National Coffee Day 2014!

Coffee often gets a bad rap and due to my love affair with the stuff I feel compelled to stand up for it.  So in light of National Coffee Day I would like to highlight some of the health benefits that research has come to show a steaming cup o' Joe can provide.  On average, health benefits were experienced with regular consumption of 2-4 cups of coffee a day.  Which makes this girl (drinker of at least that) happy!

Coffee is a real life saver...reducing the risk of premature death.

Coffee can reduce the risk of health conditions such as liver disease, heart disease and heart failure, stroke, type 2 diabetes, gallstones, gout, and many cancers (especially prostate and breast cancer).

Coffee is a powerful antioxidant...in fact it is the leading source of antioxidants in the American diet.

Coffee has antibacterial properties which can improve oral health and prevent cavities.

Coffee contributes to mental health by reducing stress, fighting depression, improving short and long term memory, cognitive function, and reducing the risk of Alzheimer's and dementia later in life.

Coffee can aid weight loss by boosting metabolism.

Coffee can improve athletic performance by providing energy and improving endurance.

"Depresso: The feeling you get when you've run out of coffee"

Today's Coffee-Friendly Resources:

Eatwell 101. (2013). 6 health benefits you didn't know about your favorite drink. Retrieved from http://www.eatwell101.com/health-benefits-coffee

Everyday Health Media. (2014). The best part of waking up: How coffee makes you healthier. Retrieved from http://www.everydayhealth.com/diet-nutrition-pictures/the-best-part-of-waking-up-how-coffee-makes-you-healthier-1135.aspx#05

McDowell, M. (2013). How drinking coffee could improve your health. Retrieved from http://www.livestrong.com/article/557242-how-drinking-coffee-could-improve-your-health/

The Crunchy Moose. (2014). The amazing health benefits of coffee. Retrieved from http://thecrunchymoose.com/drink-coffee/

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Pumpkin Muffins Three Ways

 

It was another beautiful fall morning, and what better way to spend it than sitting on the porch with a cup of coffee and a muffin fresh from the oven.  These pumpkin muffins seemed to fit the occasion.  I could sit here all day like this, but of course this view really only lasts for so long until the sun rises and the fog disappears.  It was a picture perfect moment though granted my photo does not do it justice, cell phones can really only do so much, complete with the deer grazing in the field below.  But enough about my morning, let's get on to the muffins!

First I want to brag a little bit about how good for you pumpkin is.  Pumpkin has tons of beta-carotene which is apparent from its bright orange color.  Beta-carotene is that precursor of vitamin A that is beneficial for most importantly eye and skin health, among many other things.  A one-cup serving of pumpkin contains 49 calories and serves as a source of the following nutrients: calcium, iron, magnesium, potassium, zinc, selenium, vitamin C, niacin, folate, vitamin A, and Vitamin E (University of Illinois Extension, 2014).

Makes: 12 muffins

Ingredients:

1 3/4 cup whole wheat flour
1 1/2 tsp. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1 tsp. allspice
1/2 tsp. nutmeg
1/4 cup butter, melted
1/2 cup brown sugar
1 egg
1 1/2 tsp. vanilla
3/4 cup canned pumpkin
1/2 cup milk

Directions:

Preheat oven to 350 degrees F.  Spray a muffin tin with nonstick cooking spray or line with paper liners and set aside.

Combine the melted butter and brown sugar in a large bowl until well blended.  Stir in the egg, vanilla, pumpkin, and milk.   Next, add the flour, baking powder, salt, cinnamon, allspice and nutmeg and stir just until combined; avoid over-mixing.

Spoon the batter into the prepared muffin tin.  ***If using crumb topping variation, prepare as directed below prior to baking.***  Bake for 10-12 minutes or until done.  Muffins will be firm and a toothpick inserted in the center should come out clean.

Remove to a wire rack to cool slightly.  Enjoy as is or finish with one of the following topping ideas.

Glazed Topping:

1/2 cup confectioner's sugar

1/4 tsp. cinnamon

1-2 tsp. water  

Whisk all ingredients in a small bowl until smooth.  Dip muffins upside down in the glaze.

Cinnamon Sugar Topping:

1/4 cup butter

1/2 cup sugar

1 tsp. cinnamon

Melt butter in a small bowl.  Combine sugar and cinnamon in a separate small bowl.  Dip muffins upside down first in the butter, and then in the cinnamon-sugar mixture.

Crumb Topping:

 4 tbsp. butter

 1/2 cup oats

1/4 cup brown sugar

1/4 cup raisins

1/4 cup chopped almonds

 dash each of cinnamon and nutmeg

Cut all ingredients together with a fork until crumbly.  Spoon onto muffin batter and bake as directed.

