Should You Be Sprinting?

 

 

 

 

 

 

Adding sprints to your workout can increase your metabolism, improve quickness, help to shred fat and maintain a lean body. But are you ready for sprints?? Check out this article to find out.

http://www.fitocracy.com/knowledge/should-you-be-sprinting/

Skinny, Tasty Zucchini Bread

Half the sugar & carbs, nearly half the fat & 1/3 less calories than the typical recipe.

3 eggs
1/2 cup applesauce
1/2 cup coconut oil
1/2 cup sugar
1 tsp Stevia
3 tbsp honey
2 cups grated zucchini
2 teaspoons vanilla extract
2 cups whole wheat flour
3 teaspoons cinnamon
Pinch of nutmeg
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon salt
1/2 cup chopped walnuts
1/2 cup raisins

Nutritional Info per Calorie Count:

Calories 217, Fat 10.2 g, Sat. Fat 6.3 g, Sodium 222 g, Carbs 27.3 g, Sugars 13.4 g, Protein 3.9 g

With Olive oil in lieu of Coconut oil - Calories 205, Fat 9.7 g, Sat. Fat 1.3 g

Preheat oven to 250 degrees. Mix together the zucchini, oil, eggs, applesauce and honey in a large bowl. In a separate bowl combine all dry ingredients together. Mix dry ingredients in with wet ingredients until thoroughly blended. Pour into 2 oiled loaf pans. (I used an olive oil spray.)  Bake for 35-40 minutes or until done in the middle. Let cool on a rack for 15-20 minutes before slicing.

 

Sweet Potato & Blue Cheese Turkey Meatball Salad

Sweet Potato & Turkey Meatball Salad

2 lg. sweet potatoes, peeled and sliced
1/2 c. Rachel's aioli sauce
3-4 cups spinach
16-18 blue cheese turkey meatballs
1 1/2 - 2 tbsp olive oil
1/4 tsp sea salt
1/4 tsp cracked pepper
1/2 tsp oregano

Take sliced potatoes and pour olive oil over and rub to evenly coat. Add spices and rub to evenly coat. Bake at 425 for 20-25 minutes.

To make Rachel's aioli sauce whisk together:
1/2 cup Greek yogurt
2 tbsp mayo
1/2 tsp pepper
1/2 tsp sea salt
2 garlic cloves
2 tbsp lemon juice

Assemble spinach, potatoes, cheese and walnuts together in a large bowl and toss. Add dressing and toss lightly.

Meatballs (makes 16-18 balls):

3/4 c. ground turkey meat
2.5 tbsp blue cheese
2 garlic cloves, chopped
1/8 tsp cracked pepper

Bake at 350 degrees for 15 minutes.

Nutritional Info on Meatball:
1 Meatball - 65 calories, 3 g fat, 7 g protein, 57 mg sodium

 

Stuffed Pasilla Pepper Fiesta

1/2 c. quinoa cooked in 1 c. low sodium chicken broth
2 pasilla or poblano peppers, roasted
1/2 c. corn
1/2 c. onion
2 garlic cloves, minced
2 tsp olive oil
1 jalapeno, chopped
1 tsp cumin
Pinch of sea salt
1 medium tomato, chopped
2 oz. cheddar cheese

Place pasilla peppers in oven heated at 450 degrees. Roast 4-5 minutes then turn over and roast another 4-5 minutes or until skin has bubbled and blackened a little. Remove and let cool. Once cool slice pepper from stem to just above bottom of pepper.

Saute onion, garlic, jalapeno with seasonings for 5 minutes. Add tomatoes and corn and saute for 2 more minutes. Combine with quiona. Stuff each pasilla pepper with 1/2 quinoa mixture, top with 1 oz. cheese and broil for 2-3 minutes.

Chocolate Peanut Butter Muffins

Part 1 (dry ingredients):
1 cup whole wheat or oat flour
1/2 cup almond flour
1/2 scoop unflavored whey protein (I use plant fusion)
6 tbsp cocoa powder unsweetened
1 tsp baking powder
1 tsp baking soda
1/4 cup stevia
1/8 c. or 2 tbsp Xylitol
1/4 tsp salt
1/3 c. peanut butter chips or chocolate or carob chips

Part 2 (wet ingredients):
1 cup unsweetened almond milk
1 tbsp apple cider vinegar
1/2 cup Fage or Chobani Greek yogurt
2 eggs
2 tbsp honey
2 tsp vanilla extract
1/8 c. or 2 tbsp coconut oil

Mix all the ingredients from part 1 together, except the chocolate chips. Next mix almond milk and apple cider vinegar together,
poor into dry ingredients.Then mix the remaining wet ingredients in with the dry ingredients and beat until smooth. Stir
in chips of choice. Pre-heat oven to 350 degrees. Grease muffin tins with olive oil or coconut oil. Fill 16 muffin cups.
Bake for 20-22 minutes.