eggs

🍴 Here's a Healthy New Recipe to Start Your Week Strong!

Sweet friends,

We are so excited to help you transform this week! Keep being motivated, committed, and filling out that ABSolutely awesome March calendar! When you turn your completed calendar in to us at the end of the month, you can win a prize!

Spring breaks are in full swing, which can sometimes make it difficult to exercise. But don’t worry— we have plenty of workouts you can do from anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Meal prepping is so important to do at the beginning of each week to help us remain accountable, even with our busy schedules! So we are kicking off this week with a NEW salad recipe that is healthy, delicious, and nutritious. The Chopped Kale Cobb Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

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Chopped Kale Cobb Salad

Ingredients:

  • 2 bunches kale, finely chopped

  • 4 hard boiled eggs, diced

  • 4 oz cooked turkey bacon, crumbled

  • 1 cup cherry tomatoes, diced

  • 1 avocado, cut into pieces

  • 1/2 cup feta cheese

  • 1 cup cooked chicken, cut into bite-sized cubes

Zesty Vinaigrette Dressing:

  • 1 cup fresh basil

  • 1/4 tsp salt

  • 1/4 tsp garlic powder

  • 1 tbsp honey

  • 2 tbsp lemon juice

  • 1/2 tsp lemon zest

  • 1/4 cup white balsamic vinegar

  • 1/2 cup olive oil

Instructions:

  • Prepare dressing by combining all ingredients EXCEPT olive oil in a food processor or blender. Pulse while slowly adding olive oil. Process 1-2 minutes until dressing is smooth.

  • Prepare kale by chopping finely with a knife or placing it in a food processor then pulsing it until the kale is finely chopped

  • Place eggs in boiling water and boil for 12 minutes. Remove from heat, drain, and place in iced water. Let sit for 5 minutes. Peel.

  • Set oven to 400 degrees. Cook bacon strips on a wire rack placed on top of a baking sheet for 25 minutes. Can also be cooked in the microwave or skillet.

  • Bake chicken breasts in the oven at 350 degrees for 20 minutes. You may also use a rotisserie chicken.

  • Combine all ingredients in a bowl, drizzle dressing on top, and serve. Enjoy!

This salad is filled with so many amazing ingredients to nourish your body! Avocados, cheese, and turkey bacon contain healthy fats; these are essential to give you energy and support cell growth. Eggs and chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others.

Try this salad and share your thoughts with us.

Don’t forget to tag us!


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Go ahead and register for our Healthy Running Lunch and Learn! During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! The cost to cover lunch is $15. You can register on the app under Special Events!

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Fit for a Miracle 5K

Our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

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Don’t miss out on our new sessions this month. 8:20 Monday Running Session and 5:30 am HIIT class Tuesdays this month! Sign up on our FREE app here!

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one.

Blessings, 

Team TransFit

Are you getting enough protein?

Happy Thursday sweet friends! It has been an awesome week in the TransFit studio!  Each of you are working so hard to reach your goals and finish August as strong! Remember those goals you set at the beginning of the month and push yourself toward progress each toward your goals! We had a great vision and goal setting workshop with lululemon Tuesday, if you would like a copy of the handout please let us know! 

Nutrition was a goal for many of you this month! Food journaling, decreasing, sugar, processed foods, and increasing water intake were a few of the many goals. We want to encourage you today to be mindful of how much protein you are eating and below we have a few tips and recipes to help you get in your recommended daily intake! 


Importance of Protein- 

  • Nutritionists advise eating 1.1 g of protein daily for every 2.2 pounds of body weight.  (Take your body weight and divide by 2- is a great estimate of grams of protein per day)
  • Adults in the U.S. are encouraged to get 20% - 35% of their day's calories from higher protein foods
  • Ways to add protein into your diet-
    • A small 3-ounce piece of meat has about 21 grams of protein. 
    • One 8-ounce container of yogurt has about 11 grams of protein.
    • One cup of milk has 8 grams of protein.
    • One cup of dry beans has about 16 grams of protein.
    • One egg contains 6 grams of protein.

Eggs are great way to add protein to your diet. Eggs are one of the least expensive, purest form of protein. Sweet friend, Sarah Bennett, owner of Five Arrow Farms, offers fresh eggs to each of you here at the TransFit studio. 


Here is Sarah's favorite way to steam eggs

With over 100 pastured laying hens eggs are certainly a staple in our home! Farm fresh eggs are delicious, but can be difficult to peel once hard-boiled. I found myself avoiding hard-boiled eggs for this very reason until a friend introduced me to the art of steaming my eggs.  It has made all the difference!  They are just as delicious and take seconds to peel.  Now we are back to making Jain's favorite "doubled" eggs and keeping steamed eggs in the fridge at all times for extra protein on salads or as a side for lunches or dinner! Follow the simple steps below for perfect steamed eggs!

  • Fill saucepan with an inch or so of water
  • Please eggs in a single layer in steamer basket
  •  Place basket in saucepan one water is boiling
  •  Cover and steam 10-12 minutes
  •  Remove eggs with a slotted spoon directly into cold water, or run cold water directly into pan to cover eggs
  •  Once cooled, peel and enjoy!

*Cooking time can vary based on egg size, altitude and the number of eggs cooked at once, so I always recommend testing one before peeling them all


Jain Making her famous "doubled" eggs! 

Jain Making her famous "doubled" eggs! 

