I still feel pretty good teaching my strength training, boot camp and spin classes, although I’m definitely backing off my intensity quite a bit. I’m trying to be more aware of asking clients to rack their own weights instead of just automatically doing it for them, too. I know I should find a less intense and more relaxing form of exercise that I might enjoy. Of course, yoga would be the obvious choice but I’ve resisted it for a while because the classes I’ve been to in Los Angeles seem too competitive and clique-y and I get bored doing workouts by myself at home.

Ironically, this week I had the pleasure of chatting with Bryan Kest – the famous yogi in Santa Monica that swears like a sailor but is totally charming about it. (Pictured to the right.) I found out we’re both from the Midwest and grew up eating the Standard American Diet of McDonald’s and other crap food – and felt perfectly healthy doing it for years. And we both came to the realization after trying vegetarianism that it wasn’t for us. And we’ve both adopted a similar philosophy about eating organic, locally sourced food that includes meat, a little dairy, fruits and veggies – along with deviation from time to time.

Kest says he’s a big fan of The Paleo Diet by Dr. Loren Cordain and that it’s philosophy knocked him on his ass when he first read it. For example, for years we’ve all heard we should eat brown rice instead of white, right? Well, he says paleo philosophy argues that white rice is actually easier to digest and the hull of brown rice causes an inflammatory response even though the fiber is supposed to be good for us. And he felt gassy and bloated while eating grasses (like wheat and corn) for years until switching to the paleo diet. I never really noticed belly bloat from eating wheat until just a few years ago but now I’m totally aware of my body’s negative response. (Perhaps it’s just something that catches up with you after a while?)

Kest says he doesn’t crave sugar any more, however, and I wish I could say the same. Although, let’s face it – he’s not pregnant, so I think I win that argument. He did, however, convince me to give his power yoga classes a try and said many of his members went to class until the full term of their pregnancy. I hope I like the vibe there, but if my conversation with Kest is any indication, then I’m sure I’ll feel right at home. I’ll keep you posted on my yoga experience.

The post Pregnant Athlete Journal, Week 16: My Chat with Bryan Kest appeared first on Breaking Muscle.

I love New Year’s. It’s the perfect time to reflect on all the wonderful blessings I’ve had over the past twelve months. It’s also a great time to regroup and think about what I’d like to learn, see or do in the next year.

I know some people scoff at resolutions, but I think it’s a powerful idea to declare what you want even if you’re not perfect at the execution. No one is perfect. Hell, even GREAT people don’t succeed 50% of the time. Think of some of the best baseball players of all time. What is their average? Like they hit the ball 3 or 4 times out of ten to make it into the hall of fame? So, I think it’s important to let go of the idea of “I’ve got to be perfect or I’m a failure” – especially when it comes to health and fitness.

This is the first year I haven’t had a strength, endurance, or body fat percentage goal in mind. This year, I’m all about having a healthy baby and making sure my labor is as easy as possible. (And I’d like to minimize stretch marks, is that too vain?)

However, most people I know would like to whittle down their body fat so I’ve put together a basic list of what needs to be in the house on New Year’s Eve so people can hit the ground running (literally) on New Year’s Day.

