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October 28, 2014 | 0 Comments

JWW Low-Fat Pumpkin Bread And Pumpkin Soup | Healt...

With Halloween around the corner, it is the season for anything and everything pumpkin: pumpkin bread, pumpkin soup, pumpkin pie, and pumpkin pudding to name a few popular dishes. Pumpkin recipes abound but it’s hard to find incredibly tasty ones that are also healthy. I have been experimenting with delicious … read more

This entry was posted on Tuesday, October 28th, 2014 3:01pm
Pumpkin Patch

With Halloween around the corner, it is the season for anything and everything pumpkin: pumpkin bread, pumpkin soup, pumpkin pie, and pumpkin pudding to name a few popular dishes. Pumpkin recipes abound but it’s hard to find incredibly tasty ones that are also healthy.

I have been experimenting with delicious and of course, healthy ways to prepare my favorite pumpkin dishes, low-fat pumpkin bread and vegan pumpkin soup. Both recipes call for fresh pumpkin, which make them super fun for kids who can’t seem to get enough of pulp and seeds!

Wondering about the health benefits of pumpkin? They are rich in:

  • Vitamin A
  • Beta Carotene
  • Fiber
  • Potassium
  • Vitamin C

 

The Seeds?

  • Lower LDL cholesterol (the bad kind)
  • Are rich in tryptohphan

 

*For all JWW recipes, join my Food Program here. You get over 200 of my signature healthy vegetarian meets Mediterranean recipes plus daily meal plans. The plans you get include diets for:

  • weight maintenance
  • weight-loss
  • gluten-free
  • travel
  • work

 

Low-Fat Pumpkin Bread

Pumpkin Bread

  What You Need

  • 2 large eggs
  • ¾ cup sugar
  • 1 cup smashed fresh pumpkin
  • 1/3 cup buttermilk
  • 1 tablespoon vegetable oil
  • 1 tablespoon vanilla extract
  • 1 3/4 cup all purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg

 

How To Make 

  1. Preheat your oven to 325 degrees.
  2. Lightly grease your bread pans (I made 3 small loaves but you can make 1 large one if you prefer) and dust them with flour.
  3. Using an electric mixer, beat the eggs and sugar in a large bowl until thick and light, about 5 minutes.
  4. Mix in the smashed pumpkin and buttermilk, then the oil and vanilla.
  5. Sift flour, baking powder, baking soda and salt over wet mixture. Beat until the dry ingredients blend thoroughly with the wet ones.
  6. Add cinnamon and nutmeg. Mix thoroughly.
  7. Transfer batter to prepared pan(s). Bake bread until golden brown on top and your tester comes out clean.
  8. Take bread out of oven to cool.
  9. Serve warm (I love to dip in extra virgin olive oil to add some delicious depth)

 

 

Low-Fat Pumpkin Soup (Vegan)

What You Need 

(2-3 Servings)

  • 1 small to medium size pumpkin (about 1 ½-2 cups after baked and smashed)
  • Extra Virgin Olive Oil
  • Water ot vegetable broth
  • Salt
  • Cinnamon
  • Nutmeg
  • Curry Powder
  • Coconut Milk (low-fat)
  • Optional: Peanuts

 

How To Make

  1. Pre-Heat oven to 400 Degrees
  2. Carve out pumpkin top. Cut pumpkin in half. Scoop out the pulp and seeds.
  3. Cut pumpkin halves into sections (the number will depend on the size of your baking dish and, the smaller the sections, the faster the pumpkin will cook).
  4. Place the pumpkin slices into a Pyrex dish facing up.
  5. Lightly drizzle olive oil over each section.
  6. Bake the Pumpkin for 1.5 hours or until soft (test with a knife, tooth pick, or fork). Remove dish from oven.
  7. Let the pumpkin cool enough so that you can hold the skins to peel them off. As you peel the pumpkin out of its skin, place it into your pot.
  8. Smash the pumpkin with a whisk. Add water or vegetable broth to about ½ inch above the pumpkin. Let simmer for 5 minutes.
  9. Transfer and pour the pot contents into a blender. Puree.
  10. Add more water if the puree is very thick (more or less depending on the consistency you like but I like this soup on the thinner side).
  11. Add 4 tbsp. of coconut milk and blend again.
  12. Pour the soup back into the pot.
  13. Add salt as needed. Add two more tbsp. coconut milk and stir.
  14. Add a dash or two of cinnamon and nutmeg.
  15. Add 3 dashes of curry powder or more depending on how it tastes to you.
  16. Let the soup sit in the pot for 5 minutes.
  17. Ladle the soup into bowls.
  18. Drizzle each serving with extra virgin olive oil.
  19. Optional: Garnish with crushed peanuts.
  20. Serve.

