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Tips and Recipes for a Healthier Halloween
Wellness
Published Friday Oct 12, 2018 by Lydia Cardona

Tips and Recipes for a Healthier Halloween

Organizer Prefix
Partnership with
Organizer Name
Innermost
Food
Nutrition

Autumn’s inviting blue skies, crisp cold air and mesmerising colours of greens, reds, and browns can be enough of a prompt for anyone to get outside and get active. However, it can also be the start of a season-long fight against the temptation of comfort foods, festive meals, and sweets. Before your willpower gets tossed away in a pile of chocolate wrappers on Halloween, know that you can still enjoy some sweet treats and be healthy, too!
 
We’ve teamed up with Innermost Protein to help you stay on the wellness path this season, even when friends and colleagues come bearing bite-size sugar that haunt your best intentions.
 

Pre-Halloween

Stock up on healthy snacks, like whole nuts, dates and rice cakes, as well as fresh produce. Put these nibbles within reach to make them easily accessible and the only option to ward off hunger or temptations to dive into something stickier and sweeter. 
Pro tip: Mix sweet and savoury for a multi-craving buster. Also, plan a quick and healthy dinner—if you fill up on protein, veggies, and whole grains you’re less likely to reach for rubbish.


 
On Halloween

Fit in a workout. It could be a busier day than usual if you’re expecting a conveyor belt of trick-or-treaters, but nothing will make you feel more accomplished or program you to stay on track like a good sweat! Search for a class in the MINDBODY app by your location and time preference to make squeezing in a workout more achievable. 
 
When it comes to the main event, try these Halloween-themed recipes by Innermost to keep all the fun of trick or treating in, but the nasties out
 

Innermost Halloween recipes
 
Halloween Peanut Butter Protein Cups

Ingredients
- 1/4 cup of any Innermost chocolate protein powder
- Splash of water
- 1/8 cup ground almonds
- 1/8 cup peanut butter
- 40g melted chocolate – dark, milk or white for outer layer of cups 

Directions
- Mix protein powder, water, almonds, and peanut butter together in a medium-size bowl until a dough forms. Add more almonds if dough is too wet or water if dough is too dry.
- Melt chocolate in a microwave-safe bowl for 1 minute in the microwave on medium heat. Stir and return to microwave for 15-20 second intervals until evenly melted and smooth. 
- Pour melted chocolate into your Halloween moulds or paper-lined miniature muffin cups and add a small spoonful of dough. Cover each mould or muffin cup with melted chocolate.
- Set in the fridge for an hour or the freezer for 15-20 minutes and enjoy!

 

Green protein smoothie

Ghoul Green Protein Smoothie

Ingredients
- 200ml of almond milk
- 6 ice cubes
- 1/2 green apple
- 1/8 avocado
- 1 large frozen spinach ball
- 30g of any of Innermost’s vanilla protein powders
- 5g of Innermost’s The Health Plus supergreen protein powder

Directions
- Place all ingredients in a blender and blend of medium speed for 45 seconds or until the mixture is clear. Add more ice for a thicker consistency or more almond milk for a thinner consistency.
- Pour smoothie into a cup and garnish with fruit or vegetable of your choice.
 

Halloween Spider Cheesecake
Halloween Spider Cheesecake

Ingredients
Base

- 1 cup walnuts
- 1/2 cup dates
- 1/3 cup pecans
- 400g cottage cheese

Filling
- 100g of 0% Fat Greek Yogurt
- 2 egg whites
- 3 tablespoons agave syrup
- 3/4 cup pumpkin puree
- Orange zest from 1 orange
- 1/2 fresh orange juice
- 1 tablespoon coconut flour
- 40g of any of Innermost’s vanilla protein powders
- 1 tablespoon cinnamon

Frosting
- 2 big pots of 0% Fat Greek Yoghurt
- 1 cup of any of Innermost’s vanilla protein powders
- 4 tablespoons of coconut flour

Optional
- Bar of dark chocolate

Directions
- Preheat oven to 160°C (320°F).
- Place all ingredients for the base in a food processor and process until the mixture becomes crumbly. 
- Press into the bottom of a small 6-8 inch springform pan. Bake for 10 minutes and remove from oven to cool. 
- In a large bowl, blend all cheesecake filling ingredients with a mixer until smooth. Pour onto the chilled base. 
- Bake cheesecake for about 40 minutes or until it cooks through but is still a bit soft in the centre. Cool overnight in the refrigerator.
- Mix frosting ingredients together in a large bowl with a mixer. Remove cheesecake from refrigerator and top with frosting.  
Optional
- To create a spider web on the cheesecake, melt chocolate in a microwave-safe bowl for 1 minute in the microwave on medium heat. Stir and return to microwave for 15-20 second intervals until evenly melted and smooth. 
- Use a spoon or spatula to drizzle melted chocolate onto the frosting to create a spider web, drizzling chocolate lines from the middle outward. Don’t worry, it doesn’t have to be perfect!
- Let the dark chocolate web cool before serving.