1. Exercise Shoes. I love the look and smell of new workout shoes. For me, Saucony or Brooks fit my foot well and I can find them on sale at places like Big 5. No need to spend $100 on shoes. I find plenty around the $39.99 mark or lower. If you’re not running a marathon in the next three or four months, then just grab a good fitting lace-up shoe with arch support if you need it. (And please don’t do those unstable walking “rocker” shoes that are supposed to help tone your butt muscles or whatever they claim. I’ve seen lots of injuries from those and no proof they are the least bit effective.) Just make sure you have decent workout shoes.
2. Water Bottle. Please move away from plastics as much as possible (unless you want man-boobs or other hormone-related problems) and instead grab either a stainless steel bottle or a glass bottle surrounded in bamboo. A good workout bottle really helps you with your water intake and you know you should be drinking more water. My favorite is Under Armour’s 24-oz Vacuum-Insulated Stainless Steel Sports Bottle. I can clean it easily, the beverage stays super cold for twelve hours and the mouth is small enough to drink water without it sloshing over my face. It’s pricey at $29.99, but it’s my favorite.
3. Vegetables. Yes, I know it’s generic, but fresh or frozen veggies are key to flattening out the belly. They say that abs are made in the kitchen and it’s completely true. Pick one of these veggies to eat at every meal: spinach, broccoli, carrots, celery, Brussels sprouts, bell pepper, cauliflower, cucumber. Anything you can put on a sandwich you can put on a salad instead. Spinach and broccoli can be put in eggs in the morning. You can eat celery and carrots with hummus for a snack. Bell peppers are delicious and have more vitamin C than an orange. Eat them raw or sauté them with a lean protein for dinner.
4. Lean Proteins. This is when a Costco membership is effective. I can get a huge bag of frozen organic chicken breasts for $18. They also have 5-pound bags of powdered protein available, grab-and-go protein shakes, lean buffalo meat, fresh seafood, frozen white fish, canned white tuna, and mounds of legumes for vegetarians. Make sure you’ve got some in the house before January 1st. Eating protein first when you’re hungry will help you lose body fat and keep you from craving the crap.
5. Green Powder. I’ve talked about the wonders of green powders before (which typically includes wheat grass, seaweed, algae and probiotics) and I swear it’s making my pregnancy much easier, too. ALL my clients take a green powder and see a difference in their weight loss efforts, energy levels, and boosts in their immune systems. I think it’s a cheap and easy way to avoid the flu everyone else is going to get. Just drink it down in the morning with your breakfast and you’ll avoid nutrient-based cravings later in the day and you’ll feel energized without coffee.
6. Workout Clothes. Do you need new exercise clothes? Of course not. But it’s fun to reward yourself with a new outfit and take advantage of some of the latest advances in gear like compression clothing. (Butt-lifting capri pants, anyone?) My favorites right now are Champion’s Women’s Shape Knee Tight. I got them off Amazon for $42 and they are amazing!
7. Exercise Classes, Gym Memberships, Workout Buddies, or a Personal Trainer. Just pick something and make a plan. It might just be to meet your friend for a power walk before work, or make a weight loss bet with a coworker and meet at lunch time for a quick workout after supporting each other with a healthy lunch choice. Maybe you want to take the plunge and get a personal trainer? The American Council on Exercise website can help you find a certified coach near you. Groupon and LivingSocial have discounted fitness classes all the time so you can try something new without a big financial commitment.

Even if you haven’t picked up a weight or taken a power walk in the last year, this list can help you start off the New Year with a bang. A little prep work and a little planning are key to making those weight-loss goals a reality.

Happy New Year!

Photo 1 courtesy of Shutterstock.

The post 7 Fitness Items You Need to Start the New Year Right appeared first on Breaking Muscle.

During spinning or walking, I seem to get winded much faster than before. As my heart rate monitor is no longer accurate, I’m trying to go by my “perceived rate of exertion” or RPE. On a 10-point scale, the American Council on Exercise (ACE) says I should stay between 5-8 RPE but the American College of Sports Medicine (ACSM) says I should stay between 3-7 RPE. Since it’s all self-determined anyway, I guess the specific number doesn’t matter, but I’m trying to stay well below “Puke Factor 5” (of my own scaling system). Since I’m always telling people to push harder in class, it honestly feels a little hypocritical to back off my exertion.

I had to find out why it’s important to take it easy and apparently it’s because of something called “underfill.” The heart rate changes throughout pregnancy but increases early on, since there’s less blood pumping through my heart once it starts pumping through the baby’s as well. Less blood volume means my heart has to pump faster to deliver the same amount of blood as I had prior to pregnancy. Gradually, my body will make more blood and I’ll adjust. But I’ve got to say that right now this underfill is kicking my ass.

Now for the big news! We finally got our results back from the CVS procedure and everything is normal. Plus we found out that we’re having a girl! (Woo hoo!)

It’s like an early Christmas present to know our baby girl is healthy so far and we can start narrowing down baby names. My husband knew all along that we were having a girl, but I just didn’t have a feeling either way. My mom broke down and cried “I’m so happy!” because my sister is having another baby girl three months before me, too.

