December 2023 Newsletter — Kennedy Fitness

PHOTO OF THE MONTH: Kristin & Robert celebrate their victories at the IBPA National Powerlifting Championships in Sleepy Eye, Minnesota in December 2011. Robert placed first in his age/weight brackets. Kristin, however, took top honors as the undisputed Women’s National Champion, having placed first in all three events (even setting a new weight-class record in the deadlift).

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PT Update & Inspiration

Some of you may remember that late this past summer, having given Kristin a dirt bike for her 40th birthday, I crashed her brand new bike and broke my left hand. I’m pleased to report that I had both pins removed from that hand three weeks ago. Since then, I’ve been attending physical therapy appointments at OrthoNebraska and have been augmenting those sessions with my own increasingly intense (and very strategic) workouts at Common Ground.

I’m pleased to report that I’ve already been progressed from simply striving toward mobility goals - to strength goals! Although my thumb remains stiff, a bit swollen, and quite achey, it’s definitely doing better. This is encouraging and I couldn’t be more excited to continue improving to the point of putting this entire setback behind me.

So, the next time you suffer a setback, keep in mind that pain is temporary. Don’t lose sight of the big picture. If you have a goal - don’t allow yourself to be sidetracked. Patience is a virtue that many of us have lost sight of in this age of high-speed internet, electric cars, and expedited shipping. Having the necessary patience and focus to keep your eye on the prize while you overcome whatever obstacle life throws at you, however, can allow you to emerge stronger (and wiser) on the other side!

Yours in health,

Robert M. Kennedy

President, CEO

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Looking for a less sinful way to indulge this holiday season?

Double-Chocolate Zucchini Bread

Ingredients

2 cups (225g) white whole-wheat flour
1/4 cup (25g) Dutch-process cocoa powder
2 tablespoons ground flaxseeds
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 cup (118ml) plain Greek yogurt
1/3 cup (48g) coconut sugar
1/3 cup (59ml) mild olive oil or canola oil
1/4 cup (59ml) maple syrup
2 large eggs
1 1/2 teaspoons vanilla extract
2 cups (250g) grated zucchini (from one large 9-ounce zucchini)
1/3 cup (60g) dark chocolate chips

Directions

Preheat oven to 350°F (178°C). Coat a 9-by-5-inch (23-by-13cm) loaf pan or an 8-inch (20cm) square baking pan with cooking spray. Set aside. Sift the flour, cocoa powder, baking soda, baking powder, cinnamon, nutmeg and salt into a large bowl.

In another bowl, whisk together the coconut sugar, oil, yogurt, maple syrup, eggs and extract. Add the wet ingredients to the flour mixture and stir until just combined (with a few traces of flour still present). Add the zucchini and chocolate chips and stir to combine. The batter will be quite thick.

Spoon the batter into the prepared baking pan and flatten the top with a rubber spatula. Bake until a toothpick inserted into the center of the bread comes out clean, about 45 minutes for a loaf pan and 30 minutes for an 8-inch square pan. Cool in the pan for 10 minutes. Run a knife around the edges of the pan and invert onto a cooling rack. Wrap leftovers tightly and store at room temperature for up to four days.

Serves: 12 | Serving Size: 1 slice, 1/12th of the recipe

Nutrition (per serving): Calories: 219; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 32mg; Sodium: 187mg; Carbohydrate: 25g; Dietary Fiber: 4g; Sugar: 7g; Protein: 5g

This recipe courtesy of: MyFitnessPal

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