How’s everyone doing? It’s a little windy out there, now ain’t it? Is everyone excited for Halloween!? OH I’M ECSTATIC! I can’t wait! A lot of my friends are having get-togethers and I can’t wait to go full-out with a costume and everything! Ya-hoo! My friends and I have been going trick-or-treating here at New Paltz since we were freshman and so we’ll probably go again this year. Well hopefully we can! I think it’s safe to say that my friends and I can sometimes be kids at heart. We just enjoy the simple things in life, such as being goofy with each other, dressing up, and dancing the night away. AH, Friday cannot come soon enough!

Well, besides the excitement of Halloween, I have some videos to share with you guys! I took some footage, if you will, of me meeting with my nutritionist here at SUNY New Paltz. (Please disregard my loud commentary. Because I’m behind the camera, even the smallest giggle sounds like GIANT-laughter.) Anyway, the nutritionist/dietrition is named Evelyn Gezo, and you can make an appointment with her…FOR FREE! I meet with her weekly (or at least try my best to do so.) She’s so sweet and knowledgeable! The first video is of her explaining her plan and OHH the 2^nd video is a tour of Hazzy Hazz (or Hasbrouck Dining Hall). So let me show you these videos, ey?

Now I just want to add some tips on preventing that ever so scary FRESHMAN 15. Even though it’s not the very beginning of the year anymore, and even though you may not be a first year student, that doesn’t diminish the fact that the “Freshman fifteen” can still be frightful. We all face these lifestyle adjustments every year. It’s the time of year where everything changes. The days shorten, it cools off, we get really busy, and the holidays are looming around the corner. As opposed to those frivolous days of summer, your schedule is probably now booked! Also, I know that Hasbrouck is a buffet style, which can be overwhelming, as well as making it hard to discipline one self. However, YOU CAN DO IT! (This is basically similar to what Evelyn said above. However, if you’re visual like me, seeing the plan in step order can help!) Here’s how…

1. Schedule your exercise

One of the difficult adjustments to make during the fall is getting used to less daylight. as the days shorten, it seems as though you have fewer hours to schedule activities around. Also, there’s the cold factor. Even if you work out indoors, it’s so much easier to get back under your warm covers and bundle up. Just remember that exercising makes you warm. It also keeps you fit and healthy and is the best thing you can do with cold and flu season right around the bend. So no matter what exercise you do, schedule it like it’s your job, and stick to it!

2. Schedule your sleep.

As things get busy, we tend to push projects later and later into the evening. To fuel those longer hours we eat…and eat. This is one major cause of the Freshman 15- a result of the infamous all-nighter. So plan your sleep just like you plan everything else.

3. Plan your Meals

Plan your meals weekly so you don’t resort to convenience foods. If your schedule is INSANE during the week, try taking an hour or two on Sunday to shop and strategize. Print out healthy meals, put healthy snack options in your car, your bag, or anywhere you’re likely to find yourself hungry. Believe me, the energy you get as a result of this planning will far exceed the time it takes to plan, especially when you consider how you’ll feel if your diet is fueled by fast food.

4. Carry water everywhere

When we’re busy, we forget to drink water. Then, in a dehydrated state, we often confuse thirst for hunger and we eat. Avoid this by ensuring that there’s water everywhere you go. I carry a Nalgene water bottle around me all the time.

5. Begin a morning ritual

One of the easiest ways to live a healthy lifestyle is to begin each day by doing something positive. With long warm days to look forward to, there always seems to be time to do something energetic. Asthe days shorten, this takes more discipline. Beginning each day with something healthy, even as little as a five-minute ritual, can give you a whole new outlook.

6. Find a nighttime ritual

Many of us undo an entire day’s worth of productivity in the last few hours before bed. This is particularly true when we’re busy and/or stressed because we want to unwind, which often means desserts in front of the Telly. If you can find yourself a healthier way to unwind, you’ll do yourself a WORLD of good! And if you can’t get away from vegging out in front of the TV, add something in like doing sit ups during commercials (like Evelyn said!), or stretching. Then maybe after the movie, you can drink some herbal tea and read, to end the night with a calming, positive attitude.

7. Make a New Year’s resolution

Instead of waiting till New Year’s, make a resolution to there, starting today, with gained fitness and health. Just think about how much better your goals can be for next year if you finish this one on a positive note! Consider that most of us make New Year’s resolutions to pretty much undo the damage that we do to ourselves each fall. Why put yourself through that? Instead set ourself up, beginning right now, to have a banner year in 2009.

8. Cut yourself some slack

You can’t be perfect, and frankly, who wants to be? You’ve got to live! By planning ahead with goals in mind, you’ll be far more able to relax about the holiday season and enjoy it too! So make a plan and do your best to stick with it. However, don’t forget to have “fun” be part of that plan!

On that note…

I have some healthy recipes you can follow!! For more recipes check out www.balancemindbodysoul.com and click recipes!

Afternoon Apple Snacks RECIPIE!

2 red delicious apples (or any apple you like! Why not?)

½ cup chunky peanut butter

Lemon juice

2 tbsp honey

½ tsp cinnamon

6 whole graham crackers

- Core apples and cut each in half; cut each half into 3 wedges to make a total of 12 wedges. Dig wedges in lemon juice to prevent browning and place in a single layer on microwave safe plate or baking dish. Cover loosely with waxed paper and microwave on high (100 percent) 3 ½ - 4 minutes or until apples are tender and hold their shape. (Rotate ½ way through cooking.) Drain apples on paper towels.

- I n a small bowl, combine peanut butter, honey and cinnamon. Snap graham crackers in half to make 12 square crackers. Spread a lyer of peanut butter mixture on each of the six crackers; top with 2 apple wedges. Top with remaining graham cracker to sandwich snacks.

Makes 6 servings:

1 serving=2 graham cracker halves

Nutrition Information for 1 Serving= Calories 210; Fat:12 g; Saturated Fat: 2.5g, Sodium: 160mg; Cholesterol: 0g; Carbohydrates: 24g; Fiber: 3g

Low-fat pumpkin cookies

And since fall is coming, think about making cookies with some of the seasonal ingredients coming around the bend, like this recipe for low-fat pumpkin cookies:

1/2 cup plain, nonfat yogurt
1/2 tsp. vanilla extract
1/4 cup firmly packed brown sugar
1 egg
1-1/2 cups pumpkin puree
1 tsp. cinnamon
1/2 tsp. nutmeg
1/8 tsp. cloves
1/8 tsp. ginger
1 cup rolled oats
2 tsp. baking powder
1 cup whole wheat flour
1/2 cup white flour
1/2 cup raisins or dates
1/2 cup chopped walnuts

Preheat oven to 350 degrees. In a mixing bowl, blend together first five ingredients. Mix in spices, oats, and baking powder; then fold in flour, raisins or dates, and nuts. Drop cookie dough by tablespoons onto a nonstick cookie sheet, and bake for 10 to 12 minutes. Yields 2-1/2 dozen cookies.

Preparation Time: 15-20 minutes
Cooking Time: 10-12 minutes

Nutritional Information: (per serving)
Calories: 67 Protein: 2 g Fiber: 1 g
Carbs: 12 g Fat Total: 2 g Saturated Fat: < 0.5 g

****Alright guys! Sorry this post is so long, but I had so much to share with you all!! Have a nice Wednesday and don’t let the cold get ya down! Stay active and do what ya love!****

<3 Kristen

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