December 2019 Newsletter
December Video Tip Clip: How Heavy Should You Lift?
This month Brady breaks down how heavy (or light) of a weight you should use when exercising. Check it out now, then keep it in mind as you try and work off the remainder of Thursday’s Thanksgiving dinner!
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Conflicting Information
Should I choose low fat or low carb? Protein sounds important, so I should probably eat more meat. But there was that documentary recently that said it’s so much healthier to be a vegetarian! OK, the diet might be complicated. As long as I hit the gym pretty hard, that should make a difference, right? But how much weight do I need to use to lose fat? I don’t want to bulk up! Then again, I heard muscle burns more calories, so maybe I should put on some muscle. My pants have been fitting better since I cut out sodas…so why the heck did I gain two pounds!
Most of us want to look and feel our best. We know we aren’t going to be PERFECT with our diet and exercise routines (nobody is), but we want to give it our best shot. The trouble is that everywhere we look, there’s conflicting information! So how are we supposed to tell the good advice from the bad? What’s true and what’s not? And why the heck can’t everyone seem to agree on what the TRUTH really is?!?!
These are the types of questions we hear all the time. Heck, even with college degrees, nationally accredited certifications and 15 years of professional experience, sometimes we even find ourselves revisiting some of these same doubts! Just as we all drive cars, but ultimately trust our mechanic, rather than worry about the difference between 10W-30 and 5W-40 motor oil…we also put a lot of trust in our healthcare team. That team may or may not consist of a physician, a dentist, maybe even a chiropractor or a dietitian…and hopefully a personal trainer. Being the latter, I can assure you we’ll always give you the best advice we can. That being said, we’re all different! And because there are so many different variables such as your age, genetics, medical history, food allergies, specific goals, time or budget constraints, etc… If we were to try and address every possible scenario here and now, this newsletter would be 500 pages!
The bottom line is this: If you want to eat meat, do it. If you don’t, you certainly don’t have to! Whether you supplement fruits and veggies with something that had legs, feathers or fins is up to you. Ultimately we could all benefit from eating more things that came from nature, and fewer processed junk foods. When you workout, train hard enough that you’re sweaty, but not so hard that you’re sick to your stomach. Celebrate when you’re just a bit sore the next day, but don’t train so hard you can’t enjoy life for a week! If you don’t drink or smoke, don’t start. If you do smoke (or drink in excess) STOP! If you take care to do these big things right, we’ll help you sort out any of the other little things you may still be wondering about too. But rest assured, you’re not far off from achieving your best you for 2020!
Yours in health,
Robert Kennedy
President & CEO
We think you’re the best! If the feeling is mutual, please tell the world!
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Apple Cider Mini Muffins
Ingredients
For the muffins
1/2 cup (118ml) unsweetened apple cider
1/2 cup (70g) apple, peeled and finely diced
1 cup (140g) whole-wheat pastry flour
1/2 cup (110g) sugar
1 teaspoon baking powder
1 teaspoon pumpkin pie spice
1/4 teaspoon ground cardamom
1/4 teaspoon salt
1 large egg
1/2 cup (118ml) 2% milk
1 teaspoon vanilla extract
1 1/2 tablespoons melted butter or coconut oil
For the topping (optional)
Coconut or olive oil cooking spray
2 tablespoons sugar
1/2 teaspoon cinnamon
Directions
Preheat oven to 350°F (177°C). Coat 20 wells of a 24-well mini muffin pan with cooking spray. Combine the apple cider and apples in a small saucepan and bring to a boil over medium-high heat. Simmer, stirring occasionally, until cider is absorbed by the apples, about 10 minutes. Pour into a small bowl and refrigerate until cool, 10 minutes.
Whisk together the flour, sugar, pie spice, cardamom and salt in a large bowl. In a medium bowl, whisk together egg, milk and vanilla. Combine the wet ingredients with the dry, then add the reduced apple cider mixture and butter or coconut oil, and stir with a rubber spatula until just combined.
Spoon the batter into prepared muffin tin, filling the wells 3/4 full, about 2 tablespoons per well. (The batter is quite thin; a small ice cream scoop is ideal for portioning the batter.) Bake until the tops of the muffins are dry and golden brown, 15–18 minutes. Remove from oven and let cool for 10 minutes before removing from pan.
If you’d like to top the muffins, mist with cooking spray. Combine sugar and cinnamon in a small bowl and dip tops in the sugar. Serve warm or keep in an airtight container at room temperature for up to 2 days. Makes 20 mini muffins
Serves: 10 | Serving size: 2 mini muffins
Nutrition (per serving): Calories: 98; Total Fat: 3g; Saturated Fat: 1.5g; Monounsaturated Fat: 1g; Cholesterol: 24mg; Sodium: 74mg; Carbohydrate: 18g; Dietary Fiber: 1g; Sugar: 15g; Protein: 2g
This recipe courtesy of: MyFitnessPal