I have to say – girls rule.

Photo courtesy of Shutterstock.

The post Pregnant Athlete Journal, Week 14: Beware the Underfill appeared first on Breaking Muscle.

As it’s the holidays, I dispense with my usual “don’t worry about that cookie, just get back on the treadmill and let it go.” Now I have to start threatening my clients with, “If you don’t get in your extra cardio and you eat sugar at another holiday party this week, I promise I will work you so hard you’ll puke.” It’s crunch time and my clients need a little pressure to keep them on track or binge eating could last the entire month. Clients with prior sugar addictions (which is almost all of them), need extra focus and incentive during this “eat, drink and be merry” time of year.

I notice there are fewer people in the gym overall and I know that Christmas parties and shopping take time. So what’s the answer when you’ve got less time for a workout? Make it intense and make it count.

You’d be amazed at how hard four 1-minute sets can be of whole-body, high-intensity exercises. You don’t necessarily need equipment. Hell, you don’t even need to change into your gym clothes. If your only time to workout lately is during your lunch hour, just kick off your work shoes and try this:

1 minute each:

• Jumping Jacks
• Pushups
• Plank (straight arm or on elbows)
• Deep Squats

Repeat as many times as you can – or for as much time as you have. Even a pregnant lady like myself can do this routine.

If you’re feeling a little more hardcore and you’ve got some equipment around, try this:

1 minute each:

• Burpees with Dumbbells (10lbs each should do)
• Straight-arm Plank with Alternating Single Arm Row
• Mountain Climbers
• Squat with a Dumbbell Shoulder Press

Again, repeat as many times as you can – or for as much time as you have.

To get the most bang for your buck: Do these routines around ninety minutes after you eat so any sugar in your blood stream will get forced into your muscles to be used as fuel instead of being stored as fat. (For more info about this strategy, see my previous feature: What is the Minimum Effective Dose?)

Happy Holidays!

Photos courtesy of Shutterstock.

The post I May Be Getting Bigger, But You’re Not – 2 Quick Holiday Workouts appeared first on Breaking Muscle.

We bombarded our tech with questions:

“How big is it?”

“About 2.5 inches.”

“Can it hear us yet?”
“No, brain development isn’t ready for that yet.”

“Can you see if it’s a boy or a girl?”

“Actually, at this stage, the genitals are forming and it has both, but it’s too small to tell.”

After showing us a few more angles and pointing out body parts, she said, “Let’s see if we can get a 3D image…” Check this out!

Seriously, amazing. She printed out a bunch of pictures for us and then we waited for the big kahuna doctor to come in to perform the CVS. When he finally showed up, he reminded me of a very confident and relaxed Mr. Huxtable. I liked this guy. He had the ultrasound tech resume her post so they knew where to put in a super tiny catheter, which Dr. Huxtable said will be too tiny to feel. I relaxed immediately.

(I had been so stressed about this procedure. My sister said “it was tolerable” when she had it done a few months before but I figured that my sister was just trying to reassure me and it would definitely hurt.)

The speculum wasn’t terribly comfortable, but I am used to that delightful feeling from my annual exams. Dr. Huxtable informed me that he would swab the area with iodine before inserting the catheter, which would be a little scratchy but no big deal. We focused on the image on the screen and he told me that my uterus is tilted forward and showed me the area where he would take the sample. I felt a little shifting of the speculum, a little cramp, and then he was over by the counter checking the sample to see if it’s okay.

“Everything cool?”

“Yep, you’re all done.”

Whew. He took out the little wall-stretcher and pointed out that the iodine is kind of reddish brown and not to freak out if I see something of that color later. “Only call us if you notice lots of clear fluid or tons of blood. A little spotting is okay.”

Then he told my husband that I can’t do any housework for at least a month and winked at me. “Make sure you rest for the next five days. No lifting, yoga, jumping, or whatever else you guys do during sex.”

He said we’ll find out the results in the next ten to fourteen days, but I was already feeling pretty good about this whole thing. (I mean, no housework for a month!)

