Jenna Pardini

My San Francisco Lifestyle

Pumpkin Benefits and Recipes

With Halloween right around the corner I am obsessing over everything pumpkin right now! I went to Trader Joe’s a couple of days ago and picked up a ton of pumpkin goodies. Pumpkin butter, pumpkin spice latte mix and a couple of cute mini pumpkins just for decoration. I couldn’t resist researching to see what the health benefits of pumpkin are, and here is what I found.

Pumpkin is low in fat and calories and rich in disease fighting nutrients such as:

  • Alpha-carotene: healthy vision & proper immune function, can also slow aging.
  • Beta-carotene: can reverse skin damage & act as an anti-inflammatory.
  • Fiber: one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protects the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss.
  • Vitamin C: boost immunity, reduces risk of high blood pressure and heart disease and regulates cholesterol levels.
  • Vitamin E: promotes healthy skin and protecting from sun damage.
  • Potassium: aids in balancing fluid levels in the body, promotes strong bones, necessary for energy production and helps control blood pressure.
  • Magnesium: aids the body in hundreds of functions, including promoting a healthy immune system, contributing to bone strength and normalizing heart function.

Pumpkin seeds also contain essential vitamins and minerals and are a good source of vitamin E, iron, magnesium, potassium, zinc and are excellent plant-based source of omega-6 and omega-3 fatty acids.

Did you also know that canned pumpkin is also just as nutritious as fresh? This is all awesome news to me, and I am so ready to start making pumpkin soups, muffins, breads, smoothies as well as eating pumpkin seeds alone.

I came across a couple of recipes that I wanted to share. They all look amazing, but here are my favs: (click on the link to see the recipe)

{for more amazing skinny recipes visit skinnytaste.com; credits: suite101.com}

Speaking of Halloween, are you all planning on getting into the spirit and dressing up in costume? If so, please share! Have a great week everyone!

Your Daily Total Body Workout

Here it is folks! I have designed a quick total body workout for each day of the week. I have had a lot of questions regarding what type of exercises to do at home with handweights, so this is what I came up with. This is a quick workout, and with that being said I recommend you to go through each movement with power and with as much energy as possible to burn the most calories. It is also important to use more than 2 pound handweights! (yes, I’m talking to you mom ;)) I have 12 and 15 pounders at home, which make it more challenging and way more affective.

Don’t have time to hit the gym? Looking for a quick workout to do with your handweights after an afternoon jog? Keep up with this routine each day of the week and you will see results! I am doing this also, and will keep you posted on what I am up to on my facebook page.

Are you more of an advanced fitness fanatic? Do this same workout with compound movements. I have tried to incorporate these as much as possible, but if you see that the movement calls for a leg exercise, add-on an arm movement and visa versa. An example of a compound exercise is a lunge with a bicep curl. These are my fav! It only makes sense to get the most out of the time you have, so hit as many muscle groups as possible.

 

{Sorry that the font is a little off, but its the content that counts!} Please let me know if you are unfamiliar with any of these movements and I will send you a picture. Also, I am thinking about doing an exercise a day on my facebook page to help some get a better idea of what correct form looks like. Pictures are sometimes better than words. Thoughts?

I hope this quick, living room workout, will jumpstart you on the fitness path that you desire! Best of luck to you and please let me know if you are keeping up and seeing results!

<3 Jenna

Clean Eating Grocery List

Ok, so it’s that time of the week again. Time to do a little grocery shopping this evening. I’m not gonna lie, it’s not my favorite thing in the world, but now that I am watching what I pick up at the store, I am SO much more interested. Remember, eating clean is a must, and if you buy the right foods you will eat the right foods. Abs are made in the kitchen people. 🙂

Below I wanted to share what is on my full shopping list which I usually print out and bring with me to keep me on track, and not wandering off into the junk food sections!

Protein Options

  • Eggs
  • Boneless/skinless chicken breasts (I pick up every time!)
  • Lean ground turkey
  • Canned tuna (in water always)
  • Plain nonfat cottage cheese
  • Plain nonfat greek yogurt
  • Non fat cheese sticks
  • Salmon

Veggie Options

  • Brocoli
  • Asparagus
  • Spinach
  • Kale (need to start eating more of this!)
  • Bell peppers
  • Mushrooms
  • Cauliflower
  • Artichoke
  • Green beans
  • Brussel sprouts
  • Zucchini
  • Cucumber

Fruit

  • Apples
  • Pears
  • Strawberries
  • Blueberries
  • Raspberries (huge fan of berries as you can tell!)
  • Tomatoes (some can say it’s a veggie, some fruit, who knows!)
  • Pineapple
  • Watermelon (if in season)

Complex Carb Options

  • Low carb/low sugar cereal
  • Quinoa
  • Brown rice
  • Whole wheat bread
  • Sweet potato

Healthy Fat Options

  • Natural peanut butter or almond butter
  • Olive oil
  • Walnuts
  • Almonds
  • Avocado

Beverages

  • Water! (If you don’t have a brita or water filter)
  • Unsweetened almond milk
  • Green tea
  • Coffee

Condiments

  • Balsamic vinegar
  • Mustard
  • Salsa
  • Cinnamon
  • Zero calorie sweetener
  • Pepper
  • Salt

I also tend to pick up multi vitamins and protein powder (usually Muscle Milk).

