Inspiration

Happy New Year! It has obviously been quite some time since I have written a post. In fact, I have been contemplating giving it up all together. It isn’t that I don’t absolutely love to write – because I do – but that I was putting pressure on myself to post more and the pressure was actually what was keeping me from writing. That and doing the best I can to be an awesome mom and wife (among many other things). So I have been debating writing a post to let you know that I need a time out.

But then I began reading Gluten-Free Girl’s blog again recently and was inspired to post. (Whether you eat gluten-free or not, she is a fabulous writer with amazing recipe ideas!) Similarly, she has made some changes on her blog recently and has decided to write about her passions and tell more stories instead of feeling limited to writing certain recipes because her readers are requesting them. Though nobody is demanding posts from me, I felt I could only post when I had the time to write a long, well thought out and edited post.  With this new year I am making the choice to post the only way I can these days – when something inspires me; when I have something I just can’t wait to share or some health secret that I feel the world has to know (or at least my nice little world of readers). So forgive me if my posts may be few and far between here and there (and perhaps not always well put together) but as I continue to work toward balance in my life, I will post when I just can’t help myself. And I am hoping that means more often but I can’t make any promises.

So in the spirit of the new year and the motivation that generally follows for people to get in better physical shape, I wanted to post this video that absolutely inspires me. It was created and shot by five, beautiful, strong, intelligent colleagues of mine and I love it for so many reasons. Not only is it incredibly sexy, but it also demonstrates just how amazing Pilates is and what you can accomplish when you commit to learning. Pilates truly is an art on top of being the perfect way to get in fantastic shape, a way to prevent future injuries as well as being great for those with chronic weaknesses including bad knees, back, shoulders, etc… In the same way I am working toward balance in my life, Pilates restores balance in the body. I hope you enjoy it as much as I do each time I watch it and become re-inspired.

http://q.equinox.com/articles/2012/12/pilates-video

Wishing you all an inspired start to 2013.

Written by Lana House

Studio Owner, House Pilates

Getting Creative with Veggies

Ever since I was a teenager, I have been one of the lucky people who have truly loved veggies. Perhaps part of it was that I knew they were good for me so I wanted to like them but regardless, it has never been a chore to get my fill of vegetables.  About two weeks after I found out I was pregnant, I was not so lucky to discover that nausea was taking over my days and I began to have major food aversions I had never experienced before. My love affair with vegetables had quickly turned into a nasty relationship where I could barely even look them in the eye. No matter how the veggies were prepared (raw, sautéed, steamed, etc…) my body just really did not want anything to do with them. Being well aware of the importance of eating plenty of vegetables daily, especially while pregnant, I quickly learned that I would have to find creative ways to get them into my meals.

Most of us are aware by now how important it is to eat plenty of vegetables daily. The USDA’s new food plate suggests that we eat at least five servings a day. Fruits and veggies make up half the plate! Take a look:

More and more studies are being done to prove that eating vegetables daily helps to reduce the risk of various cancers, stroke, heart disease and other chronic illnesses such as high blood pressure and type 2 diabetes. Plus, if you notice almost any diet being marketed will limit consumption of most foods – including fruit – with the exception of veggies. Not only are veggies incredibly beneficial for our health, most are also low in calories and sugar, making them a great food to eat often.

So if you are anything like me these past eight months and don’t like eating veggies, or have family members that won’t eat enough of them, here are some of the ways I have incorporated them into my diet without feeling like I want to gag every time I eat them. If you have some of your own clever ideas, please share them here so we have more ways to get the vital nutrients that come with eating our veggies.  Thank you!

• Veggie powders: I have tried a few of the veggie powders out there and the one that I really like is Macro Greens. Macro Greens tastes really great (sweet and not like veggies at all) especially when you follow their suggested way of drinking it: mix the powder with ice, half water and half apple juice. This was my savior when I really couldn’t stomach eating vegetables the first trimester and it tasted more like apple juice than anything. There are so many other kinds out there so find the one that tastes the best to you and again. It shouldn’t replace eating veggies, but is a great way to add some more!

• Veggie pills:  A dear friend of mine, Lindsay Hall, turned me on to this great product called, Juice Plus+ last spring. Juice Plus+ is 17 different fruits and vegetables that are juiced, dehydrated, and then encapsulated so that you can boost your veggie and fruit intake simply by popping a pill. It is well researched and proven to be bio-available (absorbed by the blood stream), to reduce oxidative stress, to help protect DNA, to aid cardiovascular wellness, and to support the immune system.  By no means should it replace eating vegetables but it is a great way to supplement when you know you aren’t taking enough in daily as is. Visit the site to learn more by clicking here.