Prior to my exam day, I substitute taught some additional classes this week on top of my own since I knew I had some downtime coming. Thought I’d get in some extra squats (no hard labor for me in six months, thank you very much), and burn off some extra calories before my lounging began.

But speaking of technology, I think my heart rate monitor, which I use to make sure I’m not over-working myself during cardio, was picking up both my heart beat and the baby’s! I was kind of fascinated by it registering 227 beats per minute during my warm up. It’s possible there was some other explanation (bad battery?), but that had never happened before. Guess I’ll have to go back to checking my wrist and counting the beats next week.

The post Pregnant Athlete Journal, Week 12: 3-D Baby and a CVS Test appeared first on Breaking Muscle.

Whatever crazy allergy/cold thing I had seems to be subsiding and I’m sleeping way better finally. Serenity and peace will be coming to an end soon with midnight feedings and teething, so I’m stocking up now on nap time. I’m sure that’s why I’ve been happily bouncing around my classes. Honestly, I don’t even feel pregnant right now except for the fact that I’ve had two ultrasounds and I know a baby’s in there.

I’m so thankful not to have any morning sickness. I wonder why that is? Apparently, it’s a total mystery as to why some women feel nauseous and why some don’t. My sister maintains that low blood sugar is to blame for icky tummy feelings and carries crackers with her at all times. I have my own theories, of course. If I were to guess at my luck, I’d say that it’s because I have done so many cleanses over the years and drank enough mega green powder to sink a ship that my body is sufficiently detoxed at this point and I don’t need to throw up. I don’t know who is right, but I still enjoy a little gloating when my sister and I compare notes. No one in my family has done a cleanse and I’ve had no luck trying to get them to take green powder consistently either.

What is this green powder, you ask? Green powders usually consist of things like powdered wheat grass, spirulina, seaweed, broccoli, probiotics and other veggies. It’s like getting your vitamins in food form and helps alkalize the body, which some doctors agree can fight off many diseases. And because they’re relatively cheap and have no adverse side effects, I say, “Why not? It’s better than a heart attack” whenever I choke mine down. Some brands are more palatable than others so you might want to try a few different ones. My favorites are Dr. Foster’s Essential Nutrients (good with a little orange juice diluted with water) and Macro Greens (berry flavored). Even Trader Joe’s has one.

Whatever green powder you pick, I challenge you to take it every day for a week and then see how you feel. If you’ve never tried one, I’m guessing you’ll feel like bouncing around, too. (And that’s not because it has any stimulants like crack or caffeine, either.)

The post Pregnant Athlete Journal, Week 11: My Secret to No Morning Sickness appeared first on Breaking Muscle.

For the last few days I’ve felt really tired and wasn’t sure I’d have the energy to workout alongside my class. I’m getting in a nap here and there, but the energy is definitely lacking. I don’t know if I got a cold or if allergies are acting up but I can’t really take anything for these watery eyes and I’m blowing my nose constantly. It’s so attractive. I never knew how much a baby could take the fun out of OTC drugs before. My appreciation for NyQuil just skyrocketed. I looked up a list of what meds I could take and apparently Tylenol and Benadryl are okay but I’m supposed to “check with my doctor” before taking anything, especially in the first trimester.

It’s amazing how fast a baby can grow, really. My first ultrasound (above) was from 6 ½ weeks and my second (below) from just 9 ½ weeks. Look at that thing! I got to hear the heartbeat for the first time and my doctor said I had a “happy baby,” which is exactly what I wanted to hear. I think her opinion stems from the heart beating fast and strong as opposed to my baby’s emotional state, but still I take it as good news.

We went ahead and decided to do the chorionic villus sampling (CVS) testing so first we have a genetic counseling appointment set up next week and then the actual procedure the week after. My doctor recommended another specialist at Cedars-Sinai who has personally performed over 27,000 CVS procedures. We’ve got our appointments all set up with him so I’m feeling a little more confident about this outcome. Even though their website said to plan on bed rest for a week, the nurse on the phone just told me that I only need to stay on my back for 3–5 days. That’s a little better, at least. Hopefully, all goes well and we get back good results and I don’t have any complications because of the procedure.

