December 2020 Newsletter
December Video Tip Clip: Holiday Weight Gain Avoidance Tips
Certified Personal Trainer and Registered Dietitian, Heather Miller is here to offer a few simple tips to help you avoid gaining weight this holiday season. Want to speak with Heather directly? Email her at heather@kennedyfitnessomaha.com to schedule your free consultation, or sign up for your first personal training or nutrition consulting session!
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Lowe’s, Fleet Feet & A New Nutrition Series!
Hello, and happy holidays from Kennedy Fitness! We sincerely hope you enjoyed a happy Thanksgiving, and that you’ve managed to remain healthy through it. With Christmas, New Years eve, etc… just around the corner, we pray you’ll manage to end 2020 on a high-note as well. A lot has happened this year, not much of it good, really. That being said, we are so very THANKFUL for you. Whether you’re an active client, a passed client, or even someone just curiously discovering us for the first time, we’re glad to have you as part of our world!
I just saw in the news that Lowe’s home improvement stores have jumped on the home exercise equipment band wagon. Apparently after spiking this past spring, sales at hardware stores have recently dropped, and the retail giant has decided to get in on the 300% increase of home gym sales. I’ve not been there though, and can’t say that I recognized the brand names quoted in the story I read. But while I can’t speak for their products, I CAN offer my enthusiastic endorsement of Fleet Feet Omaha!
Jennifer Loza, a sales representative at Fleet Feet (located between Le Peep and Hu Hot Mongolian Grill on West Center Rd.), contacted me last week and invited me over to the store for a demo of their shoe fitting and gate analysis. I found her to be friendly and knowledgeable. I also took note of several high-quality apparel items (especially shoes) there. We have no formal business connection, only a friendly promise to mention each other. So please believe me when I say, Kristin and I truly do plan to buy our own shoes there in the future, and I do suggest you check them out as well!
Lastly, beginning next month, I’ll be temporarily turning writing duties over to our newest trainer (and Registered Dietitian), Heather Miller. Starting January 1st, Heather will be writing a series of nutrition-focused articles that will likely last through the first several issues of our 2021 newsletter. I suspect these will be quite informative and helpful, so I certainly suggest you make sure to read them!
Thanks again for being a part of our lives and our business. As I’m sure it has been for almost all of you, I will admit that 2020 has been difficult for us. And unfortunately it appears that 2021 will likely start out pretty rough as well. But whether gyms remain open or not, and whether we’re able to continue offering in-home personal training without interruption - or have to go exclusively online for a while, we don’t plan on quitting anytime soon. Your goals are our goals, and we’re not willing to give up on you!
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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Sweet Potato Pie Bars
Ingredients
For the crust
1/2 cup (60g) pecans
1/2 cup (74g) gluten-free flour blend (such as Bob’s 1-to-1 Baking Blend)
1/2 cup (48g) rolled oats
3 tablespoons coconut sugar
5 teaspoons coconut oil
1/4 teaspoon salt
For the filling
1 pound, 10 ounces (737g) sweet potatoes (about 3 medium)
1/2 cup (118ml) canned coconut milk, well stirred
1/2 cup (118ml) maple syrup
3 tablespoons gluten-free flour blend (such as Bob’s 1-to-1 Baking Blend)
1 tablespoon pumpkin pie spice
2 teaspoons vanilla extract
1/2 teaspoon salt
Whipped coconut cream, to serve (optional)
Directions
Preheat the oven to 425°F (218°C). Pierce the sweet potatoes all over with a fork. Roast on a baking sheet in the center of the oven until they are tender in the middle when pierced with a paring knife, about 45 minutes. Alternatively, microwave on high until tender. When cool enough to handle, peel and mash the sweet potatoes, you will need 3 cups mashed, reserve remaining for another use. Set aside.
Reduce the oven to 350°F (177°C). Spray an 8-by-8-inch (20-by-20cm) pan with cooking spray. Combine the crust ingredients in a food processor until finely ground and beginning to clump, 1 minute. Press into the prepared pan and tamp down firmly with the bottom of a measuring cup. Bake until golden brown, 10 minutes.
Rinse and dry the food processor. Put the sweet potatoes and remaining filling ingredients in the food processor and process until smooth, about 2 minutes. Pour the mixture into the crust. Bake until the top is set, and cracks appear around the edges, 35–40 minutes. Cool completely. Cut into 16 squares. Top each square with non-dairy whipped topping, if desired. Serve. Cover and store the leftovers in the pan in the refrigerator for up to 5 days.
Serves: 16 | Serving Size: 1/16 recipe/1 square
Nutrition (per serving): Calories: 164; Total Fat: 46g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 143mg; Carbohydrate: 27g; Dietary Fiber: 2g; Sugar: 12g; Protein: 2g
This recipe courtesy of: MyFitnessPal