Summer is winding down, and that means it’s time for back to school! With the change of season also comes change in routine; you might find yourself with less free time due to busy schedules. Cooling temperatures can also make it hard to convince yourself to get out of the house to work out. Don’t worry! Sticking to your fitness goals in the fall is easier than you think. We’ve compiled a list of helpful tricks to stay on track during this back to school season!
Snack around the clock – While it might sound counterintuitive, eating small snacks throughout the day is actually better for your body. It keeps your metabolism running and it helps you avoid overeating. Mini-meals are also much more convenient on those days when you can’t even find time to sit down and breathe, let alone eat a full meal!
Work out efficiently – Less free time in your day unfortunately means less time to work out. However, a lack of time doesn’t equal a lack of effectiveness when it comes to your workout! Choose activities like Tabata training or HIIT that allow you to get your heart rate up in a short amount of time.
Menu planning – Plan out your menu for the entire week, and decide on which days you want to cook meals. Choosing 2-3 meals for the week and spacing them out every few days will make it easy for you to serve healthy meals every night!
Become a morning person – Learn to love the mornings (if you don’t already)! Getting up even 30 minutes earlier allows you to get a quick workout in before the craziness of your day sets in.
Turn TV time into exercise time – If you find that your need for relaxation at the end of a long day is fighting with your desire to work out, combine them! Create a TV show workout that consists of doing exercises every time a certain event happens in the show. Not hooked on one show at the moment? Use commercial breaks to fit in small intervals of strength training!
Whatever your schedule is this fall just remember: you can do it!!
Make sure that you are getting all the essential vitamins and minerals in your diet! Read on to learn what roles different vitamins and minerals play in your health, as well as what foods you should be eating to ensure that you're getting them.
· Benefits eyes, skin, and teeth.
· Sweet potatoes and carrots are good sources of vitamin A.
· Benefits immune system, iron absorption, and energy production.
· Found in eggs and poultry.
· Strengthens blood vessels, increases skin elasticity, anti-oxidant function, and iron absorption.
· Dark leafy greens and bell peppers provide vitamin C.
· Good for strong, healthy bones.
· Found in fish like salmon and tuna.
· Provides protection from free radicals and improves blood circulation.
· Found in sunflower seeds, almonds, and cooked spinach.
· Aids with blood coagulation.
· Collards, kale, and Brussel sprouts are good sources of vitamin K.
· Benefits teeth and bones.
· Milk, yogurt, and cheese provide high amounts of calcium.
· Helps with cell renewal and preventing birth defects in pregnancy.
· Dried beans, peas, and avocado contain folic acid.
· Works to build muscle and maintain healthy blood.
· Red meat and beans serve as excellent sources of iron.
· Good for fertility, immunity, and growth.
· Zinc can be found in oysters, red meat, poultry, and beans.
· Helps with glucose function and to maintain energy levels.
· Green beans, nuts, and egg yolks are good sources of chromium.
Need a quick and easy dish for dinner tonight? This Zucchini Shrimp Scampi is light and loaded with flavor!
- 2 tbsp. olive oil
- 1 lb. shrimp, peeled and deveined
- 3 cloves garlic minced
- 1 tsp. red pepper flakes
- 1/4 cup vegetable stock
- 1 lemon, juiced
- Salt and pepper to taste
- 4 medium zucchini
- Freshly grated parmesan
- Heat oil in a large skillet over medium-high heat.
- Add shrimp, minced garlic, and red pepper flakes.
- Cook, stirring occasionally, until shrimp are pink and tender, about 3-4 minutes.
- Reduce heat. Stir in vegetable broth and lemon juice, season with salt and pepper. Bring to a simmer.
- With a vegetable spiralizer, spiralize zucchini into a large bowl, set aside.
- Drain shrimp and liquid slightly, leaving about 2-3 tablespoons of the broth, pour over zucchini noodles.
- Garnish with freshly grated parmesan, toss and serve immediately.
Every type of nut has nutritional qualities that can be a healthy part of your diet. Just remember, eat your nuts roasted, not salted, and keep in mind that a serving size is 1 ounce. This is broken down into how many nuts that equates to below. Grab a handful of nuts and enjoy the many health benefits they bring!
- 23 almonds per ounce/163 calories
- Most nutritionally-dense nut
- Good source of calcium, iron, fiber, vitamin E, riboflavin, magnesium, phosphorus, and manganese
- 7 Brazil Nuts per ounce/205 calories
- Fiber keeps digestive system performing smoothly and keeps the heart healthy
- Good source of selenium, vitamin E, fiber, magnesium, thiamin, copper, phosphorus
- 18 Cashews per ounce/163 calories
- Iron maintains healthy hair, nails, and skin
- Good source of magnesium, phosphorus, copper, iron, protein
- 20 Hazelnuts per ounce/178 calories
- Helps produce healthy white and red blood cells
- Good source of magnesium, copper, manganese, phosphorus, vitamin E, selenium, fiber
- 11 Macadamia nuts per ounce/204 calories
- Monounsaturated fats help lower cholesterol and reduce heart disease risk
- Good source of magnesium, thiamin, potassium, manganese
- 28 peanuts per ounce/166 calories
- Help maintain healthy skin, hair, and nails
- Protein, niacin, vitamin E, folate, magnesium, phosphorus, manganese, copper
- 19 pecan halves per ounce/199 calories
- Help guard against infection and may help protect against cancer
- Good source of fiber, magnesium, phosphorus, copper, zinc, manganese
- 160 per ounce/188 calories
- Helps sharpen vision and boost immune system
- Good source of vitamin E, vitamin K, magnesium, phosphorus, potassium, zinc, copper, manganese
- 49 pistachios per ounce/161 calories
- Monounsaturated fats help keep heart healthy
- Good source of fiber, vitamin B6, phosphorus, copper, manganese
- 14 walnut halves per ounce/173 calories
- High in omega-3 fatty acids which can help prevent arthritis and depression
- Good source of protein, vitamin B6, magnesium, phosphorus, copper, manganese, selenium
These lemon bars are sure to delight! The perfect mixture of sweet and tart, this will be your new favorite summertime sweet!
For the crust:
7 tablespoons butter, melted
1 ¾ cup almond flour
½ cup coconut flour
2 tablespoons raw honey
For the filling:
½ cup honey
1 teaspoon lemon zest
1 teaspoon lime zest
1 tablespoon coconut flour
¼ cup lemon juice
¼ cup lime juice
1) Preheat oven to 350° F.
2) Combine crust ingredients in a bowl and mix until combined.
3) Press dough into an 8x8 pan and bake for 12-14 minutes until golden brown.
4) Remove crust from oven and set aside. Lower oven to 325°.
5) Combine filling ingredients and pour over crust.
6) Bake for 20 minutes and let cool.
You'll love this new twist on oatmeal! These Overnight Oats are so easy and taste great, perfect for mornings on the go. Plus, they’ll keep you full all morning long. You can also adjust this recipe to your liking, maybe add in some cocoa powder for a chocolatey taste or try a variety of berries!
- ½ cup old fashioned rolled oats
- 1 tsp chia seeds
- 1 tbsp peanut butter
- ½ tsp cinnamon
- ¼ tsp vanilla extract
- 1 banana or mix of berries
- ½ cup unsweetened vanilla almond or soy milk
The night before, add all the ingredients to a small container (mason jars work great!) Wake up, shake it up, and enjoy. Let us know what you think and share your favorite version of overnight oats in the comments!