IT's TIIIIIIME!!!

Pumpkin TIME! That is!!

It is Ironic, to me, that my fave time of year, falls within Scorpio season (my being a Sagittarius and all) but let me clarify: Specifically, I love the start of Fall! The "season" between Canadian Thanksgiving & US Thanksgiving. Why? I'm sure you are clued in - IT'S PUMPKIN SEASON!

I Love LOVE Pumpkin!
Seeds: alone or in stuff...
Flesh: Baked, Mashed, Crisps, Fingers (*baked "Fries") and to be honest, I'm not a HUGE Pumpkin pie fan, but hell, I'll have a lil piece!

Did you know that pumpkins are actually a fruit? Because of their seeds, they are part of the gourd family which includes squash AND melons. Who knew fruit was so versatile?!Looky thayer, you learnt-ed something! LOL! AND, you're getting some FUN food! 

Here are a couple of my fave recipes!

Spicy Pumpkin Seeds
Ingredients

• 11/2cup Seeds apprx 1 medium-large pumpkin (Scoop out, wash off seeds, pat dry with paper towel)
• 1tsp onion power
• 2tsp cayenne pepper
• 1tsp nutmeg
• 1 tsp cinnamon
• 1tsp salt
• 1/2 tsp paprika
• 1tsp brown sugar *optional (They're VERY spicy, so you can use the sugar to tone it down, some)

Method

• Place all spices in a resealable freezer bag, mix & add Pumpkin seeds
• Spread them out in a single layer in a baking dish or pie plate
• Bake in a low oven (250°F) for 15 to 20 minutes, or until well dried (*they puff slightly)
• TIP: If you can smell them, they're done!
• Allow to cool
• Remove to serving dish

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Kale with Pumpkin Seeds & Pomegranate
Ingredients

• 1/2 tsp salt
• 1/8 tsp salt
• 1 lb kale leaves, coarsely chopped
• 1TBsp coconut oil
• 2tsp Apple Cider vinegar
• 1tsp Pomegranate Juice
• 1 TBsp toasted pumpkin seeds
• 2 TBsp Pomegranate buds

Method

• In a pot, combine 1/2 teaspoon salt and kale in enough water to cover. 
• Let stand for 30 minutes.
• Drain the kale, leaving any water clinging to leaves.
• In the same pot over medium-high heat, warm the oil.
• Add the kale and cook, tossing occasionally, for about 5 minutes, or until wilted.
• Add the vinegar/juice and the remaining 1/8 teaspoon salt.
• Toss.
• Serve sprinkled with the seeds & Pomegranate

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Savory Pumpkin Fingers

Ingredients

Large "Eating" Pumpkin (Sugar Mill is nice!)

Savory Spice Mix

1 tsp celery salt

1 tsp smoked paprika

2 tsp garlic powder

1/4 tsp cayenne pepper

1 tsp onion powder

1 tbsp olive oil

Method

• Preheat oven to 350 degrees F.
• Cut the pumpkin in half and remove the seeds (use them for the recipes above!)
• Optional > Remove the skins with a potato peeler.
• Cut into strips, similar to french fries. They won’t be perfect, but close enough. About 1/4 to 1/2 inch in thickness all the way around is perfect.
• Place your cut pumpkin and olive oil in a resealable plastic bag.
• Add 1-2 tbsp of the spices* & Shake until the pumpkin is well coated in oil and spices.
• Arrange the fries on a parchment lined cookie sheet so that they are in a single layer
• Bake for approximately 30 minutes, or until the squash is soft and easily pierced with a fork.

*These can also be done sweet, with Cinnamon, Nutmeg, Clove & a little Maple Syrup

As I said, I don't really mess with pumpkin pie but you can try THIS RECIPE that was passed onto me!

(*Feel free to let me know what you think of any of these recipes)

 A Little BONUS INFO (Since November is Men's Health Month) ::
In addition, to being delicious & and excellent source of Magnesium (150mg/oz) & ALA Omega-3s, these seeds may help men experiencing symptoms from an enlarged prostate.

