Heart Healthy Foods

Let’s keep focused on our goals from the Iron Sharpens Iron Challenge. We can encourage each other to continue going strong and to staying committed. We are better together!

All about ♥️ hearts in February. We have discussed the importance of HIIT for our hearts and we have shared some amazing healthy recipes to love! This week is all about HEART-HEALTHY FOODS! These are foods that help your body and heart to function to the best of their ability. So without further ado, here are some of the TOP 6 heart-healthy foods you need to add in this week!

Top 6 Heart-Healthy Foods

1. Hemp Hearts are the "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart!  

3. Leafy Greens contain nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for overall better blood flow. 

4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micronutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression are not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

6. Beets are full of healthy nutrients, like calcium, iron, potassium, and protein. Beets contain antioxidants and anti-inflammatory agents which have shown to reduce the risk of some cancers. Drinking beet juice has also shown to improve cardiorespiratory endurance and increases overall efficiency so this will help you get through your workouts! 

Looking for some healthy recipes to try? Check out the TransFit Athens website for some great ideas! 

Performance Ready Nutrition 
Remember TransFit is a pickup location for your healthy meals and snacks. Order online By Friday at midnight and pickup your meals at TransFit! Enjoy! 

EXCITING FEBRUARY  NEWS!
Check out these awesome opportunities to RISE TOGETHER and Finish Strong in February!

Weekly Wellness Nutrition Group

 If you would like to join us in February (Mondays 9:30) please email us here or sign up on the APP for the RISE TOGETHER WEEKLY WELLNESS PROGRAM.

Sign up on the TransFit app today to reserve your spot for this awesome opportunity! 

TransFit GIRLS
We are so excited to start back with our TransFit MIDDLE SCHOOL GIRLS today 4:30pm! This is a great opportunity for middle school girls to learn more about fitness and nutrition in a fun and encouraging environment. Sign up on the app to reserve your girl's spot! 

Want to be a part of something amazing? Consider helping with the RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends. Sign up today! Email us at transfitathens@gmail.com with any questions!

♥️We are thankful to serve you in your whole body health goals. Keep showing up, giving your best for you, for today.

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

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

High-Protein Salad You NEED To Try!

Sweet friends,

We can't believe August is almost over! This month, we focused on COMMITTING, whether in our exercise, our nutrition or our spiritual journey. It's been a great month at the studio and we want to encourage you to finish the month STRONG and COMMITTED to our goals and dreams!

REMINDER: Our challenge this week is to incorporate high protein snacks in our daily nutrition plan!

Here are some great suggestions of snacks that you can take with you on the go in your busy schedule this week!

Here is a salad full of protein you can try at home this week with your family to stay committed to your nutrition!

Southwestern Salad

Ingredients

• 1/2 ripe avocado
• 1/2 cup packed fresh cilantro
• 1/2 cup nonfat plain yogurt
• 2 scallions, chopped (optional)
• 1 clove garlic, quartered
• 1 tablespoon lime juice
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon salt
• 3 cups mixed greens
• 1/2 cup black beans, canned (rinsed) or cooked
• 1/2 cup corn kernels, fresh or frozen 
• 1/2 cup grape tomatoes
• 1/4 cup edamame

Instructions

1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, oil, and salt in a blender; blend until smooth.

2. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn, edamame and tomatoes. Sprinkle with a touch of Mexican cheese! 

Blessings,

Team TransFit

Are you ready for a Nutrition Challenge You CAN do this week?

Good morning, sweet friends,

 Today is the day! You are ready for a new nutrition challenge! This month, we are focusing on COMMITTING each day to our whole body health plan! Let's focus this week how we can commit to our health by making some changes with our nutrition! 

YOUR CHALLENGE THIS WEEK: ADD IN HIGH QUALITY PROTEIN SNACKS!

One new way you could COMMIT this week is to increase the amount of high-quality protein that you include in your daily nutrition plan! Protein is an essential food for repairing muscle tissue and keeping you feeling full longer. Replace processed foods with quality protein and you will feel the difference. A great way to incorporate this essential protein in your diet is to include it in the snacks that you eat throughout the day! High protein snacks (15-20  grams) should be consumed 30-45 minutes after workouts for maximum muscle building and repair benefits. They can also be consumed as a snack throughout the day to fight cravings and to help manage weight. Below are some suggestions of snacks that you can take on the go during your busy schedule. COMMIT to incorporating a few of these snacks in your diet this week!

Here are some of our dietitian, Kaeti Shurling's favorites:

• 1/4 cup of nuts (cashews are a great option!)
• 1/2 cup of trail mix
• 1 cheese stick
• 4 oz of low fat cottage cheese
• 1 hard boiled egg
• 1 cup of plain Greek yogurt with slivered almonds
• 1/2 cup of cooked Edamame
• Koia drinks
• 1/2 cup of chickpeas
• 1/2 cup of black beans
• 3 oz of tuna
• Kind Bars (under 5 grams of sugar)
• 2 tbsp of peanut butter
• Turkey roll-ups
• Rice cake layered with nut butter and chopped walnuts

Here is a homemade protein bar that you can make this week and also store to take with you on the go!

Homemade Protein Bar (Approximately 180-220 calories, 15-20g protein)

Ingredients:

• 2 & 1/2 cups whole grain oats
• 1/2 cup natural creamy peanut butter
• 4 scoops vanilla protein powder
• 1/2 cup unsweetened almond milk
• 1 tsp pure vanilla extract
• 1 tsp cinnamon

Directions:

1. Line a 8x8 dish with wax paper

2. Mix all ingredients by hand

3. Press mixture down into dish, using a spatula to flatten

4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

Try out these great high protein snacks and COMMIT to your healthy lifestyle with a delicious, higher protein nutrition plan!

High Protein Trail Mix

• 1 cup lightly salted almonds
• 1 cup lightly salted walnuts
• 1/2 cup sunflower seeds
• 1 cup dried cranberries or blueberries
• 1/2 cup dark chocolate chips (leave chocolate chips out if you will be outdoors) 
• 1 tsp. sea salt
• 1 tsp. cinnamon

**For nut allergies, replace the almonds and walnuts with pumpkin seeds & sunflower seeds!

You can always toast the nuts in the oven at 450 degrees for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Let the family measure and mix and have fun playing with your favorite combinations. Place 1/4 cup into snack bags and keep in your snack basket! 

We are excited to see you this week to help you reach your goals!

Blessings,

Team TransFit