 

Post-Halloween

Remember to stick with your healthy routine. You may have given in to temptation at some point (you’re human after all!), but you’re still a success. Autumn does not have to signal upcoming bouts of diet and fitness abandon, so get your fitness back on track and enjoy everything that this season has to offer.

 

Lydia Cardona
Written by
Lydia Cardona
PR and Content Specialist, EMEA Marketing
About the author
A self-confessed exercise and sports junkie, Lydia made the transition from fashion to wellness, handling media relations in the U.K. In her spare time, you'll most likely find her hitting up a MINDBODY studio, shopping for houseplants, or walking the family Pomchi.
intuitive eating tips
Wellness
Published Tuesday Oct 22, 2019 by Connie Weissmuller

5 Things You Might Not Know About Intuitive Eating

Nutrition
Food
Expert Advice

Intuitive eating is an approach to eating that has nothing to do with diets, “lifestyle changes,” cleanses, or anything of the sort. It is a powerful way of giving trust and peace back to your body and mind, likely after a time of giving that trust up to external means of control such as using apps to count calories and steps, or intentionally trying to manipulate your body size. 

Intuitive eating, in its truest sense, is supportive of one’s mental, emotional, and physical health. However, as diet and wellness culture have co-opted the term, there has been some misinformation that actually isn’t in line with intuitive eating at all. As a Registered Dietitian and nutrition expert, I’m here to hopefully clear up some blurry lines and share with you some ways to get accurate information about intuitive eating.

If you see someone promoting intuitive eating as a means for intentional weight loss—run!

Here’s the thing; intuitive eating isn’t used for weight loss. Weight change may be an outcome of intuitive eating, but we have no idea whether that means an increase, decrease, or no change in weight. If someone is promoting intuitive eating as an explicit weight loss, slim down, or detox strategythat’s a red flag.

This is why many intuitive eating informed dietitians, counselors, and therapists suggest ditching the scale. The scale doesn’t tell you how well you are eating intuitively, and it certainly doesn’t give you helpful information regarding your health. At the end of the day, intuitive eating helps you move towards a healthy weight that is right for you. That’s also called your set point weight. It’s different for everyone. Intuitive eating is the nutrition paradigm supported by the larger paradigm of Health At Every Size, which respects body diversity, challenges scientific and cultural assumptions related to body size, and encourages finding joy in moving one’s body. There’s so much nuance, which is why there is value in working with a professional well-versed in intuitive eating and Health At Every Size

1
If you see someone promoting intuitive eating as a means for intentional weight loss—run!

Here’s the thing; intuitive eating isn’t used for weight loss. Weight change may be an outcome of intuitive eating, but we have no idea whether that means an increase, decrease, or no change in weight. If someone is promoting intuitive eating as an explicit weight loss, slim down, or detox strategythat’s a red flag.

This is why many intuitive eating informed dietitians, counselors, and therapists suggest ditching the scale. The scale doesn’t tell you how well you are eating intuitively, and it certainly doesn’t give you helpful information regarding your health. At the end of the day, intuitive eating helps you move towards a healthy weight that is right for you. That’s also called your set point weight. It’s different for everyone. Intuitive eating is the nutrition paradigm supported by the larger paradigm of Health At Every Size, which respects body diversity, challenges scientific and cultural assumptions related to body size, and encourages finding joy in moving one’s body. There’s so much nuance, which is why there is value in working with a professional well-versed in intuitive eating and Health At Every Size

It’s not just the hunger and fullness diet; there is so much nuance!

Often times, intuitive eating gets the most attention from “honoring hunger and fullness,” which is a huge part of intuitive eating, however; it’s not that simple. There are plenty of instances I can think of within myself, or with my clients in eating disorder and chronic dieting recovery, where you simply don’t get appropriate hunger and fullness cues.

Your body sends amazing signals when it needs nourishment, yet the culture we live in tells us that those innate signals can't be trusted. This can lead to diminished hunger and fullness cues from dieting, skipping meals, or following the bogus rule of no eating after 7 pm. This is where working with a professional to gain back appropriate cues is helpful. 

Sometimes we have to eat when we aren't hungry just for the simple reason that we need energy and nourishment. This can be uncomfortable. For example, before exams and presentations, while I was in school, I had no appetite, but I knew that my brain needed fuel. I practiced the gentle nutrition piece of intuitive eating and ate anyways to perform my best academically. This is just one example where it’s not merely honoring hunger and fullness. 