Other helpful tips

  • Try to stay away from the alcohol! I sometimes will give in and buy a bottle of wine, but alcohol promotes fat storage- more details about that later.
  • Dont go on an empty stomach!
  • Just because its says low-fat doesn’t mean it is healthy!

One thing that I have learned is that eating healthy absolutely does not have to be expensive. Stores like Trader Joes have all of this food available at low prices. Please don’t ever think that it will cost a fortune to eat clean, because you can always stick to minimum requirements or look for coupons for these items. If you stick to this list, cut out as much junk food and minimally eat out, you will see results. I have witnessed this first hand. I do have cheat meals so don’t get me wrong, I am only human (and also a HUGE chocoholic and full Italian who loves my pasta) but I try my very hardest to stick to this list as much as possible.

I may also be leaving a few things out, some I may not like or others I just don’t know about, so please don’t be shy to leave me a comment and give other suggestions!

Thank you for reading! I hope this clean eating list will help you to choose all of the right options that work for you as they have worked for me!

xo, Jenna

 

Cardio Playlist

“What are some good power songs for cardio sessions?” I’ve been getting this question often, so I have put together a few songs that are on my workout playlist at the moment. {You can click on the songs to view in the iTunes store.}

I’m also a huge fan of Pandora, pretty much any DJ or house music station and I’m running for the hills. Check these out:

  • Swedish House Mafia
  • Kaskade
  • Armin Van Buuren
  • Gabriel and Dresden
  • Eric Prydz
  • Ferry Corsten
  • Calvin Harris
  • Benny Benassi
  • Avicii

I think it’s safe to say that I am going through a house music phase. They are all so upbeat and keep me going. I plan to keep a running list going, so stay tuned for more playlist updates! 🙂

I am always in need of more options and new genres! What are some of your favorites that I should add to the list?

save the ta tas

Did you see the cover page of Self Magazine that I posted on my Facebook Page? Yes, you read it right, 790,740 women will get cancer this year! That number is insane! And quite scary, I might add. The moment I saw that number, I knew I had to write about it. I think it’s time for a more serious post, so I have listed 5 ways to help prevent cancer which every woman should strongly consider.

  1. Eat more veggies! And lots of it- at least 2 ½ cup veggies and ½ cup fruit each day. Eating veggies may prevent cancer cells from growing, and science has proved it! Produce is full of fiber which will also keep you full for longer (score!) But be sure to mix it up, as different fruit and veggies contain different cancer fighting antioxidants, and microRNA (to get all sciency on you).
  2. Keep your blood sugar in check, as good sugar levels may drop your risk. So ladies, its time to get your sweet tooth under control and start eating all wheat everything! Not to mention, your skin will be gorgeous, as sugar creates wrinkles! Yikes.
  3. Chocolate can ward off colon cancer (in moderation of course). I know I just said to control your blood sugar, but a bit of chocolate, dark chocolate even better, will help. Cocoa beans can prevent changes that cause cancerous cells to grow. Fun Fact: Adults who regularly eat chocolate are up to 7 pounds slimmer than those who don’t eat the treat, research finds. (Self Magazine)
  4. Exercise! To lower your risk, exercise 10-19 hours a week, intensity does not matter! Remember, everything is science proven! And of course, exercise has many, many other benefits as well.
  5. Find time to meditate. Meditation helps to break habits and also can help you break habits that are putting you at risk for cancer. “Find a quiet place, and set a timer for two minutes, Close your eyes, and pay attention to your breath; continue until the timer sounds. Try adding a minute each day; work up to 10 to 20 minutes. {Marsha Lucas, Ph.D., a neuropsychologist in Washington, D.C.}

{Credits: Self Magazine}

On a different note, have you all been keeping up with you fitness goals this week? Here is what has been on my agenda:

  • Monday: 30 minutes on the treadmill (fast pace) shoulder workout and abs
  • Tuesday: the weather got me in the mood to stay home and get cozy in bed. Sometimes you need a break! Although I am mad at myself at the same time!
  • Wednesday: 30 minute treadmill and intense legs workout (ouch!)
  • Thursday: 20 minute elliptical, 10 minute stair master, ab and back workout

As for the rest of the week:

  • Friday: I plan to hit the gym for some cardio and arms workout, but Fridays are tough for me to get there! I will need some serious push.
  • Saturday: I am attending Together We Yoga! (Click to check out what it is!) Also, planning to get some cardio in prior.
  • Sunday: I am running the Vintage Festival 5k run in Sonoma with my mom! Can’t wait for some quality time with the fam 🙂

The best weekends for me are when they are filled with fitness activities! This weekend I am trading the bar for the gym! Sound lame? Well, I will feel 100 times better than having a horrible hangover!

I am curious to hear of your fitness plans this weekend! Please share!! xo, Jenna

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