Benign prostatic hyperplasia (BPH) constricts the urethra, causing discomfort and urinary problems.

Phytosterols, plant-based chemicals in pumpkin seeds, may be responsible for shrinking the prostate and relieving symptoms. The seeds may also help prevent some transformation of testosterone into dihydrotestosterone (DHT); high DHT levels are associated with enlarged prostate.

Eat Intelligently, Be AMAZING!

Enjoy,
Mia

ps - for more info about Prostate Cancer, awareness, prevention, you can CLICK HERE
To learn more about or participate in fund raising in Support of Men's Health click :: Movember

All about ABS!

NOVEMBER IS ABS MONTH!!

PSA :: This is not a BIBLE, or a "guaranteed" way to get abs...
There is no such thing as a guaranteed ab formula (*sorry), people's bodies are different, and therefore, things will work differently for all. These are, however, some of the myths & must-do's in order to get on your way to that smoldering six pack. It takes commitment and work!

Here are the FACTS
First :: Abs are made in the KITCHEN! The best way to ensure you're doing what it takes for those Summer-body, Modelicious midsections, is by making sure you're getting your daily required water intake (*half your body-weight in pounds, to be drank, in fluid ounces) AND by eating a Nutrient dense, Fiber & protein-rich, Clean diet! Lean proteins, healthy fats, Fibrous carbs, Colorful fruits & Veggies.

Second :: There is NO SUCH THING as "spot weight loss". So you can't "just lose weight around your midsection" anymore than you can "just lose" fat off your arms/legs/head...whereever!
To lose fat ALL-OVER, you MUST do CARDIO *shock, awe, gasp, terror* - that's the reality.
You want the RESULT? DO the WORK!

Third :: Abs are made in your Sleep!! I know what you're thinking... "Wait..WHAT? Didn't you say I have to WORK? And now you're telling me to SLEEP? Que Le fuu?" Let me explain!

The 3 most important hormones in fat loss or retention are Ghrelin, Cortisol & Human Growth Hormone (HgH). Without going into too much science, let me give you the short version.
Ghrelin is secreted when you stay up beyond 17hours in your daily cycle. It causes a resurgent "hunger" pang in order to provide your body with nutrients to stay up past its expected work-window. (*hence those midnight snack cravings) - Studies by the Am.Journal of Medicine show that we cosume 200-350 more calories on days that we get less than 7hours of sleep.
Cortisol is "the stress hormone". It is released by the body in response to outward stressors (one of these stressors being fatigue & under-rest) and is broken down & re-uptaken in sleep. If Cortisol is not broken down to be re-absorbed, it gets stored. Guess where.... Abdominal Fat.
HgH is responsible for Growth, in childhood/adolescence, and in adulthood helps with cellular healing & regrowth, nutrient processing & breakdown of fats into fuel in our sleep. Provided we reach 2nd stages of REM (*aka: get over 6.5 hours of sleep per night)

Let's quickly RE-CAP :: If I stay up late, I secrete a hormone which makes me eat more. And, not only that, but my body secretes a hormone to deal with the stress of this on my body and stores it in my belly fat... WHICH I have just padded with the extra food I'm eating... hmmmm, sounds very Un-Abs-etizing... BUT if I sleep I release a muscle & cell healing hormone which breaks down fats...
Now do you get the importance of SLEEP? GOOD!

One final note before I address some Myths - Want to look 5lbs slimmer instantly?
STAND UP STRAIGHT! Good posture, engaging the core and holding the chest up, tailbone neutral and chin draw back and supported by the neck and spine, put the abs to use, and also removes the slouch that often leads to a lower-belly poof.

Let's move onto a few ABS MYTHS
1) Doing "Abs" gives you Abs
- No, Sorry! Nope, Neeerp! FALSE!

People think that simply doing a "shit-ton" of abdominal exercises will give you "ABS". Sure, do enough crunches & resistance works & those abdominal muscles will be ripped & shapely... BUT, TRAPPED UNDER FAT. If you actually want to SEE your abs, you need to control your eating and burn calories! Just like other regions, Crunches help build fibers, in the abdominal muscles, but have little to no effect on the layer of fat covering them.

