Fall has arrived, and with it comes cozy sweaters, pumpkin spice everything, and the excitement of Halloween. In this month's newsletter, we're focusing on staying healthy and fit while indulging in the Halloween spirit. We'll also touch on Breast Cancer Awareness, provide a weight training workout to help you stay in shape, and a delicious and nutritious fall recipe. As always, if you need one on one support with your health and wellness, please schedule a consultation with one of our Nurse Practitioners, Nicholas or Brittany.
Healthy Halloween Tips
Halloween doesn't have to be a nightmare for your health. Here are some tips to help you enjoy the spooky season without overindulging:
Choose Dark Chocolate: When enjoying Halloween treats, opt for dark chocolate, which is lower in sugar and contains antioxidants.
Portion Control: Limit your portion sizes and savor your treats slowly. Moderation is key.
Healthy Snacks: Offer and enjoy healthier snack options at Halloween parties, such as roasted pumpkin seeds or apple slices with almond butter.
Stay Active: Plan family activities like a Halloween-themed scavenger hunt or a spooky walk to keep everyone moving.
Drink Water: Stay hydrated throughout the day, especially if you're consuming sugary treats.
Full-Body Weight Training Workout This weight training workout targets multiple muscle groups, giving you a balanced and effective workout. Here's a short workout that includes biceps curls, tricep overhead press, chest press, rows, and shoulder press. Remember to use proper form and start with weights that are appropriate for your fitness level.
Warm-up (5-10 minutes): Begin with light cardio to get your heart rate up and perform dynamic stretches to loosen up your muscles.
Weight Training Circuit: Perform each exercise for 3 sets of 10-12 repetitions. Rest for 1-2 minutes between each set.
Bicep Curls: Stand with your feet shoulder-width apart, holding dumbbells in each hand, palms facing forward.
Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
Lower the dumbbells back to the starting position.
Tricep Overhead Press: Sit or stand with a dumbbell held with both hands overhead.
Lower the dumbbell behind your head by bending your elbows.
Extend your arms to lift the dumbbell back to the starting position.
Chest Press: Lie on a bench or on the floor, holding dumbbells in each hand above your chest.
Lower the dumbbells to chest level, and then press them back up to the starting position.
Rows: Stand with a dumbbell in each hand, feet hip-width apart.
Bend your knees slightly and hinge at the hips.
Pull the dumbbells toward your hips, squeezing your shoulder blades together.
Lower the dumbbells back down.
Stand or sit with dumbbells in each hand at shoulder level, palms facing forward.
Press the dumbbells upward until your arms are fully extended.
Lower the dumbbells back to shoulder level.
Cool-down (5-10 minutes):
Finish your workout with static stretching to improve flexibility and reduce muscle soreness.
Remember, it's crucial to use proper form and start with a weight that allows you to complete the recommended repetitions with good technique. Gradually increase the weight and intensity as you become more comfortable and experienced with the exercises. Always consult a fitness professional or your healthcare provider if you have any underlying health concerns or are new to weight training.
Breast Cancer Awareness
October is Breast Cancer Awareness Month, a time to raise awareness about this important issue. Regular breast self-exams, mammograms, and knowing your family history are crucial for early detection. Encourage your loved ones to take charge of their health and get screened. Plus, if you have a strong family history of breast cancer, ask your health care provider if hereditary cancer screening is appropriate for you.
Healthy Pumpkin and Chickpea Soup Recipe
Warm up your October with a delicious and nutritious pumpkin and chickpea soup. This
recipe is not only perfect for the fall season but also provides essential nutrients for your well-being.
2 cups of pumpkin puree (canned or homemade)
1 can (15 oz) of chickpeas, drained and rinsed
1 small onion, chopped
2 cloves of garlic, minced
1 carrot, chopped
1 celery stalk, chopped
4 cups vegetable broth (low-sodium)
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground nutmeg
Salt and pepper to taste
2 tablespoons olive oil
Greek yogurt (for garnish, optional)
Fresh parsley or cilantro (for garnish, optional)
In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté for about 5 minutes until the vegetables start to soften.
Stir in the ground cumin, ground coriander, and ground nutmeg. Continue to cook for another 2 minutes, allowing the spices to become fragrant.
Add the pumpkin puree, chickpeas, and vegetable broth to the pot. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes
. This will allow the flavors to meld, and the vegetables to become tender.
Use an immersion blender or a regular blender to carefully blend the soup until smooth. If using a regular blender, let the soup cool slightly before blending and then return it to the pot.
Season the soup with salt and pepper to taste. Adjust the seasonings to suit your preferences.
Serve hot, garnished with a dollop of Greek yogurt and a sprinkle of fresh parsley or cilantro, if desired.
This pumpkin and chickpea soup is not only flavorful and comforting but also packed with vitamins, fiber, and protein. Enjoy it as a wholesome meal or as a starter for your autumn dinner. Stay warm and nourished this October!
Other Helpful Tips
Stay Hydrated: As the weather cools down, it's easy to forget to drink enough water. Make sure to stay hydrated throughout the day.
Fall Foods: Enjoy the seasonal fruits and vegetables that come with autumn, such as apples, pumpkin, and butternut squash. They are packed with nutrients.
Mental Health Matters: Don't forget about your mental well-being. The changing season can sometimes affect mood. Practice stress-reduction techniques like meditation and deep breathing and if you find yourself struggling, reach out to your health care provider for help.
Regular Check-ups: Schedule your regular health check-ups and screenings. Prevention and early detection are key to maintaining good health.
That's it for our October newsletter! Remember, balance is the key to enjoying the season while staying on the path to health and wellness. Have a spooktacular and healthy Halloween!