If you’re following the keto diet, it may seem like pumpkin spice season is off-limits for you: PSLs, pumpkin bread, and pumpkin chocolate chip cookies are all too carb-heavy to keep you in ketosis. But what about the actual pumpkin itself? Can you enjoy the seasonal root vegetable and still stay on track? It depends, says registered dietitian Sarah Koenck, member of the clinical team at Virta Health.
“Pumpkin is a root vegetable, so for many people it can have too many carbs to be able to stay in ketosis,” she told POPSUGAR. “However, a little pumpkin goes a long way! Small amounts of unsweetened pumpkin in recipes such as low-carb muffins or cheesecake can add just the amount of Fall flavour you are looking for without adding too many carbs.”
Another trick is to get the Fall flavour with a dash of pumpkin pie spice. You can add it to your morning coffee for a healthy, sugar-free pumpkin spice coffee or stir some into your full-fat Greek yoghurt (bonus: a spoonful of unsweetened pumpkin puree will really make it tasty).
If you do want to enjoy the taste of pumpkin this season, just be sure to measure it out: one-half cup of canned pumpkin puree is about 10 grams of carbs, which may throw off your daily macros. But a spoonful every once in a while won’t hurt. If you’re dying to dig in this season, check out the keto-friendly recipes in this roundup of 10 low-carb recipes.
Podcasts and Apps For the New Year
As the festive season comes to an end, New Year’s resolutions begin. For some, this means creating healthier eating habits and jump-starting a new workout routine, while for others, it means making time for more self-care ,or simply making a commitment to travel more. With all of this in mind, creating an atmosphere of wellness and inspiration is vital for carrying your resolutions to the finish line, and a perfect place to start is with podcasts.
Podcasts and apps can help you achieve your resolutions while doing everyday activities, like going for a walk, shopping, or during your evening skincare routine. The best part? It doesn’t matter if you’re a meditation guru or vinyasa flow newbie — there is something for everyone that explores all elements of wellness. Here’s a list of 11 podcasts and apps that’ll motivate you on demand and inspire you to see those resolutions through, well into the new year.
My Water Balance App Review
During busy social periods like Christmas and New Year, it’s easy to find yourself overdoing it when it comes to alcohol. With happy hours, holiday parties, and social gatherings, that one cocktail can quickly become three or four. Even if you’re good at moderating your intake, the older you get, the harder those hangovers can be to manage. Over the past couple of years, I’ve found that even a couple of glasses of wine can leave me waking up the following morning with a raging anxiety hangover.
Headaches I can take, but the sinking feeling that I’ve done something terrible (even though I remember every minute of the night before) is not something I enjoy. Experts agree there is a strong link between alcohol and anxiety, and that’s definitely something I’ve experienced since hitting my 30s. So I decided to look into ways of reducing those anxious feelings (without having to give up alcohol entirely), and one thing that came up again and again as a possible cause was dehydration.
Could it really be as simple as drinking more water? I had my doubts, as I’ve always been pretty good at drinking water or juice throughout the day anyway, but I decided to try properly tracking my water intake for a while anyway. A few apps I already had (like my Fitbit app and the WW app) allowed me to log my drinks, but I decided to download My Water Balance, which goes one step further. It allows you to log specific drinks, including alcoholic ones, and when you do so, the app will automatically adjust your plain water intake to compensate for the diuretic or dehydrating properties of other drinks (coffee, tea, and soft drinks are all included, too).
Let’s just say this was a huge eye-opener. No wonder I was waking up with a dry mouth and feelings of dread. If you thought having a couple of glasses of water at the end of the night was enough to offset three glasses of wine, you’re way off. For three months, I made an effort to only go to bed when I’d hit my lofty target of 2.5 litres of water per day. On days when I drank alcohol, the recommended intake would quickly go up, and I must confess I felt like a camel at times, storing away gallons of water. I also needed to get up and go to the loo in the night, often twice. But it was worth it, because those anxiety hangovers all but disappeared. I was genuinely amazed by how much of a difference it made.
Though we’re all different (and my anxiety is very mild), I definitely recommend installing this app and upping your water intake if you know that alcoholic drinks can have adverse effects on your body or mood. Obviously the best way to avoid these symptoms is to avoid drinking entirely, but not all of us are ready to go completely cold turkey, particularly at such a busy time of year. Practice moderation, have a glass of water by your side at all times, and perhaps you’ll wake up on New Year’s Day with a clear head for once?
Best Bodyweight Core Exercises | POPSUGAR Fitness UK
You know losing belly fat is all dependent on what you eat, not just doing a million crunches every day. But once you get leaner by eating a healthy, balanced diet, you’ll want to reveal a strong, chiseled core. You don’t need equipment to make that happen! These are the best bodyweight moves to get you a six-pack. Choose five or more to create your own core-carving workout.
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