This Baked Oatmeal To-Go Muffin recipe was sent to me by one of our very own clients.
She was searching for a baked good that she could still prepare and enjoy while on her weight loss journey. Baking is something she enjoyed, but wanted to explore healthier options. She approves of these tasty muffins as a sweet and healthy treat this fall!
Muffins can be refrigerated or put in freezer for later consumption.
Nutrition Information: 107 calories, 3g fat, 121 mg sodium, 19mg cholesterol, 4g fiber, 17g carbs, 3g sugar, 4g protein (per muffin)
This recipe can be varied by adding fruit, nuts, granola, or additional toppings to the muffins. Be creative in creating different flavors, and let us know how it goes!
If you’ve ever thought you need a gym membership, a personal trainer, a set of dumbbells, or hours of time to improve your physical fitness, you’ll be happy to hear that simply isn’t true!
Body weight exercise, or activity that uses only the weight of your own body as resistance, is perhaps the holy grail of simplicity and effectiveness when it comes to improving your physical fitness.
There are multiple reasons why using your own body weight is an ideal way to work out.
First and foremost, it’s accessible. You can do body weight exercises anywhere including at home, on vacation, out of town on business, during TV commercials, or while brushing your teeth (some limitations apply here). Weather isn’t a factor, there’s no need for specialized equipment, and the exercise variability is limitless. You can search online for a myriad of ideas, but think squats, lunges, triceps dips, planks, push-ups, etc. The key is to do a set (or two or three, time-dependent) unti l exhaustion. You don’t have to commit to an hour a day, either, as doing several sets throughout the day when you have 3 minutes here, 5 minutes there, etc., still conveys benefits.
Second, body weight exercise can account for both strength training and cardiovascular activity. Squats, pushups, lunges, and the like, are more for strength training, but jumping rope, high knees, jumping jacks, mountain climbers, etc., are all cardiovascular exercises. Just try doing a set for one minute and feel your heart pounding! Thus, you can get a complete workout with nothing but a pair of sturdy shoes in your time, at your pace, at your convenience.
Third, there’s a reduced risk for injury since you’re not using heavy weights. In fact, body weight exercises are often used for rehabilitation and physical therapy. Varying your routine, changing the speed of movements and range of motion, and moving at different angles can also engage different muscles and stabilizer muscles, making body weight exercise uniquely effective. You can improve balance, too, if you challenge yourself to do some things on one foot, for example. Also, think about keeping your core contracted (as if someone were about to punch you in the gut) during all activities to protect your back and strengthen your core at the same time.
Finally, it’s free! You can find endless ideas online, as well as through your Triangle Nutrition Therapy experts. It’s also adaptable to individual fitness levels, and it’s progressive as you become stronger. Challenge yourself to use those spare minutes effectively, squeezing in a set of squats in those last two minutes while dinner finishes cooking, or do a modified set of push-ups before getting into the shower in the morning. The key is to make exercise accessible, flexible, fun, and effective.
Push yourself until you can’t do one more rep, however, as you can’t expect results without hard work. Make your body weight work for you! You can even start today!
If the daily grind at work has you feeling run down and tired, it might be time to rethink your fuel. Instead of choosing the unhealthy options on hand at the workplace (like soda and vending machines), power your brain and body with nutritious choices.
This change can increase your energy level, balance your mood and provide more stamina for physical activity.
Here are a few ideas to make your office routine healthier.
How you start the day sets the tone for the entire day. Start by fueling up with whole grains, protein and fresh fruit. Even a breakfast on the run can be a good one: try peanut butter on toast, a smoothie made with fruit and low-fat milk or yogurt, or a nutrient-rich granola bar with at least 4-5 grams of protein.
Rich in heart healthy fats and fiber, these green fruits are satisfying and healthy. Bring the fiesta desk-side with a quick guacamole. Mash ½ of an avocado with a squeeze of lime juice and eat it with a few whole-grain corn chips. Sprinkle the other half of the cut avocado with lime juice and wrap in plastic wrap to save it for up 3 days. Use the other half to snack on with whole grain crackers, or layer a few slices in between a lean turkey sandwich on whole-grain bread.
Add a little crunch to your afternoon routine. Nuts are easily pack able and filled with protein, and are great on their own or in trail mixes or nut butters when served with crackers or fruit.
Full of antioxidants and lower in sugar, these bursts of blue goodness can be eaten fresh in handfuls or purchased dried. I like to add dried blueberries to a trail mix made with nuts.
Lean protein sources such as chickpeas — the main ingredient in hummus — add a burst of B vitamins, protein and fiber. Have a snack of hummus with whole-grain crackers or raw vegetables.
Check your water intake throughout the day to make sure that you are getting at least six to eight cups of fluid each day. Also, pay attention to your caffeine intake. Too much caffeine later in the day may interrupt your sleep patterns and energy levels.
7. Greek Yogurt
This dairy product may boost immunity and aide in digestion. Greek yogurt has more protein than traditional yogurt and is heartier in texture.
This spice can help regulate blood sugar to minimize mid-morning energy crashes. Sprinkle a dash in your coffee or add a teaspoon to your oatmeal or afternoon yogurt.
Another healthy workplace tip: make sure you get up from your desk and walk every hour can drastically improve blood flow and energy.
This recipe is a great make-ahead snack option for kids (or adults) on-the-go.
In fact, this is an easy recipe to get your kids involved in making! Energy balls are a great option for before or after a workout, and can even be nibbled on as a mid-day snack.
Makes: 2 dozen
Serving size: 3 energy balls
Calories per Serving (3 balls): 196
Protein: 6 g
Carbs: 25 g
Fat: 8 g
Fiber: 2.5 g
Sodium : 41 g
For our avid exercisers, one serving includes a perfect 4:1 ratio of carbs to protein, perfect for fueling and muscle recovery.
Well who knew until it was researched, but Men’s skin does not age as quickly as females.
Research shows women lose collagen at a faster rate, but keep in mind both sexes are indeed losing collagen. It is collagen and elastin that that hold the skin in place, providing the scaffolding so to speak.
What happens when there is a decrease in collagen? The result is a loss of firmness in the skin, leading to wrinkles and sagging skin.
There are in fact specific things you can do to help compensate for the loss of collagen and elastin.
Another difference in men’s skin when compared to a females skin is that men’s skin is thicker, has larger pores, but is constantly “assaulted” from shaving.
The act of shaving is a form of exfoliation, making skin look younger, but what results along with that is redness and irritation.
There are specific things that can help lessen this irritation and provide a more youthful appearance for men.