Peanut Butter Maple Banana Muffins

These Peanut Butter Banana Muffins can be made ahead and frozen for a fantastic breakfast treat anytime.

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Photo: Natalie Perry

By Heather Bainbridge

Makes 14 muffins
Hands-on Time: 15 minutes
Total Time: 40 minutes

INGREDIENTS:

2 cups oat flour
1 tsp baking powder
1⁄2 tsp baking soda
1⁄4 tsp coarse sea salt, optional
2 large eggs, divided
2 tsp safflower oil
1⁄2 cup plus 2 tbsp Greek yogurt, divided
1⁄4 cup pure maple syrup
1 tsp pure vanilla extract
3 bananas, divided
2 tbsp natural unsalted crunchy peanut butter

INSTRUCTIONS:

Preheat oven to 350°F.
Prepare batter: In a large bowl, mix flour, baking powder, baking soda and salt (if using).

In a small bowl, whisk 1 egg with oil; stir in 1⁄2 cup yogurt, maple syrup and vanilla.

Add egg mixture to flour mixture and stir until just combined.

Mash 2 1⁄2 bananas and fold into mixture until just combined and no white streaks remain; mixture should still be lumpy.

Meanwhile, prepare filling: In a small bowl, mash remaining 1⁄2 banana; stir in remaining 1 egg, 2 tbsp yogurt and peanut butter until well combined.

Line 14 muffin cups with paper liners and fill one-third of each liner with batter.

Dollop 1 tsp filling into each, then divide remaining batter among liners.

Bake for 18 to 25 minutes, until a toothpick comes out clean when inserted in center.

Let cool in tin for 5 minutes, then remove muffins from tin and let cool on wire racks.

TIP: Muffins are good for about 4 days so freeze any you won’t use within that period. If following our Two-Week Meal Plan, freeze at least 2 muffins and thaw for use when called for.

Nutrients per serving (1 peanut butter banana muffin): calories: 146, total fat: 6 g, sat. fat: 1.5 g, monounsaturated fat: 1 g, polyunsaturated fat: 2 g, carbs: 20 g, fiber: 2 g, sugars: 7 g, protein: 4 g, sodium: 98 mg, cholesterol: 28 mg

Orange Salmon with Asparagus

This simple parchment supper uses just six ingredients, three of which – soy sauce, orange zest and ginger – are all about bold flavor with few calories.

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Photo: Joanne Tsakos

By Candice Kumai

Serves: 4

INGREDIENTS:

Zest 1 orange
1/4 cup freshly squeezed orange juice
1/4 cup ow-sodium soy sauce
2 tsp grated ginger
4 6-oz boneless, skinless salmon fillets
16 asparagus spears, trimmed

INSTRUCTIONS:

Preheat oven to 400°F. In a small bowl, whisk together orange zest, juice, soy sauce and ginger; set aside.

Cut 4 large pieces of parchment paper and place 1 salmon fillet onto each piece. Divide asparagus spears evenly among pieces of parchment, topping fillets.

Pour orange-soy marinade over each fillet and, working with 1 piece of parchment at a time, wrap fillets in parchment paper.

Bring top and bottom edges of parchment together. Pinch both parchment edges together at top and fold down in 1/2-inch sections, towards fillet. Fold each side of parchment in towards fillet in 1/2-inch sections.

Place parchment packets onto a baking sheet and bake for 15 minutes, or until salmon is solid and firm and asparagus is cooked through but al dente.

Nutrients per serving (6-oz orange salmon): Calories: 272, Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 4 g, Omega-3s: 295 g, Omega-6s: 780 mg, Carbs: 6 g, Fiber: 2 g, Sugars: 3 g, Protein: 36 g, Sodium: 466 mg, Cholesterol: 94 mg

Sneaky Ways to Eat Clean All Day Long

NUTRITION
By POPSUGAR Fitness

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Whether you’re trying to take off weight or improve your health, adopting a clean-eating lifestyle can be the change you need to see (and feel) the results.

Replacing processed foods with natural, unrefined options might seem like a struggle at first, but soon it will feel like second nature. If you’re curious what it’s about, or you’re ready to eat clean for a day, here’s what to do all day long.

MORNING
Start the morning with a smart sip: After you’ve sipped on some water, kick your clean-eating plan into gear with a healthy green juice or hot water with lemon before breakfast. As you hydrate with H2O, the lemon works to balance your body’s pH and aid in healthy digestion.

Skip sugar in your coffee: Your sugar-laden latte or iced coffee is (unfortunately) not a clean choice. Skip the sugar—and the calories, bloat, and crash that can come with it—and opt for a strong, bold, and unsweetened caffeinated choice instead.

Kick out refined carbs: No goods from the pastry case or bagels this morning! If you like to start the day with carbs, be sure to keep them complex (like quinoa or sweet potato) and full of fiber. This way you’ll be supporting your digestion and your energy levels.

AFTERNOON
Reach for green tea: Overstimulating with loads of coffee can leave you feeling anxious and unfocused, so swap out your second cup of joe for antioxidant-rich green tea. It’s high in catechins, which speed up liver activity and increase the production of detoxification enzymes.