Remove the fat, and the muscles shine thru! Build the muscles UNDER the fat, and you'll end up looking "puffy" (*Trust ME!) >> Diet and cardio get rid of belly fat, not abdominal exercises.

2) Crunch is KING!
- again FALSE!
People neglect their core, as a COMPLETE structural region. Its not all about getting down on your back & cranking out crunches! In fact some of the best ab-killers, don't involve laying on your back at all!

Limiting your self to one angle of attack is just that, LIMITING!
Some of the BEST ab-workouts come from doing Larger muscle groups which require CORE STABILITY to be performed.

For example >
Pull Ups, Push Ups, Squats.

All of these movements are working other muscle groups but depend primarily on the core to stabilize the surrounding muscle groups in order to target the working group.

Plyometrics are another great example of using the abdominals, while not "doing abs". The core is responsible for body stability during position change, and in movement transition. It helps with balance & power during propulsion. Bonus - Plyos are an AWESOME way to burn calories!

If you insist upon a floor-based Core workout...

Instead of Crunches, Try THESE >
Bicycles, Russian Twists, Cross-body snaps, Planks.
(*not "planking" - As IF! please! Those are toats last season)

Planks are actually one of the (*if not THE) best exercises to tighten the midsection and requires no movement, and no laying down at all! Front plank and side planks, where the only thing touching the ground is your hands (or forearms) and feet. One of the greatest core-testing moves, erm.. non-moves, EVER! Holding a plank position for 30-60 seconds can seem like torture! Try it! You will feel your entire midsection tighten and WORK, including your low back, obliques and front abs.

3) Resistance is NECESSARY
Also, as I said before ABS ARE MUSCLES!! With any other muscle group, when you want those nice cuts, you pick up a weight, and external load or resistance and get pumping, why not with your abs?
Weighted core work is KEY to the well chisled midsection.

Some Awesome Weight Abdominal Movements >
Medicine ball drills/throws, cable cross pull machine work, or Kneeling cable crunches (*you crunch down, not up) or Situps while holding weight against your chest.

Basically :: More resistance, means more challenge. More challenge, means bigger cuts - got it?

One Caveat >
I typically limit load when training the obliques (the muscle group beneath the "love handles" running along the sides of your torso). Too much bending, with an added resistance, will cause those muscles to grow (duh) but instead of whittling, it will end up making your sides look THICK. Better bet - stick to twisting moves, or upper-weighted extension moves, with a lower resistance.

For example >
Saxon Bends, Mason Twists, Russion Twists

CAUTION
Choose a resistance that you can ACTUALLY SUPPORT. In order to gain from your abdominal work, you want to be sure that its the abdominals working. We want to avoid lower back strain, and pain, by ensuring that you are using the entire core, with a focus on the abs groups.

Engage your abdominal muscles, holding focus in the core by thinking about drawing your belly button up & in, toward your spine during any of the abs exercises, and during any weight-bearing activity. You will improve not only your core strength, but your stability in other lifts as well.

Take Home Message ::
Kitchen first (clean diet, more water); cardio; sleep; posture; abs' muscle work

I will try to post an Abs Cypher vid this week!!
REMIND ME via TWITTER


Cheers,
Mia xo

New working 1RM!

170lb single rep for bench press!!

So it was 3/4 depth, and took 3 attempts BUT it's something to work with & towards my 5rep!

IMA DO BETTER!

But, for now, check it out ~> http://youtu.be/y0c7EmUjOL8

Couple new Vids!!

on my Youtube Channel... For Workout WINSday :)

*yes... it's Thursday, but I was packing!

http://youtu.be/nUNd31DiWZQ -- Lat Pull Down
http://youtu.be/yRrxg-omdEM -- 25lb plate weighted Pull UP
http://youtu.be/6HkRp3j8TOU -- 38" boxjumps


Let me know what you think!!

Cheers,
Mia