• Fresh veggie juices with a little fruit: I’d say for the past three months one of my major pregnancy cravings has been raw veggie juice with just a bit of apple and/or orange to hide the bitterness of the greens. If the thought of a veggie juice sounds terrible to you, try one with a little fruit and see if that helps. Many health food grocers have juice bars and more and more places that make fresh juices are popping up everywhere. My favorites are a combo of any or all of the following: kale, spinach, parsley, lemon or lime, cucumber, celery, apple and/or orange. Carrot and beet juice are other ones you may like to include, too!

• Veggie sandwiches: During the second trimester, I was able to take down more veggies as the nausea subsided, but eating salads regularly was still not appealing. So I came up with the perfect solution – vegetable sandwiches.  Something about sticking a bunch of veggies between two pieces of yummy bread makes it so much easier – especially when dressed with sauces such as humus, mayo or Vegenaise, mustard, olive tapenade, or whatever other sauce tickles your fancy.  Get creative and change-up what veggies you put in! I love any and all of the following in mine and usually just have one made at the Whole Foods deli: carrots, cucumbers, tomato, avocado, sprouts, red onions, roasted red peppers, eggplant, mushrooms, spinach, mixed greens and lettuce. Add some deli meat and/or cheese and you have yourself a healthy and delicious veggie-filled meal!

• Raw veggies and dressing for snacks: Usually on Sundays I go to the farmer’s market and buy a bunch of raw vegetables that I cut up to eat as snacks during the week. Since munching on them plain has been a challenge during pregnancy, I have found that dipping them in my favorite dressing has made them so much more enjoyable. My favorite at the moment is blue cheese but you can dip them in whatever will get you to eat them! My favorite ones to munch on are red, yellow and orange peppers, celery, cucumbers, jicama, radishes and carrots. Another tasty snack is slices of tomato with sea salt.

• Veggies undercover: If you are a parent you may have already mastered this but one of the things I have learned to do these past eight months is sneak more veggies into my meals. When making a spaghetti sauce that is otherwise mostly meat and tomatoes, I will cut up small pieces of broccoli and stir that in, too. Cheese is a big craving for me right now so if I can put cheese or some sort of cream sauce on cooked veggies, they go down a whole lot easier. Try it! See where you can add vegetables to your recipes whether in soups, sauces, poultry or pastas and up the nutrition without feeling like it’s a chore to get those extra veggies.

Good luck!

Written by Lana House

Studio Owner, House Pilates

New Year New You Breakfast Ideas

As clichéd as it may sound, breakfast really is the most important meal of the day. We literally “break” the “fast” of the night when we eat in the morning. Whether you eat dinner at 6 or 9 pm and breakfast at 6 or 9 am, your body goes a very long period of time without eating anything. This is why our blood glucose levels (what gives us energy) are low first thing in the morning and will only continue to stay low until we give our body some nourishment.  The longer you wait to eat, the slower your whole body will be to get moving for the day. This also includes your metabolism; the longer the body starves the more likely your next meal will store as fat because of the slow down of your metabolism, while your energy levels will remain low. (Click here to read a great article Livestrong published on the positive effects on the body of eating breakfast).

Back before I realized how important breakfast is I used to wake up and drink a few cups of coffee on an empty stomach and not have breakfast for a couple of hours. I never felt hungry before then so I wouldn’t eat. I now understand that not only was my energy a lot lower than it could be throughout the day but that my metabolism wasn’t working up to its full potential, allowing me to burn more fuel (aka fat) all day long.

Now that I have changed my breakfast habits and eat a protein rich breakfast within an hour of waking up, I have realized just how much more energy I gain because of it. If you are like I used to be and your number one complaint about breakfast is that you just don’t feel hungry or ready to eat, I can tell you that once you start making yourself eat right away, your body will start demanding it. So, in this New Year give your body better health in the morning by waking up and eating a full, protein-rich breakfast. You will be amazed how it will change your energy levels and jump-start each day; your metabolism will work with you and not against you.

To help get you started here are some of my breakfast favorites that I make each day depending on how much time I have to prepare it and what I am in the mood for.  I hope you find some of my ideas helpful and even inspire some of your own! Please share your favorites with us all so we have even more variety in the morning.

