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Transformation Fitness & Wellness

Apple Cider Glazed Chicken!

INGREDIENTS

1 large sweet potato, peeled and cubed

2 apples, sliced

2 tbsp.

olive oil, divided

1 tbsp. chopped fresh rosemary

kosher salt

Freshly ground black pepper

6 bone-in, skin-on chicken thighs, trimmed

2/3 c. apple cider

2 tbsp. honey

1 tbsp.

Grainy mustard

1 tbsp. butter

3 rosemary sprigs, for skillet

DIRECTIONS

  1. Preheat oven to 425°. In a medium bowl, add potatoes, apples and chopped rosemary and season with salt and pepper. Drizzle with 1 tablespoon olive oil and toss until combined.
  2. In a large ovenproof skillet over medium-high heat, heat remaining olive oil. Add chicken and sear, skin side down, until golden, about 2 minutes. Remove chicken from heat while you make the glaze.
  3. To the same skillet, add apple cider, honey and grainy mustard. Bring mixture to a rapid simmer and cook until mixture has reduced slightly then whisk in the butter. Return the chicken to the skillet, skin side up, and scatter the sweet potato mixture and rosemary sprigs around the chicken. Turn off the heat and transfer the entire skillet to the oven.
  4. Bake until the sweet potatoes are tender and the chicken is cooked through, about 20 minutes. (If potatoes need longer to cook, transfer chicken to a cutting board to rest and continue cooking until tender.)
  5. Serve chicken and potatoes with pan drippings.

 

{Healthy} Halloween Bat Energy Bites!

Ingredients

  • 1/2 cup creamy peanut butter
  • 2 tablespoons honey
  • 1/2 teaspoon vanilla extract
  • Pinch of salt optional
  • 1/2 cup old-fashioned oats uncooked
  • 1/2 cup rice krispie cereal
  • 2 tablespoons dry chocolate pudding mixor cocoa powder for a healthier treat
  • 2 tablespoons mini chocolate chips
  • Broken blue tortilla chips
  • 20 eye-decorated candies

Instructions

  1. In a medium-sized bowl, combine the peanut butter, honey, vanilla, and salt. Microwave for 15-20 seconds and stir until combined.
  2. In that same bowl, add in the oats and rice krispie cereal. Stir together until completely combined. Add in the pudding mix (my little guy doesn’t love the taste of cocoa powder, so I use pudding mix or dry brownie mix, but those aren’t as healthy as cocoa powder) or cocoa powder.
  3. Add in the chocolate chips if desired.
  4. Form a ball with the mixture around the broken tortilla chips (helps them hold their place).
  5. Then using a drop of honey, attach the eyes to the front.
  6. Store these bats in an airtight container for 4-5 days (I keep mine in the fridge)

 

Butternut Squash and Spinach Lasagna!

Ingredients

  • 2 teaspoons canola oil
  • 1 1/2 cups vertically sliced red onion
  • 1 1/2 tablespoons sliced garlic
  • 1 (6-oz.) pkg. baby spinach
  • 3/4 cup plain 0% fat-free Greek yogurt
  • 1/3 cup 1% low-fat milk
  • 3 ounces sliced part-skim provolone cheese, torn into small pieces
  • 1 1/2 tablespoons all-purpose flour
  • 1 teaspoon kosher salt
  • 2 large eggs
  • 1 (20-oz.) butternut squash
  • Cooking spray
  • 1 cup part-skim ricotta cheese
  • 1 1/2 ounces Gruyre cheese, grated (1/3 cup)

How to Make It

Step 1

Preheat oven to 350°F. Heat oil in a large skillet over medium-high. Add onion and garlic; sauté 4 minutes. Add spinach; sauté until wilted. Remove from heat. Place yogurt, milk, and provolone in a blender; blend 20 seconds. Add flour, salt, and eggs; blend 1 minute.

Step 2

Peel neck of the squash. Cut neck from bulb. Cut neck into 24 (1/8-inch-thick) slices using a knife or mandoline. (Use bulb for more slices if needed.)

Step 3

Place squash slices in an 8-inch square microwave-safe glass baking dish; cover with plastic wrap. Microwave until squash slices are almost tender, about 4 minutes. Remove squash from dish. Coat dish with cooking spray; spread 1/2 cup yogurt mixture in bottom of dish.

Step 4

Shingle one-third of squash over yogurt mixture. Top with one-third of ricotta cheese, one-third of spinach mixture, and one-third of remaining yogurt mixture. Repeat procedure twice, ending with yogurt mixture.

Step 5

Sprinkle lasagna with Gruyère. Cover dish with foil; bake at 350°F for 50 minutes. Remove from oven. Turn on broiler with oven rack about 8 inches from top. Remove foil from dish; broil 4 minutes or until lightly browned. Remove from oven; loosely cover, and let stand 20 minutes. Cut into 6 rectangles.

Nutritional Information

  • Calories 252
  • Fat 12g
  • Satfat 6g
  • Unsatfat 5g
  • Protein 19g
  • Carbohydrate 17g
  • Fiber 3g
  • Sugars 6g
  • Added sugars 0g
  • Sodium 597mg
  • Calcium 43% DV
  • Potassium 9% DV

It’s one of the most debated topics in fitness…

WHICH IS BETTER FOR WEIGHT LOSS: CARDIO or WEIGHT TRAINING?

If you GOOGLE this question, you will find “expert” opinions on both ends of the spectrum. I’ve never been a fan of listening to these so-called experts. I like to dig a little deeper and look at the science and find research to back it up.

Let me preface what I found by saying if you want to lose weight properly, it starts with smart nutrition. That needs to be the foundation, then you add in training.

As far as which type of training is better, researchers from Wake Forest University recently published a study with some interesting findings.

The research team studied a group of adults, looking to lose weight, over an 18 month period.

They split the group in 3 categories:

– Diet + Weight Training
– Diet + Cardio
– Diet Only

All 3 groups lost weight. Yet, both of the groups who added an exercise component lost significantly more weight.

So, who won then? Cardio or Weights?

The weight training group lost more weight, but only by a slight margin.

BUT WAIT, they didn’t stop there.

The researchers took it a step further.

They examined what TYPE of weight was lost. They broke down how much of the weight loss was muscle vs. fat.

The group performing “cardio” exercise only, lost weight. A significant amount of that weight was LEAN MUSCLE MASS. Compared to the “weight training” group who lost a very small percentage of muscle mass, if any.

Why is that important?

“Loss of lean mass could have important consequences given the high risk of physical disability among the growing population of older adults”.

In other words, if you are losing muscle as you age, it will have a profound effect on your QUALITY OF LIFE.

I can’t argue that getting people to a “healthy weight” is important for overall health. BUT, if you value longevity and being active for a long, long time, there is no debate, you need to move some iron!

 

Arin