The holidays have officially arrived.

You're in luck.

Baked these  Chocolate Chip Pumpkin cupcakes
for Thanksgiving w/ butter cream frosting
 (using grass-fed butter). 

It's not too hard to keep the pounds away and still enjoy your holiday festivities.

First of all, don't be so hard on yourself that when you eat that last pumpkin cupcake you regret it for three days. Just try to enjoy it. You don't do this ALL year long.

• Use coconut or almond flour. Both are kind of tricky to deal with, but you'll get the hang of it pretty fast. 

• And, another option is to make your own cupcakes out of different ingredients. Whole Foods and or a local health store in your neighborhood sells gluten free flour. Try Bob's Red Mill Gluten Free All Purpose Baking Flour. 
• The thing about this gluten free baking flour is, if you have a hard time baking with coconut flour or almond flour (both take some getting used to, they're both have a thicker texture when you eat it) is that you don't have a hint of coconut taste and it's the same texture and consistency of flour with gluten in it. At least it tastes and feels like it. 

•  Substitute ingredients. If you don't want to cook with sunflower oil, you can simply look up a conversion chart online, and find out how much butter (or quality olive oil, if you must) equals our to the requested amount of sunflower oil (or whatever kind of oil the original recipe requires).

There are little things here and there you can do to keep your holiday flavors in the oven (or microwave) and enjoy the festivities. Dig around and see what you can find, who says you have to sya goodbye to holiday flavorfulness? 

Fuel up before your next workout

It could be easy to think that not eating before a workout might help you loose weight more, or not eating at all is the common thought that is one of the main components of losing weight.

Think about it though. If you don't fuel your body, what will it burn? Yes, there may be some sugars and fats to burn, but fats take longer to burn. Fat goes away with consistent exercise and a healthy eating style. Healthy can be defined in so many different ways. But, my point is. Fueling your body before a workout will help you go longer, harder and faster. You'll be quicker and more agile.

My mom has told me throughout my life to eat something before I work out. On many occasions I have not eaten before a workout, and let me tell you, I feel weaker and don't workout as effectively.

Exercising on an empty stomach increasing the hormone, cortisol, which is a natural stress response your body gives off. Anyway, this can lead to some muscle tissue breakdown...Don't want that happening because of a workout right? Build that muscle! Tone up!

Get a good snack or small meal before your workout. Throw some protein in that meal or snack. Let your food digest to make sure that fuel is available to your muscles. It's ok to have some sugars and carbs after your workout, but just don't go reaching for that doughnut or candy bar.

Fall flavors are upon us!

Fall flavors are finally here, the pumpkin spice latte's, pumpkins, Halloween treats and the holiday season vibe is starting to settle in...In some place in the world leaves will be changing soon and the weather is already starting to get chilly. It's that time of the year to get cozy, grab a blanket or sweatshirt and cuddle up on the couch to relax and drink your Starbucks Chocolate Chai Tea Latte. Here are some things I want to indulge in this fall, what are you looking forward too?

P.S. This isn't too HEALTH related...I'm just excited for the arrival of all this seasonal fun :)

(CC): Holly Leighanne.

1. Cookies galore! The holiday season is always filled with cookies, sugar cookies, chocolate chip, oatmeal and even pumpkin spice! Can you believe it? But if you wanna keep the bulge down and still indulge, look for some heathy recipes using coconut flour! Baking with this instead of regular flour, can be more satisfying. Cookies with coconut flour are usually are a bit thicker, and you may don't need that extra bite...Although, sometimes there is a tinge of coconut flavor, but it's not over powering, especially if you have some pumpkin spice going on. 
2. Pumpkin Spice Latte's and Hot Chocolate: Don't we all love the Starbucks Pumpkin Spice Latte? Or the PSL? It seems as if it's the long awaited flavor of the year. Then when fall is over, we get ready to say goodbye, until next time to our PSL. But hey, that doesn't mean you have to wait a year to have it, make one at home! But for now, just have fun with the atmosphere and dive in to your next PSL. Whole Foods also has one that's available with Almond Milk, it makes it a creamier and dreamy...Satisfy that craving!



(CC): YVRBCbro

3. Pumpkin Scone & Pumpkin Pie treats: So far all of my happiness from fall has come from something pumpkin flavored...is that weird? It's just nice to escape from the crazy energy at the malls and on the roads. People are starting to buy Christmas gifts! And, shop for Thanksgiving. But, I love to take a few minutes out of my day to enjoy a nice warm scone, my favorite, the Pumpkin Scone from Starbucks. Ask them to heat it up, it makes it much more exciting to eat.
4. Having fun: I must say, there is nothing better than getting to spend quality time with those you love most. Family and friends, your pets. Cherish this time you have and be thankful for everything you are blessed with. These Pumpkin Spice Cookies, Latte's and hot chocolates, would not be the same with out the family feel of the holidays. Despite how crazy it might be, take a moment to thank you family and friends. 

Quick Fact!

Eating fruits fresh, means eating them RIGHT after you pick them.

Even though buying and eating fruits in the store is super great for you, keep in mind that some of the health benefits have "gone" away because the fruits have a ways to travel (depending on where you are) before they are placed in the bin at your local grocers. Which means, the fruits have been sitting in a hot truck traveling across the country for a few days, or on a boat.

If you can, buy locally, and that way you know how far your fruits have travelled. Better yet, if you can, grow your own!

Have fun eating those fruits!