These muffins pack up nicely and look adorable in a little to-go box. 

After whipping up a batch for yourself, make someone else's day by making them a batch too!

Pumpkin Nutrition Information Reference:

University of Illinois Extension. (2014). Pumpkin nutrition. Retrieved from http://urbanext.illinois.edu/pumpkins/nutrition.cfm

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Five BIG Reasons to Love Fall.

It's officially fall and today was the perfect fall day.  It was a comfortable 68 degrees, the sun was shining, there was the slightest breeze, and the bright blue sky was speckled with little white clouds. Finding reasons to love fall is easy...there's festivals, hay rides, candy apples, caramel popcorn, pumpkin spice lattes, trick-or-treating, and let's not forget the big turkey dinner with all the fixings.  Looking at it this way, fall appears to be full of sugar and other junk!  So what's a health-conscious person to do with this season full of temptation? Well first of all..."everything in moderation" right?  As I was sipping my pumpkin iced coffee (I'm ready to give in and switch to hot beverages just yet) I thought there must be some healthier reasons to love fall too. So go ahead and indulge in your favorite autumnal treats just a little bit, and when you're done check out my list of healthier reasons to fall in love with fall all over again. 

Reason 1: The Weather
As I already described, the weather in fall is pretty much ideal.  It's not too hot any more and its not too cold yet.  Therefore, fall is a great time to get outdoors and enjoy some fresh air.  Fun activities that also provide an excellent workout include hiking, biking, raking (and jumping in) leaves, playing football, and not that I am a huge fan of running, but there's nothing like a nice long run down a back road like this one on a crisp fall morning. 

Reason 2: Harvest
This is the time of the year when all of summer's hard work pays off with bushels full of fresh produce.  Whether its from your own garden, a local farm stand, or orchard there is something so good about having fresh fruits and veggies to eat daily.  The process of picking and gathering these gems serves as a bonus workout too!  Making it even better yet is canning and freezing what's leftover to enjoy all winter long.  Some of fall's popular picks include apples, pumpkins, squash, pears, plums, sweet potatoes, green beans and late tomatoes.

Reason 3: Beauty
There's no denying that fall is a beautiful time of year with the trees turning all hues of autumnal colors as their leaves slowly cascade to the ground.  I of course cannot speak for everyone, but looking at beautiful scenery like this makes me feel relaxed and just good old happy.  Happiness and other positive feelings are good for our emotional health which decreases stress and benefits both mental and physical health.

Reason 4: Giving Thanks
Thanksgiving is one of the bigger holidays that fall has to offer, making this a great time of year to sit back and reflect on what we are thankful for.  Gratitude is a virtue that when practice can greatly impact out health and wellness.  Gratefulness has been linked with less stress, a boost in immunity, increased feelings of self-worth and social awareness.  Social media has been abuzz lately with all kinds of "thankfulness" challenges where participants have to list something they are grateful for each day for anywhere from 30-100 days.  Just maybe they're on to something.

Reason 5: Classes Resume
Along with schools being back in session, fall is generally the time that many other classes begin as well making it the perfect opportunity to try something new like a fitness class at the gym, a cooking and tasting event, or an intriguing evening course at a community college.  By taking a class you won't just benefit from broadening your education or learning new skills, but from social interaction as well.  

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Physical Activity and Your Health

Last night during seminar a Professor of mine made the comment “If you don’t take care of your body, where will you live?”  This quote stuck in my mind all night long.  As an aspiring Wellness Coach I want to help others find their passion for health and wellness. The course is called "Mapping the Mind-Body Divide" and this particular seminar was on physical activity and how it impacts our health.  It’s no big secret that working out is good for us, but it serves a purpose much more than just losing weight.  So I thought I would share some of my notes with you all.

The Centers for Disease Control and Prevention list the following health benefits of physical activity: Click here for more information from the CDC's website.

• weight control
• reduced risk of cardiovascular disease
• reduced risk/better management of diabetes
• reduced risk of cancer
• increased muscular strength and bone density
• better mental health
• increased ability to perform activities of daily living
• less chance of falls/injury
• increase in longevity

Additional benefits listed from Women's Health magazine include: Click here for the full article.

• Better sleep, specifically less incidence of sleep apnea.
• Less accumulation of fat, like triglycerides that can lead to stroke.
• Improved blood sugar regulation, less spikes post meal.
• Decreased hippocampus deterioration...i.e. it's good for your memory!
• Less chance of blood clotting from prolonged sitting.

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.