Would it be okay if I asked you to think good thoughts for us?

The post Pregnant Athlete Journal, Week 10: Happy Baby Heartbeat appeared first on Breaking Muscle.

My big concern now is if I should do chorionic villus sampling (CVS) to check for any abnormalities since I’m over 35 and more likely to have chromosomal issues with my eggs. It can be performed between the tenth and twelfth weeks of pregnancy so we can get definitive information much sooner than waiting for the amniocentesis, which is typically performed in the second trimester. It also gives the sex of the baby with one hundred percent accuracy. Sounds great, right? Well, the only problem is that it’s an invasive procedure. I get to choose from a hollow needle through the abdomen or a catheter through the cervix. Awesome. Oh, and it can cost up to $1,800. Yippie.

Because they actually have to take a tiny piece of the placenta, there could be bleeding, cramping, and depending upon the doctor’s level of expertise, a small chance of miscarriage. Perhaps I’m being paranoid but I feel like if I had a miscarriage at this point, it would be my last shot at having a baby. So, this is a big deal.

And assuming all goes well during the procedure, I’m supposed to put my feet up for a week to make sure the placenta heals up nicely. A week? I can’t remember the last time I went an entire week without exercising. Even when I hurt my back, I was walking around daily (albeit very slowly).

Later today, I have another ultrasound to check that everything is going well and I’ll be able to get more information from my doctor about CVS as well as referrals for doctors who have performed numerous CVS procedures since risk goes down considerably based on the doctor’s experience.

I have to admit, being a proactive woman used to planning, controlling and enjoying increases in my strength and endurance, I’m feeling a bit disempowered. I’d like to get to a place where I’m not being bombarded by worst-case scenarios all the time. Perhaps CVS will give me some peace of mind.

Photo courtesy of Shutterstock.

The post Pregnant Athlete Journal, Week 9: To CVS or Not to CVS appeared first on Breaking Muscle.

I’m being bombarded by suggestions as to what prenatal vitamin to take (totally helpful), where to go for birthing classes (LOVE this!) and what genetic tests I should be taking since I’m SOOOO old at 41 that my eggs could have mutated quite a bit at this point (kind of scary).

I waited until my first doctor’s appointment to tell everyone I’m pregnant. My friends were still adjusting to the fact that their crazy single girlfriend had gotten married last year and now I throw this shocking news into the mix. I also decided to tell everyone about my pregnancy right away because of several reasons:

?

1. I am excited and I can never keep anything that good to myself.
2. Clearly, now my body will NOT be ready for a fitness competition in December and my friends and family were always asking about the progress I was making toward that goal.
3. I recognize that women often miscarry in their first trimester but I decide that I’m not going to let that dampen my enthusiasm and share my life-hanging event despite that fact.

My impression was that most of the pregnancy concerns really don’t start until after my belly pops out a little. All I can do now is eat right (especially folic acid), keep exercising and rest. Boy, was I wrong.

I’m finishing up a 45-minute indoor cycling class where I’ve managed to drench myself in sweat, as usual. I’m always careful to continually hydrate myself and stretch afterwards so I don’t think anything of it when I go to stretch my hamstrings. You know that twinge you get when you pull a back muscle that kind of convulses your entire body for a moment? Yeah, I got that.

As I slowly lower my leg back down to the floor, I realize that my spine is now crooked and I have to shuffle my way through the gym and out to my car. I keep going over what I could have done differently and I really didn’t feel like I pushed a stretch farther than I normally do. And then I wonder, “Is this a pregnancy thing?”

I vaguely recall a hormone called “relaxin” that helps get the body ready for labor by relaxing the ligaments around the placenta and pubic bone, but I thought that didn’t kick in until WAYYYYYY later. Turns out, that very hormone peaks at fourteen weeks into pregnancy so I definitely have that possibility provoking this injury.

Have I tweaked my back before? Sure. And I know from prior experience that a couple of stretches, heat, muscle relaxers and anti-inflammatory meds help me get back upright again in a few days. However I can’t take meds right now. All I can do is use ice and heat on my back since I can’t take something that will harm the baby and it’s still too painful to try to stretch my back at this point.

