Healthy Pumpkin Cheesecake

Wishing you a joyous, blessed Thanksgiving! Though gratitude is the ideal main course, some fabulous dishes and scrumptious desserts come close. Take care and, if you're up for it, try this simple, healthy recipe.

Ingredients:
1 cup pure pumpkin puree

4 eggs or 1 cup egg whites

16 ounces reduced-fat cream cheese

1 cup granulated sweetener (Splenda, stevia and/or raw sugar)

Splash of pure vanilla extract
1/2 teaspoon pumpkin pie spice

Dash of cinnamon
Dash of nutmeg

Prepared crust (opt.)

Directions:

Heat oven to 350 degrees F. Combine all ingredients in a food processer and blend until smooth. Pour mixture into a pie pan, prepared with crust, if using. Bake for an hour or until cooked through. (The consistency should be soft but not liquid-y!) Chill for at least an hour before

serving. Top with whipped cream or natural ice cream as desired!

Serves about 8.

Perks: It's TASTY and provides ample amount of vitamins C & A, beta-carotene, fiber and protein. It's a dessert that *practically* eats like a vegetable! (With out the "wow, this tastes so healthy" effect... :))

Friends Don't Let Friends Talk Fat Week

If we all had a dime for every time a friend, family member or ourselves "talked fat...." What do you say, the end to the recession?? Quite possibly. :) I know from personal experience how tough it can be to turn negative self talk around, but it's well worth the efforts.

Tri-Delta is sponsoring National Friends Don't Let Friends Talk Fat Week and it's going on right now! Whether you partake for a day, a few hours or the entire week, it's bound to be a powerful thing in your life and those you speak to about it. The idea is simple -- aim to cut down on your own "fat talk" and/or call others out on theirs.

Lots more information and suggestions on ways to participate can be found at: www.endfattalk.com. Would love to hear your thoughts on this campaign...and those of you who are courageous and/or spectacular enough to try it, please share your experiences!

Lots of love and health and happiness always...
August

'Healthy Diet' shouldn't be an oxy-moron, yet, sadly, often in today's society, it is. How do we sort fad from fiction? It's not easy when the diet industry profits over $50 billion per year -- a number that's on the rise even amidst our country's recession (yipes!). That's why I created this blog: a healthy, happy place to talk about food, nutrition, fitness and our bodies -- without any goofy, trendy, fad-diet hype.

Since one of my goals is to serve as a resource to those who care about the world around them as well as their place in it, and since self-care and nourishment are essential toward sending positive vibes into and swirling about the universe, I've decided to partner with the

I Am That Girl community, who's mission is "to inspire authentic confidence in girls and women everywhere so that they in turn, can positively and significantly impact the world around them." (How beautiful is that?!)

As part of an upcoming special feature I'll be answering IATG staff members' questions. (Fans' and readers' questions are welcome, too!) Top picks will be answered in a "How That Girl Eats" article...Keep an eye on HNT and I Am That Girl for updates!

To get involved, post your nutrition question as a comment after this post by November 1st. Nothing's off limits, so please ask whatever's on your mind! (Or, shall I say, in your stomach...?)

Take care and enjoy your day. Looking forward to hearing from you IATG staff, fans and readers soon!

Best of health,

August
PS If you're not yet involved with IATG check them out at http://www.iamthatgirl.com/. Then feel free to ask and post away...

What to Eat Before Working Out

Several of you have asked this question and for good reason! The last thing you want is hunger or stomach cramps mid-way through your warm-up. On top of that, food is fuel. Particularly if you're about to workout intensely (ie, boot camp) you want the best kind of fuel to stoke your workout.

First important point: Most of the energy used while you exercise doesn't come from what you just ate -- it comes from carbohydrates (glucose) already stored in your body, which is plenty for a 1 - 2 hour workout. Thus, an overall healthy diet that includes fruits, vegetables and complex carbs is key.

Your body and appetite is your best guide as far as what, if and how much to eat before working out. I, for one, prefer not to exercise on an empty stomach. If you workout in the morning and are generally a "wake up and eat breakfast" type person, you'll probably want to nibble on something. Since you've just been fasting (sleeping), you'll fare best from a snack or small meal. If you workout later in the day, use your best judgment.

Best pre-workout food is something small to moderate in size and that is easily or quickly digestable. Here are some great choices:

30 - 60 Minutes Pre-Workout:
Fresh fruit, any variety
Pure fruit juice or smoothie
Healthy homemade or store-bought protein bar

1 - 2 hours Pre-Workout (optimal for most people!):
Yogurt and fresh fruit
Oatmeal
Whole grain cereal (w/at least 3 grams of fiber)
Hummus and fresh cut veggies
Whole grain toast or English muffin w/nut butter or turkey slices
Healthy homemade or store-bought protein bar.

A few added pointers:

Do not starve yourself! If you're hungry before working out you will harm yourself.

Drink plenty of water throughout each day.

Consume a balanced meal or snack every 3 - 5 hours throughout each day.