Cut out condiments: Ketchup, mayo, ranch dressing—whatever comforting condiment is your pick — keep it far away from a day of clean eats. Focus on fresh natural flavors of your favorite herbs and citrus to add extra flavor and benefits to your plate. If you’re in need of something creamy on a sandwich or salad, spread on avocado for all its omega-3 acids and fiber.

Bring on the greens: When it comes to lunch and dinner, always add something green to your plate. Serve spinach with last night’s leftovers or order a satisfying salad at your favorite lunch spot. It ups the nutrition of every clean meal, every time.

EVENING
Skip the booze: Beyond all the sugar and unnecessary calories an evening cocktail offers, alcohol can keep you up or make for a restless night of sleep. Skip the booze, and opt for an all-natural mocktail instead.

Go au natural with dessert: You don’t need to say sayonara to a sweet ending at the end of your meal—just keep it clean and natural instead of overloading with sugar and chemicals. Grab a light treat like a piece of fresh fruit or a taste of dark chocolate instead to stay on course.

Keep water beside your bed: Hydration is key to any healthy lifestyle, and sipping on water through the night will keep you feeling energized and clear-headed the following morning. One of the best ways to ensure a great next day is a good night’s sleep and water ready to go in the morning!

5 Keys to Running Healthy and Staying Injury-Free

Follow these rules, and you’ll spend more time on the road and less time in rehab.

By: Jennifer Van Allen
Image by: Jonathon Rosen

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AVOID THE TERRIBLE TOO’S. Doing too much, too soon, too fast is the number-one cause of running injuries. The body needs time to adapt to increases in mileage or speed. Muscles and joints need recovery time so they can handle more demands. If you rush that process, you could break down rather than build up. So be the tortoise, not the hare. Increase your weekly and monthly running totals gradually.

Follow the 10 percent rule: Build your weekly mileage by no more than 10 percent per week. So if you run 10 miles the first week, run 11 miles the second week, about 12 miles the third week, and so on. There may be times when even a 10 percent increase proves too much. Use the 10 percent rule as a guideline, but realize that it might be too aggressive for you.

LISTEN TO YOUR BODY. Most running injuries don’t just come out of nowhere and blindside you. Usually, there are warning signs—aches, soreness, and persistent pain. It’s up to you to heed those signs. If you don’t, you could hurt something else as you try to change your gait to compensate for the pain.

GET GOOD SHOES. Running shoes have changed a lot over the years, and there’s a dizzying variety of models, brands, and types to choose from. There are even minimalist shoes designed to mimic barefoot running (although there’s no scientific evidence that forgoing shoes decreases injury risk).

There’s no single best shoe for every runner—your goal is to find the one that offers the best support and fit for your unique anatomy and biomechanics. Don’t buy a shoe just because it’s the cheapest, because it “looks fast,” or because it matches your favorite workout gear.

You should replace your shoes every 300 to 500 miles. Note the date that you bought your shoes in your training log so that later you’ll know when it’s time for a change. And when it’s time to buy, visit a specialty running store—the staff there will ask you lots of questions, watch you walk or run, and take other steps to help you find the right shoe.

TAKE GOOD NOTES. A detailed workout log can help keep you motivated and injury-free. Take some time after each workout to jot down notes about what you did and how you felt. Look for patterns. For instance, you may notice that your knees ache when you run on consecutive days, but you feel great when you rest in between running days. This will help you determine the best routine for you. Plus, it will help get you out the door when the going gets tough.

You can draw confidence from seeing all the miles pile up. And the next workout doesn’t seem as daunting when you see how much you’ve already accomplished. There are lots of online training logs available, like the one here, but a notebook and a pencil work just as well. Here are some data that you should consider including in your training diary:

Daily or weekly goal

Mode of exercise (run, elliptical, swim, bike, etc.)

Distance (in miles or kilometers)

Workout time in minutes

Weather conditions

Time of workout (this can influence how you feel)

Route and terrain (hills, treadmill, track, trail)

How you feel before, during, and after the run

Shoes and gear used

Music

Interesting things you saw along the way

Notes about the people you ran with

CROSS-TRAIN. Running is hard on your body, there’s no doubt about it. So experts agree that most runners can benefit from cross-training activities to help improve muscle balance and stay injury-free. Swimming, cycling, elliptical training, and rowing will burn a lot of calories and boost your aerobic fitness.

Keep It Safe

Cross-training can help you stay fit when you can’t run, but choose wisely, says runner and sports podiatrist Stephen Pribut, D.P.M., of Washington, D.C. Some activities may worsen an injury. Below is a list of common running injuries and what cross-training activity is safe to do with the injury’s symptoms.

Runner’s Knee- Swimming and depending on the severity of the injury, stationary bike and elliptical can be safe activities.

IT-Band Syndrome (ITBS)- Swimming and depending on the severity of the injury, stationary bike, elliptical and rowing machine can be safe activities.

Calf Strain/ Achilles Pain- Stationary bike, elliptical, swimming, and rowing machine

Plantar Fasciitis- Stationary bike, elliptical, swimming, and rowing machine

Shin Splints- Swimming and depending on the severity of the injury, stationary bike can be safe.

Stress Fractures- Swimming and depending on the severity of the injury, stationary bike can be safe.