HEALTHY BREAKFAST IDEAS

Fast and easy to prepare:

Protein Shake

There are a lot of not so good for you protein mixes out there with a lot of added sugar among other things and some of the healthy ones are really chalky and hard to drink. I love Jay Robb’s Whey protein in both chocolate and vanilla. Add any of the following to it:

• Any frozen or fresh fruit you like – berries, mangos, bananas, etc…
• Almond butter or the nut butter of your choice
• Flax oil for some added omega 3’s
• Ice

Bowl of Greek yogurt with any or all of the following:

• Granola (my husband and I love Udi’s gluten-free granola not only because it’s gluten-free but also because it  is sweetened with honey instead of sugar. My local farmer’s market sells GF as well that is sweetened with agave so check to see if yours might have it, too!)
• Slivered almonds, chopped walnuts, raisins or other chopped dried fruits.
• Any fresh berries or pomegranate seeds are a favorite at our house
• Raw cacao nibs if you’re looking for additional fiber
• Sweeten with a touch of agave, coconut palm sugar or honey

Cottage Cheese with any of the following (or all by itself if that’s the way you like it!):

• Chopped strawberries or pomegranate seeds, pineapple, or whatever fruit sounds good to you
• I like it with a little strawberry jam on rice cakes or toast

 Instant hot cereal or oatmeal

• I have recently fallen in love with EcoPlanet’s Gluten-free Instant Hot Cereal as it contains no sugar and all kinds of healthy grains such as quinoa, buckwheat flour, and flax seeds. Also great is Cream of Buckwheat, Quinoa or Brown Rice and I add the following to any of them:
• A splash or two of whole milk or goat’s milk (or you can fully sub the water for milk for even creamier cereal with more protein)
• Slivered almonds and/or walnuts
• Dried fruits or fresh berries
• Sweetened with agave, coconut palm sugar or honey

 Toast or instant waffles*

• Spread on some almond, cashew, sunflower seed, peanut or any nut butter that tickles your fancy!
• I love organic Nuttzo which is a combo of most nuts and flax seeds and has a great, salty taste! Add a little jam, agave, coconut palm sugar or honey to sweeten.

*(Make a batch of healthy waffles on a weekend and pop them in a freezer. They taste so much better than buying the pre-made ones and are better for you).

Breakfast sausages or patties

Sausages or patties are an easy and fast way to add protein in the morning and only take of minutes on the stove or even faster in the microwave if time is an issue (use the stove if you can!) We love Applegate naturals frozen ones at our house.

Smoked salmon on a bagel – probably the most favorite breakfast in our house!

• Bagel of your choice (My favorite GF kind is Udis)
• Wild smoked salmon – Coho or Alaskan
• Red onions, cream cheese and capers
• Can add more veggies to get even more nutrition in the morning such as tomato slices, cucumber slices or sprouts. So yummy!

Rice Cakes or Toast with Avocado and sea salt

• To get the protein we need I add sausage on the side, melt cheese on top or add deli meat on top. Can also add more veggies.

A bit more of a time commitment:

Fried egg with or without avocado on Toast (I like to eat two eggs with two pieces of toast)

Soft-boiled eggs on buttered toast

• Put eggs in boiling water for 5-6 minutes max and remove quickly.  Cool down in cold water, peel and place on the toast. Depending on your stove top and the way you like it to taste, you may have to figure out exactly what amount of time cooks the egg to your liking as a little too long will over cook them and too short will leave them a little too runny and raw.

Scrambled eggs or omelette with anything you like

• Veggies such as peppers, onions, or spinach and cheese, ham, sausage etc…

Create a healthy breakfast burrito by using the scrambled eggs above and adding black beans and a touch of sour cream (Greek yogurt works great as a sub for sour cream, too!)

Add a side of nitrate-free bacon (turkey or pork) with any of these breakfasts for even a little extra protein.

If you really have absolutely ZERO time to prepare breakfast, buy individual Greek yogurt, cottage cheese or string cheese to take on the go with a piece of fruit. Stash healthy protein bars and nuts and seeds in your car or purse for days when you don’t have a quick breakfast to go (Check out a list of the protein bars I like the best and that are the healthiest by clicking here).

I hope your mornings this year are filled with a healthy breakfast and lots of energy!

Written by Lana House

Studio Owner, House Pilates

11 ’11 Tips for a Healthier 2012!

In honor of the new year, I thought it would be a great idea to share with you some of my House of Health tips that were posted in 2011.