Keep healthy snacks in your car for times you're running late or stuck in traffic before workouts.

Choose foods you enjoy! Listen to your body and work with it, not against it. If you're working out you want your body to be properly fueled and ready to go!

Questions about your pre-workout snack? Post it as a comment and I'll respond. Have a happy, healthy weekend!

Image courtesy of Team Sugar.

New Magazine Swaps Real Women for Models...

Cool news! German's most popular fashion magazine, BRIGITTE, announced this week that they'll feature "real women" in their photos rather than bone-thin models, as a way to disband the unhealthy ideals underweight and photo shopped images present.

(This has apparently been in the works for some time, but the process moved more rapidly after Brazillian model, Ana Carolina Reston, died of anorexia recently. (So sad!))

A few fashion pro's (modeling agents and the like) have expressed their concern that this move is a bash against the modeling profession and are hoping the ban doesn't last long. I 100% disagree and hope not only that the ban continues, but spreads! Beauty comes in all shapes and sizes, from the naturally thin to the heavy set and every variation in between. A healthy, happily spirited person is gorgeous, regardless of what she/he looks like.

I'd love to hear your thoughts! If more people get stoked over this, who knows what kind of difference it could make??? Post a comment if you feel so moved...

PS This story presents a great opportunity to talk to your young ones (children, sisters, nieces, friends) about real beauty and the unrealistic ideals many magazines represent...

Crystal Renn -- Plus Size Supermodel and Survivor of Anorexia

I read about Crystal Renn this morning, one of UK's proclaimed supermodels who's come out with a memoir called, Hungry. The title comes from more than the severe eating disorder she worked her way through while pursuing a career as a "normal size" model; it speaks of her hunger for self acceptance and confidence. Once her body healed from the anorexia that wreaked havoc on it, her until then unknown modeling career flourished. She's a model who eats, which is a sad, sad oxy-moron in my opinion.

Many reviewers of her book and story are shouting praise of a woman's ability to be "big and beautiful." I prefer to take away a greater message, which speaks of embracing who you are, as as you -- knowing that that is where breathtaking, contagious loveliness comes from.

Since there are many books with negative influence on the market today regarding food, weight and body image, Renn's deserves acclaim. It's about time known celebrities, like Renn and a handful of others, shared healthy images, ideals and philosophies. I hope many women and men alike open their hearts and ears to Crystal Renn!

A Healthy Does of Sunshine

Funny how I looked over my blog this morning and it's fairly filled with CHOCOLATE! (Nothing wrong with that - just pointing it out.)

Though cocoa is a BEAN (legumes are healthy, right?) and offers a plentitude of health benefits when enjoyed appropriately, I thought that sharing this article might offer some balance to the site, or at least some interesting sunshine know-how.

Take a gander... Hope you find it helpful and yourself in warm rays today.

Best of health,

August

Let Sun Shine... on Your Diet?

by August Johnson McLaughlin, CN, CPT

(first appeared at http://www.iamthatgirl.com/)

What does sun have to do with it? It’s not a food or drink (not that I’d recommend anyone try downing an 11,000 degree treat) and most stories involving matters of health and sunshine also contain the word cancer – causing, not prevention. But there actually are mega-benefits to sunshine, beyond the happy, colorful glow it sheds on the universe and daunting harmful side effects that yes, we should be aware of and avoid.

For now, let’s focus on the positive. Sunshine promotes the creation of Vitamin D in our bodies. We need Vitamin D in order to absorb calcium, which promotes positive bone health and prevents osteoporosis. It’s also been associated with reduced risk for multiple sclerosis, high blood pressure and certain forms of (oops, I have to mention it) the C-word…cancer. Five to thirty minutes of sunshine is needed to attain your daily does of Vitamin D.

Second and equally important are the emotional perks of sunshine. People who experience warmth and step outdoors to enjoy sunshine and fresh air each day tend to maintain positive attitudes, as well as improved physical health. The more contented we feel, the more likely we are to take care of our bodies by nurturing them with healthy vittles than to eat too little or too many foods that don’t offer much nutritional value.

If you live in climate that offers few sunny rays, a Vitamin D supplement or UV lamp may prove beneficial. If you work indoors and seldom seek fresh air, make it a point to take walks around the neighborhood. Enjoy your lunch breaks at area parks or take hiking or beach trips over weekends and holidays.

If you aren’t sure if you’re getting enough Vitamin D or sunshine, ask a healthcare professional. In the meantime a solid, basic multi-vitamin is a great idea. Even when we eat healthy foods and soak in the sun appropriately, we may have gaps. Multi-vitamins are great insurance policies that can fill them.

Vitamin D is currently the top vitamin deficiency in America, so take this seriously if you feel you may be at risk. A friend of mine was recently prescribed Vitamin D supplements and is now experiencing a “happiness she can’t explain.” Our bodies are complex and sometimes we don’t even know we are lacking in something.

Enjoy the summer, wear sun block, take your vitamins and find fun, healthy summer foods to dine on. You’ll be happier and likely healthier as a result!