Pumpkin Spice Protein Smoothie.

Fall weather is here! Along with the cooler weather comes the delicious fall produce. When trying to choose healthier options, it's important to consider what is in season. By choosing and purchasing foods in season, you will not only save money… you will get fresh and nutrient dense food.  Foods lose flavor when they have to be shipped from another part of the world, just as they lose moisture when they are held. Fresh, locally harvested foods have their full, whole flavors intact, which they release to us when we eat them. By purchasing local produce (aka Farmers’ Market) instead of conventional (aka Grocery Store), you can get the benefits of flavor, nutrition and often chemical-free produce. Many farmers grow their produce as if it was organic but can’t afford to officially label it organic. Buying conventional foods means you are eating something produced with varying levels of chemical fertilizers to promote plant growth. This could include insecticides to reduce pests and disease, chemical herbicides to manage weeds, and possibly antibiotics, growth hormones and/or medications to animals (when looking at eggs, meat, etc) in an effort to prevent disease and spur quicker growth. Plus, who knows where it was actually grown? Or how long it’s been sitting in a delivery truck? Don’t get me wrong – consuming produce in any fashion is a great choice! Perhaps it’s time to think outside the box, though. Where is your food actually coming from? Many grocery stores have a section for locally grown produce or you can always head to your local farmers' market.You can download the app – Eat Local – for free on your phone. It gives you the local farmers’ market info, produce that’s in season and how to pick out/prepare that vegetable or fruit.What’s in season right now, you ask? Pumpkin! And any winter squash for that matter… acorn, spaghetti, and butternut. The options are endless.Here’s a lower sugar, higher protein smoothie inspired by the famous pumpkin spice latte:Pumpkin Spice Protein Smoothie1 cup almond milk½ can (~3/4 cup) pumpkin (winter squash – find in canned vegetable aisle or seasonal section)1 banana½ teaspoon vanilla extract½ cup non-fat Greek yogurt (try vanilla)Spices: nutmeg, cinnamon, ground cloves to taste (try ¼-½ tsp of each)Optional: Add whey protein & almond butter to make it a substantial post-workout meal Nutrition Facts

• 300 calories, 4g fat, 53g carbohydrates, 15g protein
  • Use as a pre-workout meal or small breakfast
  • Pre-workout snacks should be low in fat to prevent GI issues during exercise

Optional

• Instead of yogurt, add 1 scoop whey protein, 1 more banana & 1 tbsp almond butter: 500 calories, 13g fat, 74g carbohydrates, 29g protein
  • Use as a post-workout meal and/or breakfast substitute
  • The ratio of carbohydrates to protein is perfect for post-workout recovery

 Enjoy your pumpkin spice without the added sugars or artificial flavors! If you enjoyed this post, please visit me at www.thefueledathlete.com. I just re-launched my blog this week and would love for you to join me! Christina Strudwick, MS, RD, CSSD, LD, is a Sports Dietitian with a passion for helping others reach their goals. She’s a native Texan but currently working with Special Forces soldiers in North Carolina.

autumn florals.

What better way to make your house autumn-pretty than making these stunning pumpkin flower arrangements? So darn cute. Here are the simple instructions: 1. Remove top of  pumpkin.2. Clean out pulp and seeds.3. Place water-saturated block of floral foam inside the pumpkin and insert flower stems into the foam – create contrasts in texture and color as you go.4. Add cool water each day to keep and enjoy! Photos and instructions from because i'm addicted.