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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.
shanila sattar
Wellness
Published Wednesday Mar 17, 2021 by Shanila Sattar

Foundational Steps to Cultivating a Daily Self-love Practice

Self-care
Expert Advice
Personal Growth
Wellness

When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do. 

How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?

As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.

 

Step 1: Learn to set boundaries

Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.

When thinking about your boundaries, ask yourself:

  • How do I feel without having boundaries?
  • What would I like to have boundaries around?
  • Are my boundaries actual boundaries or am I creating walls in my life?
  • How do I plan to uphold my boundaries?
Step 2: Cultivate self-compassion

In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect. 

Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.

When thinking about self-compassion, ask yourself:

  • How do I respond to stressful situations?
  • How hard am I on myself?
  • How do I celebrate myself?
  • How do I show myself kindness?
Step 3: Nourish yourself

In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.

Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion. 

When thinking about nourishment, ask yourself:

  • How do I nourish my emotional well-being?
  • How do I nourish my mental well-being?
  • How do I nourish my physical well-being?
  • How do I nourish my spiritual well-being?
  • How do I nourish my social well-being?
  • How do I nourish my financial well-being?

That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain. 

If you’d like to try breathwork, mindfulness, or play classes with me, check out these workshops and training sessions that work with your schedule. For other breathwork classes, browse Mindbody.

 

About the author
Shanila is a 4th generation sound healer, breathwork coach, mentor, women’s researcher, and speaker. She is the Founder of AlwaysPlayStudios where she trains breathwork facilitators and sound healers. Her background is in tech, having co-founded an award-winning web agency, and in women’s research, specifically in mindsets, implicit bias, perfectionism, women's health, and societal experiences supported through the National Science Foundation, National Institute of Health, and several universities. She has implemented several health and wellbeing programs in underserved populations throughout the US. Shanila mentors healers on their healing and intuitive wellness journeys. Connect: @shanila.sattar