Five days later using constant heat on my back, a neoprene wrap around my waist, and a VERY slow daily walking routine, I’m finally standing up straight again. Guess I’ll be more careful not to overstretch now.

Why is it that I need to learn my lessons the hard way?

Photos courtesy of Shutterstock.

The post Pregnant Athlete Journal, Week 8: How Relaxin Kicked My Butt appeared first on Breaking Muscle.

Then I think, “Hmmm… I’m a little late but fluctuation in my menstrual cycle has happened before when I’ve changed my diet. Oh, that’s gotta be what it is. Yes, come to think of it, my boobs are a little sore.” I assume that my PMS is causing said bloating and breast tenderness and that I’ll be getting Aunt Flo any day now. My sister, who is visiting from Chicago for one last vacation before her next baby is due, suggests that I take a pregnancy test and I laugh it off.

After a few more days of getting the “yes, you are!” look from my sister, I finally take a pregnancy test.

It’s positive. OMG.

The first thing I think is, “No wonder my body has been resistant to this diet!” and I’m happy that my unprecedented phenomenon has been explained. The second thing I think is, “Wow.”

My husband, David, and I thought that life could be great if we had kids or if we didn’t have kids. Honestly, I could see a great future either way since both my siblings have kids and I love being an aunt. I’m 41 and never been pregnant so we both just thought, “Hey, if it happens great. If not, that’s okay, too.” We didn’t want to have ovulation charts on the wall or take any fertility drugs. But we had been married for a year and nothing was happening so I just kind of figured, “Okay, guess that’s not going to happen.”

So looking at those little blue lines on a stick, I was happily in shock. Isn’t life funny?

Then I think back and realize that I did a 10K Gladiator Race while pregnant and I’m really proud of myself. Then I get freaked out that I’ve done SOMETHING over the last few weeks that I’m sure has caused this baby to have three heads. Uh oh, I had seafood. Isn’t that bad? I had a few sips of red wine on the boat the other day. What does alcohol do to a fetus? Is there anything bad in that protein powder? What about those ice baths? SH*T!!!! Sorry, baby! I’m already the worst mother in the world.

Then I think, “Well, unless they have a pregnant lady division, I guess that’s it for the fitness competition. Where can I get some cake?”

When David got home that night from work, I was watching What to Expect While You’re Expecting. I told him I had a gift for him in the bathroom. He came out holding the little stick with the blue lines, looked at the TV, looked back at me and smiled while he screamed, “What did you do?!?”

I laughed, “Hi, Daddy!”

We laughed and hugged, both of us in shock. According to a little online due-date calculator, I am due in June. My plan had been to do my first fitness competition before getting into a PhD program in the spring. Now, I’d have to change up my plans. Perhaps doing a fitness competition AFTER the baby is due would be a great way to get back in shape. And really, if the baby is due in June, then I could get at least one semester under my belt, deliver the baby, take the summer to coo to it before starting up school again in the fall at which time we could find some help. It could be done, right?

My first doctor’s appointment shows everything to be normal so far and the baby has a strong heart beat – and only one head. I know there’s a long way to go still, but I’m feeling great.

I’m not sure how everything is going to work out. All I know is that I’m committed to giving this baby the best nutrition possible while I keep myself strong and healthy during this amazing process. I’ve got lots of reading to do. In fact, I would welcome any suggestions any parents have out there! Please post your book suggestions to the comments below.

Photos courtesy of Shutterstock and Zen Gray.

The post Pregnancy Test = Positive = Time To Change My Goals appeared first on Breaking Muscle.

That’s what so great about a pumpkin carving party. It doesn’t need alcohol to be fun (although, I’m sure a few would argue that it would help) and it takes some time and effort to carve up one of those suckers. Plus, it’s kinda fun to sift through the gooey seeds so you can bake them up for later. Have you had hot pumpkin seeds fresh from the oven? They’re awesome.

