time for your mind and body to adjust. Sometimes the process is quick and easy while other habits can be more challenging and take a longer commitment. Don’t give up after your first attempt. Find friends, co-workers, or family members that are also looking to make a change and provide each other with encouragement Now that the training studio is up and running I have taken a little more time for myself. Very Important! As I was getting ready for the second half of my work day yesterday, I took a moment to look in the mirror and really look/think about how my body, face, & hair has changed. Of course, at first glance I find the things that I dislike the most and begin to scrutinize the changes that have happened over the years of my adult life. They are not necessarily huge changes, pretty minor things really. I started to think about how these changes have happened. Looking beyond just aging. My brown spots that are beginning to show remind me of some great times outside by water with family and friends. Whether I was tubing on a lake, hanging by the pool with friends, or paddle boarding on a quiet lake in the mountains. I will gladly accept these spots because I have so many wonderful memories to go along with them. The risk of sun exposure is not going to keep me from living! My skin reminds me daily if I am taking care of myself. How well I am eating, how much I am exercising, and if I am staying hydrated. It all shows on my skin. Paying attention to these minor variations everyday guides me on a healthier path. I want to put my best face forward and if I am not taking care of myself, my skin is the first to tell me. Thank you body for reminding me daily!
My gray hairs. Their are more and more of them everyday. As a woman, I feel as though I should loath them, but I do not. They are wonderful part of becoming a wiser, stronger woman, not an old, weak lady. I love seeing younger women who have salt & pepper hair. To me they appear super confident and comfortable with their bodies and aging. This is my perception and someone else may see them differently. However, it does not matter what I think or anybody else because after all IT IS JUST HAIR!! My hair color, brown spots, and aging skin does not define my physical and mental ability. I choose to be a strong, confident, wise, healthy, gray-speckled haired lady!! I choose to not give in to the pressure of a society that encourages everyone to look 21 forever. I want to enjoy my life and a sun damage is not going to scare me. You can choose your own path. To scrutinize every line, scar, wrinkle, spot, blemish, gray hair, saggy skin OR embrace your marks and the experiences that have come along with them. What do you choose? To Scrutinize or Embrace? My life has been a whirlwind the past few weeks, which has made the time fly by. I can not believe that it is September already. Seeing the now older faces of my nephews and nieces headed to their first day of school on Facebook makes me feel like time has really gone by. Alas Fall is upon us and I am pretty darn excited for it! I already feel like the weather is changing. Seasonal changes are great opportunities to focus on old and/or new goals. They do not have to be anything extreme. Think small. It will be easier to stick to and once achieved expand the goal a little bit more.
As I move into the fall season, I have been a little obsessive about a few things, which can be good and bad at the same time. I have discovered this quick, easy to make Chia Seed Pudding recipe in a cook book that was gifted to me a few years ago and I eat it at least twice a day. Now I have always incorporated chia seeds into smoothies and yogurt, but have never been able to find a recipe that is focused around them that I actually enjoyed. These teeny little seeds pack a powerful nutritional punch with Omega-3 Fatty Acids, Fiber Rich, Low Carb, Excellent Protein source, and Vitamins & Minerals. A small spoonful can go a long way. Super easy and quick to make. Maybe 10 minutes of actual work and then let it sit. Here is the recipe: 1 Cup unsweetened Almond Milk 1 Cup Plain Greek Yogurt 1 Teaspoon Vanilla Extract 1/4 Cup Chia Seeds Optional: fresh Berries, Nuts, Honey, Maple Syrup as a topping Whisk Milk, Yogurt, & Vanilla in a medium bowl until blended. Whisk in the Chia Seeds. Let stand for 30 minutes occasionally whisking. Cover & Refrigerate overnight. That's It! Enjoy in the morning topped with berries and a few nuts or for a snack/small meal during the day. Warning: You might become obsessed like I have! |
This is me, Liz. I am an, instructor, personal trainer, exercise physiologist, dog-mom, loving wife, little sister, coolest-aunt ever, and now blogger living in Libby, Montana.
Welcome to my blog! This blog follows my life and my interests in fitness, adventure, food, and healthy living. The Girls, Katy & Madi, and I. We have spent a lot of time together the past few years. I appreciate them for their quirks and how they love me unconditionally. They help me appreciate the small, simple things in life. Archives
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DiclaimerThis is a personal blog created and maintained by Liz Whalen. My blog posts document my life and sometimes highlight the food I eat and workouts I perform. I do not have professional medical training, nor am I a registered dietician. I am an ACE Certified Personal Trainer and ACSM Certified Exercise Physiologist, while the content you see on my blog aims to bring you along on my health & wellness journey. The published information may not be right for you and should not be viewed as guidelines in any way. Seek counsel from a medical doctor when looking to incorporate or change your physical activity and/or dietary habits.
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