I wish you and your loved ones a fun, safe, and happy New Year and all the best for 2012!

Tip #1     From my adventure abroad in Australia last January, I learned that most women in Australia love their bodies no matter their shape and size and it was a great reminder how hard we women are on ourselves to look a certain way in this country. As we enter 2012, please give yourself a break – try to remember that Hollywood’s picture of the perfect body is not only NOT perfect, but also not necessarily even healthy.  Please, please, please find ways to love the body you have and to let go of impractical ideas of what it should look like and this year I promise to do the same. (For more, please look back at An Australian Perspective)

Tip #2    Commit yourself to drinking water more regularly in 2012 if it was a challenge for you. Buy yourself a fancy water bottle that you love and take it everywhere you go just as you carry your wallet and car keys with you. Cut back on the plastic bottles to help your health and the health of the planet and make it a point to get hydrated as it is key to optimal health. See my post, Get Your Camel Back, for more info on the importance of drinking water regularly and tips on how to get more daily.

Tip #3    When it comes time for a sweet treat, challenge yourself to find a healthier alternative in 2012. It is becoming more and more clear that refined sugars could have a terrible impact on our health and there are plenty of yummy sweets that will still satisfy your sweet tooth without it. (Click here to read an excellent NY Times article about the impact of sugar on our health). For some great dessert ideas, check out my Valentine’s Day post, Sweet-Aholics Anonymous.

Tip #4    Find an exercise program that you love and can commit yourself to. As I explained in my guest post on Fitness Motivation Today, it’s really important to take the “work” out of your workout. Explore different classes that you enjoy and change up what you do weekly to keep it interesting and fun. Pilates is an amazing way to not only get physical and mental exercise but it also will help you prevent future injuries and age more gracefully. For more info on Pilates, see my post, Why I’m Addicted to Pilates.  Yoga is another excellent form of exercise worth trying and there are so many styles of classes to choose from that you are sure to find the right one for you. For more info, please click on my post, Finding the Perfect Yoga for You. Whatever you decide you love, commit yourself to exercising regularly in 2012 and your body will really thank you.

Tip #5    If you’ve never tried a juice cleanse before, this next year is the time to do it! Juice cleanses have become the biggest craze as of late and for good reason. A quick three to five-day cleanse is a fabulous way to get your body back on track with healthy eating after the indulgence of the holidays. There are so many great cleanses out there to try and more info can be found on my post, Spring Cleansing. A dear friend of mine just graduated with her masters in nutrition, and has created an amazing juice business that is the perfect way to try a program for the first time if you live in Southern California. Her company, Vibrant Earth Juices, will deliver fresh juices to you and you will feel full and satisfied throughout the cleanse. You will LOVE the results and your tummy will never look and feel better after!

Tip #6    Have you noticed this bizarre weather we’ve had around the world this year? There’s no denying that global warming continues to threaten our planet and it is our job individually to do what we can to help the planet. In 2012, commit to doing your part, simply by changing some of your daily habits that impact Mother Earth. In my post, Easy Peasy Ways to Help Mother Earth, I listed all kinds of small things you can do that will have a large impact on the planet. Let’s all do our part to save our beautiful world for generations to come.

Tip #7    Another simple way to help the planet and your health would be to cut out meat one day a week. Check out my post, Meatless Mondays, to learn more about why it’s a great idea to cut back on the meat you eat, even just for one day of the week.

Tip #8    While cutting back on the meat you eat in 2012, challenge yourself to cut back on the amount of time you spend on your technology devices. As explained in my post, Wireless Wednesdays, stress is detrimental to our health and the amount of time we spend on our computers, iPhones, iPads, internet, etc…puts our bodies and minds into overdrive. See if you can make the effort to cut back on time spent with technology and replace it with quality time spent with friends, family and on your health and wellness.

Tip #9    It’s a lot easier to focus on health when we aren’t working or busy running around getting things done, but how do you take care of yourself when you are at the office? In my post, Health, Fitness and Fun in the Office I explain some easy changes you can make to improve your health while working. Whether it be to take the stairs instead of the elevator or always have healthy snacks and water available at your desk, there are so many small ways to take better care of yourself even when you don’t have a lot of time to think about it. Don’t let your job keep you from feeling your best!