 

 

 

 

 

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October 15, 2014 | 0 Comments

Why 10,000 Steps?

With the trendiness of fitness trackers, 10,000 has become a number imprinted in our heads. You have likely read that 10,000 steps per day is an essential goal to achieve good health. Wondering why? 10,000 steps is equivalent to approximately four or five miles depending on how fast you walk. … read more

This entry was posted on Wednesday, October 15th, 2014 2:45pm
Photo Aug 09, 4 05 02 PM

With the trendiness of fitness trackers, 10,000 has become a number imprinted in our heads. You have likely read that 10,000 steps per day is an essential goal to achieve good health. Wondering why? 10,000 steps is equivalent to approximately four or five miles depending on how fast you walk. With 10,000 steps you can reap some serious health benefits including: lower blood pressure, reduced glucose levels, weight-loss, mild cardiovascular benefits.

According to Live Science, the theory is that if you at least get off the couch and walk 10,000 steps, you will be much healthier on a relative basis. The time it takes to do 10,00o steps, on average, 40-60 minutes, will also help you achieve the CDCs recommended 150 minutes of exercise a week.

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October 15, 2014 | 0 Comments

How to Eat Healthily at Work

If you can get into the mindset of making and bringing your lunch to work (do everything in your power to eat breakfast and dinner at home or NOT at your desk), you will be on your way to achieving your health goals. The office environment is a common food … read more

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Salad With Tempeh And Roasted Carrots

If you can get into the mindset of making and bringing your lunch to work (do everything in your power to eat breakfast and dinner at home or NOT at your desk), you will be on your way to achieving your health goals. The office environment is a common food trap, which induces and even promotes poor eating habits (hello vending machines and refrigerators stocked with soda). There is however, a way to maintain an outstanding whole foods healthy diet on the job. All it takes is a few simple skills, and a little advanced planning.

Whether you seek to lose weight, be more energetic, improve your complexion, or reduce your sodium, blood pressure and cholesterol levels, control over what you consume is key to all aspects of your wellness. By learning just a few tricks of the trade (i.e. what ingredients last over time, salad dressings and condiments such as hummus belong in their own Tupperware), you will have the critical information you need for a healthy diet including knowledge about where your ingredients came from, how fresh the food is, what the nutritional balance of your meal is and how much salt, sugar and fat it contains.

By avoiding take-out joints and restaurants, you will also gain a few minutes to an hour of time so that in addition to improving your diet, you can also attend to other areas of your health. More time means more exercise (1 minute each of squats, burpies, moving high lunges, triceps dips on your desk, and planks  goes a long way), socializing (chat with your colleagues or make a phone call to a loved one) and meditating (“Om” away). Research shows that engaging any of these activities for as little as five minutes can bring lasting rewards of better focus, reduced stress and stronger overall health.

Below are a few JWW lunches that are easy, fast and perfect to take to work. Check out the JWW Food Program and get the recipes here! As a member of JWW, you get all of my recipes for work in addition to all recipes for breakfast, lunch, snack dinner and dessert.

Click here to learn about and start the complete JWW Personal Wellness Program.