3
It’s not just the hunger and fullness diet; there is so much nuance!

Often times, intuitive eating gets the most attention from “honoring hunger and fullness,” which is a huge part of intuitive eating, however; it’s not that simple. There are plenty of instances I can think of within myself, or with my clients in eating disorder and chronic dieting recovery, where you simply don’t get appropriate hunger and fullness cues.

Your body sends amazing signals when it needs nourishment, yet the culture we live in tells us that those innate signals can't be trusted. This can lead to diminished hunger and fullness cues from dieting, skipping meals, or following the bogus rule of no eating after 7 pm. This is where working with a professional to gain back appropriate cues is helpful. 

Sometimes we have to eat when we aren't hungry just for the simple reason that we need energy and nourishment. This can be uncomfortable. For example, before exams and presentations, while I was in school, I had no appetite, but I knew that my brain needed fuel. I practiced the gentle nutrition piece of intuitive eating and ate anyways to perform my best academically. This is just one example where it’s not merely honoring hunger and fullness. 

It’s not just about eating donuts all day.

Another common misconception is that intuitive eating is all about fun food all the time. The truth is that yes, in order to make peace with all foods, there’s often a “honeymoon” phase, if you will, with certain foods that have been off-limits. Those foods are typically deemed “bad” in our culture, so that’s why you might see more photos of those on Instagram to normalize them. After that honeymoon phase, all foods are fair game, and there’s eventually a great balance in the diet of fuel food and fun foods. Fun foods, like donuts, get old after a while when there are no restrictions (mental or physical) around them, so that’s why intuitive eaters have no moral dilemma when presented with a donut. They eat it, or they don’t because they know that donuts are fair game whenever the craving hits. 

4
It’s not just about eating donuts all day.

Another common misconception is that intuitive eating is all about fun food all the time. The truth is that yes, in order to make peace with all foods, there’s often a “honeymoon” phase, if you will, with certain foods that have been off-limits. Those foods are typically deemed “bad” in our culture, so that’s why you might see more photos of those on Instagram to normalize them. After that honeymoon phase, all foods are fair game, and there’s eventually a great balance in the diet of fuel food and fun foods. Fun foods, like donuts, get old after a while when there are no restrictions (mental or physical) around them, so that’s why intuitive eaters have no moral dilemma when presented with a donut. They eat it, or they don’t because they know that donuts are fair game whenever the craving hits. 

It’s a process, and it takes time.

The last big misconception is the notion that you can become an intuitive eater overnight. Tapping back into your body’s innate intuitive nature takes time. Just learning to re-trust my fullness cues took me what I think was about half a year. Finding joy and peace in moving my body took so much longer after years of using exercise as punishment or to manipulate my body shape and size. It takes time to release the mental rules and rigidity around eating. It takes time for your body shape and size to fall at the range that’s right for you. It takes time to appreciate size diversity and maybe even grieve the loss of the body you had when dieting or restricting. This process can take years, and it’s imperative to give yourself a whole lot of self-compassion and grace, because you are surrounded by a culture that tells you dieting is the norm. It’s hard to swim upstream, but I promise you, it’s a lot more peaceful than living in diet culture. 

Feel free to follow and reach out to me on Instagram at @constancelyeating or if you would like to work with me in-person in Denver, or virtually, check out Nourished With Hannah to learn more about Hannah and me! 
 

5
It’s a process, and it takes time.

The last big misconception is the notion that you can become an intuitive eater overnight. Tapping back into your body’s innate intuitive nature takes time. Just learning to re-trust my fullness cues took me what I think was about half a year. Finding joy and peace in moving my body took so much longer after years of using exercise as punishment or to manipulate my body shape and size. It takes time to release the mental rules and rigidity around eating. It takes time for your body shape and size to fall at the range that’s right for you. It takes time to appreciate size diversity and maybe even grieve the loss of the body you had when dieting or restricting. This process can take years, and it’s imperative to give yourself a whole lot of self-compassion and grace, because you are surrounded by a culture that tells you dieting is the norm. It’s hard to swim upstream, but I promise you, it’s a lot more peaceful than living in diet culture. 

Feel free to follow and reach out to me on Instagram at @constancelyeating or if you would like to work with me in-person in Denver, or virtually, check out Nourished With Hannah to learn more about Hannah and me! 
 

Connie Weissmuller MINDBODY
Written by
Connie Weissmuller
Registered Dietitian
About the author
A registered dietitian who loves helping people achieve food and body freedom, Connie specializes in the treatment of eating disorders, intuitive eating, and body image from a Health At Every Size lens. Working with clients to overcome food and body struggles, she is all about giving you the tools you need to find what healthy means to you.