Tip #10    Recently I posted about the importance of eating plenty of good fats in your diet. This is just a reminder that good fats are necessary  whether you add more avocados, fish, oils, nuts or seeds to your daily snacks and meals. Don’t be afraid of fat because as the title says, Fat Won’t Make You Fat!

Tip # 11    When I shared my pregnancy journey with you back in September (From No Period to Pregnant: My All Natural Journey) the most important thing I wanted you to take away from it is to listen to your gut when it comes to your health. If something doesn’t seem to jive with you that your doctor or some other healthcare professional is prescribing or telling you to do, get a second opinion. Do some research on your own and find a way to feel confident in the decisions you make with your body. After all, nobody cares about your health more than you and you owe it to yourself to take charge and feel great every step of the way.

Written by Lana House

Studio Owner, House Pilates

Fat Won’t Make You FAT!

Most of us remember the days when low-fat dieting was all the rage. I certainly was a believer and remember being a teenager and thinking, “How great is this? I can eat cheese and crackers with half the fat so I don’t have to feel bad eating more of them! Awesome!” Low-fat versions of food seemed like magic – I tricked myself into believing they tasted just as good as the originals and felt better about eating them because I believed that less fat was better.

Now in my third decade of life I have a very different take on low-fat food versus full fat. As those of you who read my posts regularly know, I strive to fill my body with whole foods found naturally on the planet, while limiting the amount of packaged and processed foods I eat. Since becoming pregnant, this way of eating has been even more important because I know that what I am eating is affecting more than just myself and have been learning just how important it is to eat the real version – the one that comes with all of the fat and the calories. It is definitely true that there are fats that make people fat and plenty of them. But I promise that if you are eating healthy fats – nuts, seeds, avocados, fish, cheese, milk, etc… those aren’t the things that will make you and your family fat. It’s the other stuff that you just can’t live without – the sugars, fried foods, fast foods, sodas, etc…

If you think about the way food used to be made in our grandparents’ and great grandparents’ time, it was done very simply. Milk came straight from the cows into glass bottles and onto your doorstep (if you were so lucky to get it delivered to you).  Nowadays, it’s hard to say exactly what happens between what the cows are fed, how the milk is extracted and pasteurized, and how it travels from the factory to you. You can have your milk any way you like it – 1 %, 2% nonfat, low-fat, reduced fat, chocolate, strawberry, etc… the possibilities are endless! But in order to get milk the way you like it, it must undergo several extra steps of processing, further losing its nutrients. I know that I would prefer my baby and I to have the most nutrient rich dairy possible and therefore swore off all low-fat dairy months ago.

Notice on the label below for reduced fat milk that it says, “Not suitable for children under 2 years of age”:

I figure, if it isn’t suitable for a young, growing person, it isn’t any more suitable for me.  I promise your children will not get fat from the full fat version of their favorite foods. In fact, if you are someone who fills your daily meals with healthy fats, you may notice how much more full and satisfied you feel at the end of each meal! I know for myself, it definitely has helped cut the sugar cravings for sure.

If you are eating things out of the package (cereals, crackers, etc…) though always better to eat whole, fresh foods instead, don’t buy the low-fat ones. Chances are sugar, salt, or soy have probably been added to it to make up for the loss of the fat.  If the experts had it right two decades ago when they told us to cut the fats and replace them with carbohydrates, why the epidemic of obesity and type 2 diabetes that has taken over our country today?

The National Institute of Health published a great article this month on the importance of good fats versus bad fats and is worth reading while Livestrong also wrote a similar article going into more details on the importance of fat for brain development.

I know the holidays are here and there will be plenty of unhealthy fats for all of us to enjoy so try to make sure you do incorporate the healthy fats, too, and get rid of the old mindset that fat makes you fat. Because the healthy ones DON’T!

Happy Holidays!

Written by, Lana House

Studio Owner, House Pilates

Merci Beaucoup Part Deux

It’s been a year since I posted my Merci Beaucoup Thanksgiving blog and everything I wrote on that list still stands true today, so this year I will just add a couple of things and keep it short and sweet.

Having experienced hosting and cooking most of the turkey meal this past year I truly understood the massive undertaking it is – and my party was only for ten of us! The hours and hours that went into the menu planning, shopping, table planning and decorating, turkey brining, cooking and cleaning were more than I ever expected. It was an amazing experience that I will never forget (and most likely be doing again very soon) but I am grateful this year that I am not hosting and can simply enjoy the day with family. And more importantly, I am so grateful to the thousands of people around the country who are working so hard today, yesterday and all of this past week to put together this amazing tradition for the rest of us to enjoy. Thank you!