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Mediterranean Tomato And Cucumber Salad With Mint, Crackers Spread With Baba Ganoush

Beets With Buttrnut Squash Soup

Beet, Walnut And Basil Salad, Roasted Butternut Squash Soup

Asparagus, Tomatoes, Lentis

French Lentils, Asparagus With Yellow Grape Tomatoes (Optional: Add A Diced Hard Boiled Egg On Top Of Asparagus

Salad With Tempeh And Roasted Carrots

Salad With Tempeh, Roasted Carrots And Grape Tomatos

Honeydew And Blueberries

Honeydew And Blueberries

 

 

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October 8, 2014 | 0 Comments

How To Get Fit And Stay In Shape On A Budget (Espe...

The health industry is exploding and will continue to grow for years to come. Anyone coming of age during this incredible wellness boom can reap the benefits of of the myriad fitness facilities, yoga studios, organic food markets, farm-to-table restaurants, advances in tracking technology and the accessibility of everything wellness online. … read more

This entry was posted on Wednesday, October 8th, 2014 1:06pm
Workout With A Jump Rope

The health industry is exploding and will continue to grow for years to come. Anyone coming of age during this incredible wellness boom can reap the benefits of of the myriad fitness facilities, yoga studios, organic food markets, farm-to-table restaurants, advances in tracking technology and the accessibility of everything wellness online. There are ways to get in shape and stay healthy for a lifetime and even on a budget.

1. Work for a company that has a strong wellness program, which includes yoga and fitness classes plus healthy snacks. If your company does not offer classes at your office, make sure to take advantage of your corporation’s employee discounts at gyms and yoga studios nearby. No discounts either? Lobby for better wellness perks. You have the power because corporate competition for top employees is fierce!

2. Shop at less expensive organic stores like Trader Joes to find quality food at discounted prices. Buy seasonal ingredients and look for sales. If where you live has a dearth of specialty stores, hit the organic aisles of big box supermarkets. Many are now outfitted with all the basic necessities.

3. Get a second part-time job at the desk at one of your favorite workout haunts (Fly Wheel or Soul Cycle anyone?) A few hours a week not only pays you, but also wins you free classes.

4. Get to know healthy portion sizes and when you shop, carefully assess how much food you truly need. Preparing too much food leads to weight gain, lack of weight loss or wasted money because most fresh healthy non-processed food perishes after a couple of days.

5. Educate yourself about what it means to be healthy by reading books, articles and labels. Watch fun and inspiring TV shows like the Biggest Loser, The Chew and Chopped or movies like Fed Up. The more information you have, the more clever and creative you can be about how to be healthy within a budget or any other lifestyle limitations.

6. Workout with your friends or colleagues. Social motivation and even a little healthy competition, makes staying in shape easier and more fun.  Plan two Saturdays a month to meet up with your buddies to exercise. Establish a challenge between yourselves. Competition is fun and motivating and we always do better when we want to win!

7. Wellness websites and apps. Purchase an online website or app that will enable you to exercise and do yoga anywhere anytime.  They are cheaper than memberships at gyms and studios and easy to use. Look for ones that offer programming across all three pillars of health: fitness, yoga and healthy food.

8. Get Social. Follow inspiring and motivating social media health mavens. You will get daily yoga/fitness tips, pictures of beautiful food and oiled-up selfies that remind you of your mission. You will also find easy recipes that make food preparation at home simple and delicious.

9. Coupons! Find and visit websites, food stores, gyms and yoga studios that offer coupons.

10. Get newsletters from your favorite gyms, yoga studios and organic food stores so that you are first to know about great promotional deals. They are also great motivators.

11. Avoid fad diets and workout trends. They are usually expensive quick fixes. You need a lifestyle program in line with your goals so that you can look and feel awesome for the long haul.

12. Become your own instructor. Get to know yourself, your body and the exercises you like most for the best results. Commit to six months of classes (preferably ones with light or inexpensive equipment only). After each class, write down the moves and routines you’ll want to do again. This will help you do your own workouts at no cost at all for your entire life. The best thing about being your own instructor is that you can exercise anywhere anytime.

13.  Shop for cheap but cute workout clothes. Looking sexy will make you want to stay sexy.

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