1/2/13 Health and Longevity: Wanna have your cake and eat it to?
-Written by KC
Think about what you put into your body...scroll down to take advantage of a desert recipe that will satisfy the craving of the person on the left, but help you maintain the body composition of the person on the right.
Image retrieved from HERE. By: Michelle LeSueur
“Body scan of 250 lb woman and 120 lb woman. If this isn’t motivation to work out, I don’t know what is! I’m NOT implying that a women needs to weigh 120 lbs…that’s no where near realistic for some people…but it is about health and longevity and the damage obesity causes. Look at the size of the intestines and stomach; how the knee joints rub together; the enlarged heart; and the fat pockets near the brain. Not good.”
It's Winston Churchill who said "He who fails to plan is planning to fail" during World War II...
and your own personal war on balanced optimal eating is no different.
I can not say it enough.... planning is EVERYTHING. A little extra time spent in the kitchen getting yourself set up for nutritional success is the difference between meeting your goals and a epic fail. These muffins address my need for a holiday infused smell of baked goods through out the house and are a great grab and go snack.
Carrot Zucchini Muffins
Preheat Oven 350
6 eggs
½ cup coconut oil (warmed slightly till just liquid)
1 t pure vanilla
½ cup caramelized date puree
(dates cut in 1/2 and baked until they begin to caramelize. Cooled and then pureed in food processor)
¼ cup banana puree
1 teaspoon fresh ginger
½ teaspoon sea salt
2 cups shredded carrot
1 cup shredded zucchini
1 cup shredded granny smith apple
½ cup coconut flour
1/3 cup almond flour
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1 t cinnamon
1/4 teaspoon fresh ground nutmeg
½ t pumpkin pie spice
½ teaspoon cloves
1/4 cup hemp seeds
½ cup unsweetened cranberries or cherries
¼ cup walnuts, or pecans
3-4 T finley diced candied ginger optional
Sautee zucchini, carrot, and apple for 1-2 minutes in a teaspoon of coconut oil to release some of their liquid, set aside. Wisk eggs, coconut oil, vanilla, fresh ginger, date and banana, in large bowl. Stir in veggies, cranberries, nuts and candied ginger if using. Sift the coconut flour, salt, baking soda and baking powder together with the spices. Gently stir into the wet ingredients, Scoop ¼ cup of batter into paper lined muffin tins, spray liners with oil first for optimal release. Bake for about 30 minutes. SO ONO!!!
Frosting Optional (…kinda : )
¼ cup coconut oil
¼ cup coconut butter
¼ teaspoon fresh ginger
1 tablespoon orange zest
1 tablespoon maple syrup. (optional)
Wisk/whip all ingredients together. Frost each muffin with about 2 teaspoons when muffins have cooled.
PLEASE note that the image at above is about 3 Tablespoons of frosting, way more that the 2 teaspoons recommended as a serving size.
Workout of the Day
Warm Up:
Musical Medicine Balls
Skill:
Muscle Up Progression
Strength:
Back Squat 3 X 5 (Heavy as possible, find your 5RM)
Conditioning: Courtesy CrossFit Fifty