I also wanted to add to the list how grateful I am for this little miracle growing inside of me that will forever change the lives of Karl and I and many more that surround us. Giving life is such an incredible thing and I am trying not for a second to take it for granted that I get to enjoy the miraculous experience of it!

Lastly, I really want to thank you so much for taking the time to read my blog. It was an idea I had thought about for quite some time and when I finally pulled the trigger last November, I never realized how rewarding it would be to share my stories and health ideas with you. It is always a wonderful surprise how many people are reading what I have to say and the stories and ideas you share in return constantly inspire me.

Thank you for your support, your feedback and personal stories, and for giving me a reason to write. I have always liked writing but didn’t really remember how much I enjoyed it until I started this blog; especially because I am getting to write about things that I am very passionate about.

I wish you and yours a very healthy and happy Thanksgiving and that your life is filled with gratitude not just today but everyday.

Love,

Lana

Written by, Lana House

Studio Owner, House Pilates

 

 

 

Healthy & Easy Peasy Pumpkin Pie

The time has come that pumpkin pies are being prepared all over America. It has never been a favorite of mine but lately I have been reading so much about the health properties of pumpkin that I couldn’t help but start to crave it. (I am sure the pregnancy also has something to do with this new craving of mine). Pumpkin is filled with nutrition and here is a brief list to name some of the best reasons to embrace this holiday tradition:

• High level of anti-oxidant carotenoids which have great anti-cancer properties

• Contain lutein and zeaxanthin which promote eye health and keep macular degeneration (a chronic condition that causes central vision loss) at bay

• Good source of vitamin C, K, and E

• Lots of minerals including magnesium, potassium and iron

• High level of fiber

• Great for your hair and skin as well!

Since the most popular way to eat pumpkin is in pie, I thought it would be great to share a recipe for the pumpkin pie I just made this weekend, that can be enjoyed with more of the health benefits, without anything unnatural, yet still very easy to prepare. That way you can make your pie and eat it, too, without the guilt. Happy Thanksgiving!

Low Glycemic, Naturally Sweetened Pumpkin Pie*

2 cups pumpkin puree**
(or 15 oz. of canned organic pumpkin) – I chose to use canned pumpkin for convenience but make sure you don’t buy pie filling! It is filled with sugar among other things. You want 100% pumpkin only!

1 9-inch pastry crust (deep dish) – Can use gluten-free, homemade or store-bought.  Just note that if you don’t buy deep dish, you will have a little filling left. I chose a store-bought Spelt crust, which is easier to digest than wheat but not 100% gluten-free and it worked great!

¾ tsp pumpkin pie spice

1 tsp ground cinnamon

1 tsp salt

1 tbsp melted butter

3 eggs

¾ cup raw agave nectar (Or try Organic Coconut Palm Sugar which is also low-glycemic and all natural)

1/3 cup whole milk (Definitely use whole milk or the consistency may be off!)

2/3 cup heavy whipping cream

Real Whipped Cream Topping

Put bowl and beaters in freezer to chill before making the whip cream!

1 pint heavy whipping cream

¼ cup agave nectar (Or Organic Coconut Palm Sugar)

1 tsp real vanilla  (Get real Vanilla, without the added sugar and alcohol)

Directions:

1. In a large bowl, blend together two cups pumpkin, spice and salt. Beat in melted butter, eggs, agave nectar, milk and cream. Pour filling into pie shell.

2. Bake at 400 degrees for 50 to 55 minutes, or until a knife inserted into the center comes out clean. Refrigerate until serving.

3. To make whipping cream, pour one pint of whipping cream into chilled mixing bowl and add agave nectar and vanilla. Beat with chilled beaters until stiff peaks form. Refrigerate until serving.

** Pumpkin puree: preheat your oven to 450 F. Then, cut the top of the pumpkin off and remove the seeds and membranes. Cut pumpkin in half and place it face down in a baking dish. Add about a half an inch of water to the pan to keep pumpkin moist. Bake about 45 minutes until fork tender. Scrape the soft pulp from the skin into a food processor or blender. Pulse until pureed.

Please tell me how you like it and if you made any substitutions, what they were! And if you aren’t a pumpkin person, try subbing sweet potato puree and still get so many great health benefits.

Thank you and enjoy!

Written by, Lana House

House Pilates, Studio Owner

*This recipe came from a fellow health blog, Vibrant Glow