The weather is changing and so are our bodies.  The leaves are falling, the winds are picking up and in a month or two, it will look totally different outside.  And our bodies be quite different on the inside.  Many of us put on a few pounds in the colder months usually blame it on the various holiday parties, social engagements and nights of holiday cheer with a drink or two in your hand.  But recent studies suggest that a few holiday pounds could actually be a result of hibernation signals that come from our brain.  Say what?!

It's all a bit technical, but basically, our bodies have the ability to cycle into insulin resistance and insulin sensitivity with the seasons in order to regulate out metabolisms.  Our bodies send signals in the colder months to store fat to pad ourselves for the blustery winter days.   FOr some of us though, the circadian dopamine input to the brain is lost and we don't have the ability to regulate glucose and lipid metabolism the way others might.  And it's those people who remain in "hibernation mode" all year round.

So, what exactly can we do about it so we're not rolling around all the holiday parties like a living, breathing rotund snowman?!  A few things really, but my favorite is a seasonal cleanse.  By eating with the seasons, removing any processed foods and focusing on clean and nourishing meals you'll fuel your body at the cellular level.  It's also super important at this time of year to get a little extra sleep.  October is actually the month of the year where we sleep the longest because our bodies are adjusting and adapting.  So allow yourself plenty of rest as well.  
If you're looking for a great opportunity to press the reset button, join me on my 21-day wellness challenge & group cleanse.  We'll focus on clean eating, removing processed foods and common allergens to get you looking, feeling and thinking your absolute best.  

Weekends are the best part of my week.  No rushing out the door, no dashing for the subway, no meals focused on convenience.  It’s my time to unwind, get creative and get caught up.  

My weekday meals are usually portable, nutritious and fast. Most of them are prepared in 15-minutes or less actually.  I’ve mastered the art of cramming the most amount of nutrition into the fastest meals possible.  So when it comes to the weekend, I like to change it up, try new things and take my time.

This weekend, it was Pumpkin Protein Waffles.  Warming and in the spirit of the season, these delicious bad boys will quickly become a real crowd favorite. 

Ingredients:
3 scoops of vanilla sunwarrior protein

3 eggs or flax eggs

2 tbs of pumpkin puree

1 cup of almond milk

A dash of cinnamon

A dash of nutmeg

A dash of vanilla

1 tbs of baking powder

Toppings:

Coconut yogurt

Fruit of your choice

Chocolate syrup: I made a super quick version by mixing 3 tbs of coconut syrup with 2 tbs of cacao

Directions:

Mix all of the ingredients (besides the toppings) together in a bowl until smooth.  Add to the waffle iron and cook until firm and crisp.  Remove and let cool for 3 minutes.  Then spread on the coconut yogurt, add the fruit and drizzle on some syrup.  Yummy, yum, yum!

Any self-respecting carb-lover turned health nut has a soft spot for zoodles, or zucchini noodles.  After all, they're slivers of pasta-like veggies, that, when handled the right way are a sure-fire substitute for a warm bowl of carby goodness.  

Here's one of my favorite fall zoodle recipes—red pepper alfredo zoodles:

Ingredients:

1 jar of organic fire roasted red peppers

1 cup of soaked cashews 

1 cup water

1 cup veggie broth

1 teaspoon apple cider vinegar

1 tablespoon

Fresh Basil Leaves (diced)

1 teaspoon

dried oregano

1 teaspoon minced garlic

1 teaspoon coconut sugar

4  zucchinis (spiralized)

1 teaspoon Olive Oil

1⁄2 cup diced organic tomatoes

1.5 cups of spinach

1.5 cups of kale

15 kalamata olives, de-pitted and cut in half

Instructions

1.    Make sure you soak the cashews overnight or 3-4 hours before.  If you don't have time for this, soak as long as you can.  You might need to add a splash more water.  

2. Drain the cashews from the water they were soaking in, and combine the roasted peppers, tomatoes, and veggie broth. Drop in to a blender and blend until smooth.  

6.    In a small pot over medium-low heat, combine the pepper puree and the vinegar, basil, oregano, garlic, and coconut sugar. Heat until warmed, making sure to stir frequently.  