 Healthy Deviled Eggs Recipe:

  • 12 eggs
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons yellow mustard
  • 1 teaspoon red wine vinegar
  • Salt and pepper to taste

Combine hard boiled eggs yolks with all of the above top with smoked paprika


Continue adding in more protein to your daily diet. If you would like to meet with our nutrition consultant, Katie Woodall, please email as at transfitathens@gmail.com for more information. Let us know if there is anything we can do to help you achieve your August goals! 

Blessings, 

Team TransFit 

Start Your Day Off Right!

Deep breaths... It's time for another crazy day! Can’t morning time be so hectic most days? Why not minimize the chaos with an organized morning routine! Here are some of my favorite morning rituals:

  • Water. After fasting for 8-12 hours, your body needs hydration. Start your morning with a tall glass of water (preferably with lemon).
  • Quiet time.  Give yourself time to sit down collect your thoughts, read, and pray. You will be prepared for whatever the world may throw at you that day. Two of my favorite verses to start your day:

 Psalm 118:24 -

This is the day which the Lord hath made; we will rejoice & be glad in it.

Psalm 37:4 -

Take delight in the Lord, and he will give you the desires of your heart.

  • Exercise. Getting your exercise in for the day in the morning is a great stress reliver and a perfect jump start to the day!
  • Breakfast. A healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. The basics of a healthy breakfast are listed below.

The Basics of a Healthy Breakfast

Here's what forms the core of a healthy breakfast:

  • Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or Melba toast.
  • Low-fat protein. Examples include peanut butter, lean meat, poultry or fish, or hard-boiled eggs.
  • Low-fat dairy. Examples include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
  • Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice beverages without added sugar, or fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.
  • Remember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt.

Cereal

Cereal may frequently be your go-to item for breakfast, whether you grab a handful to eat dry while on the run, or you have time to sit down with a bowl with milk and fruit. But not all cereals are created equal. The key items to look for when choosing cereal are:

  • Fiber. Choose cereals with at least 3 grams (g) of fiber per serving, but if possible, aim for 5 grams per serving or more.
  • Sugar. Having sugar doesn't automatically make a cereal unhealthy. But the healthiest choices have 5 or less grams of sugar per serving. Check the Nutrition Facts label. This lists total grams of sugar per serving, which includes both naturally occurring sugar and added sugar. Some cereals contain dried fruit, which has natural sugar and adds to the total amount of sugar. But these cereals may still be healthy choices if eaten in moderation. Avoid cereals that list sugar at or near the top of the ingredient list, or that list multiple types of added sugar, such as high fructose corn syrup, honey, brown sugar and dextrose.
  • Calories. If you're counting calories, choose cereals lower in calories, ideally less than 120 calories per serving. Some cereals have more calories per serving but can still be healthy choices.
Examples of good options for dry breakfast cereals
Cereal and serving size Fiber in grams Sugar in grams Calories
General Mills Cheerios, 1 cup 3 1 103
General Mills Fiber One, 1/2 cup 14 0 60
Kashi Go Lean, 1 cup 10 6 148
Kellogg's All-Bran Bran Buds, 1/3 cup 13 8 75
Kellogg's All-Bran Original, 1/2 cup 9 5 81
Post Raisin Bran, 1 cup 7 17 187
Post Shredded Wheat Original Spoon Size, 1 cup 6 0.5 167
Quaker Life Cereal, plain, 3/4 cup 2 6 119

Quick and Flexible Breakfast Options

You have plenty of ways to get in a healthy breakfast each day, and it doesn't always have to be a traditional breakfast menu.

Here are some specific examples of healthy breakfast options:

  • Cooked oatmeal topped with almonds or dried cranberries
  • A whole-wheat pita stuffed with hard-boiled eggs
  • A tortilla filled with vegetables, salsa and low-fat shredded cheese
  • A smoothie blended with fruits, some low-fat yogurt and a spoonful of wheat germ or flax seed
  • Whole-wheat crackers with low-fat cheese or peanut butter
  • A microwaved sweet potato topped with cinnamon
  • A whole-wheat sandwich with lean meat and low-fat cheese and as much lettuce, tomato, cucumber, and sweet peppers as you like
  • Multigrain pancakes with fruit and yogurt
  • A whole-grain waffle with peanut butter
  • Egg omelet with vegetables (use more egg whites than yolk)
  • Greek Yogurt with berries and granola

My Favorites

Easy Scrambled Eggs Muffins

These aren't your ordinary muffins--they're made with plenty of eggs, a little milk, cheese, spinach, tomato, basil, and only a little flour, spooned into muffin cups.

  • Servings: 12

Ingredients:

  • 9 eggs
  • 1/2 cup chopped fresh spinach
  • 1/3 cup skim milk
  • 1/3 cup spelt flour or whole wheat pastry flour
  • 1/4 cup 2% grated cheddar cheese
  • 1 Tbsp chopped fresh basil
  • 1 small tomato, chopped
  • 1/2 tsp sea salt
  • 1/2 tsp cracked black pepper

Preheat oven to 350. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together. Add spoonfuls of the mixture to a nonstick muffin tin or a tin sprayed with nonstick coating. I used a 1/4 C measuring cup to transfer the mixture. Pop them in the oven and bake for 25 to 30 minutes, or until done.

Yummy Greek Yogurt - MY ABSOLUTE FAVORITE!

  • 1 cup Greek 0% yogurt
  • 1 cup berries (I love frozen blueberries)
  • ½ cup granola
  • Sprinkle of ground flax seed

HAVE A WONDERFUL MORNING!