Plus here are some of the health benefits of pumpkin seeds:

• They’re rich in mono-unsaturated fatty acids (oleic acid) which helps lower bad LDL cholesterol and increase good cholesterol (HDL).
• They’re high in calories but also a good source of protein. Approximately 100g of pumpkin seeds provides 556 calories but 30g of high quality protein.
• They can help you sleep AND de-stress. Pumpkin seeds contain tryptophan, a precursor to serotonin which helps aid sleep. They also contain glutamate which is needed by the brain to synthesize GABA, an anti-stress neurochemical.
• Pumpkin seeds are a great source of Vitamin E, a host of B-complex vitamins, and folates (also helping lower cholesterol and aid GABA activity in the brain).
• Pumpkin seeds also contain copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium. These seeds are so rich in manganese that 100g contain 198% of daily recommended intake. (My experience has also taught me eating foods with manganese lessen my chocolate cravings so this is a great find for me.)

Have I sold you on the benefits of pumpkin seeds? Cool.

How can you make them, you ask? Easy.

Prepping the pumpkin seeds:

1. Separate the seeds from the stringy pumpkin insides.
2. Put seeds in a bowl or colander and rinse under a faucet to remove any remaining pumpkin.
3. Lay seeds out on paper towels to dry.

Baking the pumpkin seeds:

1. Preheat oven to 300 degrees F.
2. Toss seeds in a bowl with 2tsp of melted butter per 1 ½ cups of raw pumpkin seeds and add a pinch salt. Stir it up and spread on a baking sheet.
3. OR spread the seeds in a single layer on a baking sheet and spray with butter-flavored cooking spray and then add salt. (You can also spice it up with other seasonings like garlic, cayenne, or cinnamon.)
4. Bake for about 45 minutes or until golden brown; stir every 10 minutes during baking.

Happy Halloween! Do you have any favorite recipes or uses for pumpkin seeds? Share in the comments below. 

Photos courtesy of Shutterstock.

The post Pumpkin Party: The Surprising Health Benefits of Pumpkin Seeds appeared first on Breaking Muscle.

So, if you’re one of those crazy people trying to keep your waistline from expanding during Halloween time, here are my top ten tips:

1. Be that chick with the fruit bowl on her desk at the office. It’s festive. It’s colorful. And you can reach for an apple just as easily as a Snickers.
2. Be that guy carrying the water bottle everywhere. If you’re drinking lots of water, you’re less likely to eat crap. A good rule is to drink half your body weight in ounces if you’re going for weight loss. (For example, a 200 pound man would drink 100 ounces of water daily.) Also try to make sure your water bottle is stainless steel to avoid the nasty possibility of plastics and chemicals seeping into your water and causing endocrine disruption – unless you LIKE man boobs.
3. Tell yourself to eat the veggies FIRST and THEN you can have a little snack. The order in which we eat our food can help fill us up on the good stuff first.
4. Remember the 80-second rule. Before indulging in a sugary snack, do 80 seconds of squats or wall pushups and then 90 minutes later, do it again. Why? Because essentially that sugar will be pushed into your muscle tissues to be used as energy instead of being stored as fat. Here’s a little more info on this strategy.
5. Plan an active Halloween event. Perhaps it’s a 5k fun costume walk/run. Here’s a great website to find a race near you: www.active.com.
6. Make a pact with a buddy. For example, you can schedule your workouts together from now until Halloween night, or agree on how many pieces of candy you’ll eat, or what days you’ll allow yourself to indulge.
7. Take your measurements TODAY. Be mindful of where you’re at right now in your progress and you’ll be less likely to stray from your goals.
8. Take pictures of all your food before you eat it and send it to your buddy. Who wants to take a picture of a huge bag of M&Ms?
9. Post your intentions and ask for support on a blog, Facebook or other web page. Having trouble saying no? It’s easier to stay on track if you keep yourself “out there” with open communication with those who love and support you.
10. Forgive yourself. Everybody loves candy. If you have a piece, just enjoy it and then let it go. Don’t start a downward spiral of self-loathing over Milk Duds. Alleviating stress also reduces the stress hormone Cortisol which can make you hold onto belly fat. Take a deep breath and enjoy the holiday!

Happy Halloween!

Photos courtesy of Shutterstock.

The post 10 Simple Tips for Avoiding Halloween Weight Gain appeared first on Breaking Muscle.