7.    Spiralize the zucchini

8.    In a large skillet, sauté the zucchini with the olive oil until warmed (about 5 minutes). The zucchini be slightly softened, but not too soft or mushy. Then add in the warmed red pepper alfredo, stirring to coat each noodle. 

9.    Serve immediately with sliced grape tomatoes and kalamata olives.

Yields 4 Servings

There's been a trend in my coaching practice lately and it's something I want to address more broadly.  For the last two months I've been working purely with clients who can't seem to lose the last 5-10 stubborn pounds.  They're working out hard, they're eating clean, but the pounds don't budge and in some cases, the scale goes in the opposite direction. What on earth is going on?  Well, it could be quite a few factors, but here are the top few reasons why you might not be hitting your weight loss goals.  

Stress

We all have a ton of stress in our lives.  But if we don't manage it properly, it can lead to an over-production of cortisol, the stress hormone.  Cortisol also causes higher insulin levels, which can impact your food choices.  It often leads to craving fatty and sugary foods which contribute to weight gain specifically in the stomach area.  Managing stress through breathing exercises, meditation and relaxing activities is a great way to reduce cortisol.  

Overexercising

Many of us type A's are busting our a$$es at the gym thinking it will lead to increased muscle mass and lower percentage body fat, but the numbers often go the other way.  The reason being is that when we exercise with great intensity, we often overestimate calories burned and then overeat calories needed for recovery.  Additionally, intense exercise also produces cortisol which can cause weight gain and encourage overeating.  So pull back on the 7 days of intense workouts and vary your exercises incorporating gentle yoga practice, long walks and leisurely bike rides.  

Bad Bacteria

Our microbiome is a delicate balance of bacteria and occasionally, some bad bacteria can work its way in there.  Recent studies have repeatedly demonstrated that the makeup and variety of our flora can have a big impact on our weight. The most current literature suggests that obesogenic bacteria exacerbate weight gain and metabolic dysfunction.  If you suspect this may be the cause, speak to your health care provider about a stool analysis test to better understand the bacteria at play in your gut. 

Yeast

Overgrowth of Candida Albicans or yeast as a result of overuse of antibiotics of just the standard American Diet can lead to weight gain and stubborn pounds that just wont budge.  Candida is fed by sugar and carbohydrates so a diet rich in both can perpetuate weight gain.  Some health care practitioners even believe that yeast overgrowth can even cause thyroid imbalances which only further perpetuate metabolic challenges.  

Food Sensitivities

Food sensitivities, overgrowth of bad bacteria and candida can all greatly effect the gut and lead to widespread inflammation.  Digested food particles can leak into the bloodstream causing your immune system reacts to the perceived toxins and it causes inflammation, weight gain, joint pain and more.  So if you're eating foods the leave you bloated and achey, it might be time for an elimination diet to lean which foods might be taking you down.  

Every now and then I accidentally pass through the cookie aisle and reminisce about my favorite childhood cookies and my pre-celiac treats.  Well, today was one of the those days.  And rather than buying a gluten-free, vegan, yet highly processed option, I decided to try and make my own.  And the results were super yum!

Ingredients:

Cookies

3 cups of almond meal

2 tbs of coconut flour

20 deglet noor dates

1/2 a cup of cacao powder

A dash of vanilla

A dash of salt

A dash of cinnamon

Filling

1/3 a cup of coconut butter

2 tbs of coconut oil

2 tbs of coconut syrup (or agave)

A dash of mint flavoring

A dash of spirulina (for coloring)

 Add all the ingredients for the cookies to the blender and blend until well-mixed.  Pour out onto to wax paper and roll out with a rolling pin.  (The mixture will be crumbly, just use extra pressure when rolling them out to make it bind) Transfer the wax paper and rolled out mix to a baking tray and place in the freezer for 20 minutes.  

To make the icing, take the coconut butter and make sure it's at room temperature and mix with the coconut oil, coconut syrup, mint and spirulina.  Whisk together until well blended and then set aside.  

Remove the cookies from the freezer and use a cookie cutter to cut into small circles.  Scoop out a tablespoon of the filling and place in the middle of the cookies, then add the top cookie.  Place in the fridge for 20 minutes and then serve.