Get Ready For Fall: Let's Check Our Workout Gear

What we put IN our body (nutrition) is very important.  And so is what we put ON our body.  Time goes by fast, so let's take 15 minutes to do a check of your workout gear: 

  1. Do you have your cold weather layers ready?  Make sure your base layer is made of a wicking fabric.
  2. Dig out your mittens, warm beanies, earmuffs, warm socks and waterproof jacket.
  3. Do a "shoe check".  You may be ready for a new pair (don't forget to write the date you put your pair of shoes into service on the tongue of the shoe with a Sharpie pen).
  4. Sports Bra:  Is it time for a new one?  Let's discuss...our Positive Power Partner Athleta says:

We all have that go-to sports bra that fits us so well we wear it out until it’s tattered and frayed. It’s hard to find the perfect sports bra, the one that fits you just right, one that breathes easy, moves with your body, and looks great.  

The Athleta team has done a lot of work around designing the perfect sports bras for our customer. We’ve talked extensively with our customers, we’ve worn every bra ourselves, and we work really closely with our innovation partners to figure out how to build a perfect sports bra. The simple answer is, there isn’t one perfect sports bra for everyone. And that’s why we’ve designed each of our bras with specific solves with the Athleta woman in mind!
— Megan Miller, Athleta Designer
 

Use Athleta's Simple and Easy to Use Bra Finder to help you select the right sports bra for you:  Help Me Choose

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Butternut Squash - What Is It?

Butternut squash, also known in Australia and New Zealand as butternut pumpkin, is a type of winter squash. It has a sweet, nutty taste similar to that of a pumpkin.  Our Positive Power Partner Whole Foods Market says:  

Hard winter squashes can be intimidating, but they are actually very simple to prepare as well as satisfying, nutritious and affordable.  Butternut squash delivers healthy carbohydrates, vitamins A and C plus potassium. This basic recipe brings out the best in winter squash: little bites delightfully caramelized outside and creamy inside.

Preheat oven to 400°F. Halve the squash lengthwise. Using a spoon, scoop out and discard seeds. 

Peel with a vegetable peeler or cut into big chunks and keep steady on the cutting board while cutting off the peel with a knife. Here is your basic recipe for roasting:

Cut into 1-inch cubes. Transfer to a large, rimmed baking sheet. Toss with oil, salt and pepper and spread out in a single layer. Roast, tossing occasionally, until just tender and golden brown, about 30 minutes.  Here are two more wonderful recipes from Cooking Light.  Enjoy!

Roasted Butternut Squash with Pecans and Sage

11 ounces of peeled, diced fresh butternut squash
1/4 teaspoon kosher salt
1/4 teaspoon fresh ground black pepper
1-1/2 tablespoons of melted butter
2 tablespoons chopped pecans, toasted
1 tablespoon finely chopped fresh sage

1. Preheat oven to 400 degrees
2.  Arrange butternut squash in a single layer on a rimmed baking sheet; coat with cooking spray.  Sprinkle evenly with salt and pepper.  Bake at 400 degrees for about 30 minutes, or until browned, stirring halfway through cooking.
3.  Place butter in a large bowl.  Stir in squash, pecans and sage.  Toss to combine.

 

Roasted Butternut Squash with Pomegranate and Tahini

Follow the basic roasting recipe, then combine in a small bowl:
4 teaspoons tahini paste
1 tablespoon fresh lemon juice
1 tablespoon olive oil
1 tablespoon water
Whisk until smooth.  Combine roasted squash, 1/2 cup of pomegranate arils, and 1 cup arugula in a large bowl.  Toss gently to combine.  Drizzle squash mixture with tahini mixture.

For both recipes, the serving size: about 1/2 cup.  Serves 4
 

A simple and easy meal from Coach Alexis.

This is a great "anytime" quick meal you can make for yourself, or the whole family!  

Shrimp on the Grill with Spinach and Sweet Potato Fries

1-2 lbs of peeled shrimp
1 bag/box spinach
Evoo
Cumin
Chili powder
Tin foil

Sprinkle EVOO over the spinach.  Sprinkle cumin and chili powder over shrimp and mix (season to your taste).   Pull off a piece of tin foil and form a pocket.   Place a handful of spinach and 5-6 shrimp in the middle of the tin foil and roll to close the pocket on a sides.  Repeat with the remaining spinach and shrimp.   Place on medium heat grill for 5 minutes.

Sweet Potato (Not Really Fried) Fries

3 large sweet potatoes (not yams!)
Evoo
Salt, pepper, garlic powder

Slice your sweet potatoes length wise into steak fry size.  Sprinkle with EVOO and season to your taste.  Place on medium heat grill, turning after 5 minutes to grill each side.  

Let's Get Dressed.

One simple change you can make to drastically improve your health is to remove any and all processed sauces, dips and dressings from your diet.  Store-bought dressings in particular are often lacking in nutrients and fiber, and are high in unpronounceable preservatives, salt, sugar and unnecessary, unhealthy fats (and can taste artificial). 

Try this super easy and quick formula for making your own amazing salad dressings, dips and sauces.  Have fun, play with the ingredients.  The possibilities are endless!

FORMULA:
An Acid:  vinegars or fresh citrus juice
A Fat:  EVOO, flaxseed oil, hemp oil, avocado, tahini paste, natural nut butters
An Emulsifier: Dijon mustard, honey, maple syrup or hummus
A Flavor Enhancer: herbs, garlic, spices, ginger, chilies for flavor.  Milks add a creamy texture

Avocado Lime (makes 1-1/4 cups)
1/4 cup lime juice (about 1 lime)
1/4 tsp lime zest
1 avocado, diced
2 Tbsp EVOO
1 tsp raw honey
1/2 tsp pureed garlic
Pinch of sea salt

Vegan Caesar (makes 1 cup)
1/2 cup fresh lemon juice (about 1 lemon)
1/4 tsp lemon zest
2 Tbsp EVOO
2 Tbsp ground flaxseed
2 tsp Dijon mustard
1/4 cup organic plain unsweetened soy milk
3 Tbsp nutritional yeast
1/2 tsp pureed garlic
Pinch of sea salt

Add your ingredients to a mason jar and shake vigorously or use an immersion blender until thoroughly combined.  Adjust your ingredients for taste and enjoy on your salad or toss with your favorite vegetables.  Article and recipes from the June issue of Clean Eating (www.cleaneatingmag.com/)