After blogging about unhealthy pumpkin desserts, here are two great recipes that are full of healthy nutrition! I love the Running Room magazine, and you can download the issues online. Check out the recipes for Pumpkin & Chicken Ragout and Pumpkin Pudding.

Another really interesting article is The Science of Injury Prevention. Some key points from this article that I found interesting were:

• Stretching does not show a protective effect against injuries. This was shown to be true if stretching was done before or after exercise
• Strength training helped to reduce injuries by one third
• Acute and Overuse injuries could be reduced by 50% if a strength training and cross training were combined.
• Runners that used more than one type/pair of shoes reduced risk of injury by 39%
• Runners who participate in other sports show reduced injury risk

This information was taken from two different studies. As I always say, strength training can fix almost everything in your life.

I have been asked a few times this week for tips on dealing with big holiday meals. One meal can be tough, and I know a few clients have multiple feasts to deal with this weekend.
My top suggestions:

• Plan your workouts. If you need to be with family, get a work out done the day before, and schedule some time for the day you return home. If you can workout with a family member or sneak away for a run, plan it. You are less likely to overeat after a moderate to intense workout.
• Do not starve yourself ahead of time. Plan a good breakfast that is high in protein and fiber and a light lunch (Quest bar, or meat and veg, or a shake) and you will be less likely to overdo it at dinner
• Enjoy everything in moderation. If you want to try a bit of each dish, go for it! Chances are thanksgiving dinner will be a carb overload (potatoes, corn, stuffing, bread, brussel spouts, pumpkin pie). Skip the bread (you can have it anytime) and have a small portion of stuffing and potatoes without feeling too guilty.
• Watch the alcohol intake. Getting tipsy can lead to overeating and the combination of tryptophan and alcohol will make you sluggish.
• Stay hydrated throughout the day so that you do mistake thirst for hunger.
• Avoid going nuts with appetizer or finger foods before dinner like crackers and cheese. Stick to fall flavoured tea to tide you over or raw veggies.
• If you are an overeater or binge eater, only take the healthy stuff home as leftovers. If you can fit it into your regular meal plan and get back on track, pack it up in Tupperware. If gravy and sweet potato pie will haunt you from the fridge all week, leave it for someone else.

Enjoy the holiday and remember to count you blessings!