Nourished November

It is the second week of November! Time flies when you are having fun TRANSFORMING! We are so pumped to finish 2022 STRONG with you! The BEST is yet to come! Thank you for continuing to transform in EVERY WAY! We just finished The Armor of God (our TransFit Bible Study) and we are excited to start a new Bible Study in January! Message us here if you would like to join us in January!

Holidays will be here in a blink, here are 3 tips to get you started on the right track.

♦️3 TIPS TO START THE HOLIDAYS STRONG♦️

1. Prepare your mindset! Decide today to focus on the reason for the season which is Jesus! Choose to plan your days and protect and prioritize your time over the holidays. Get a new journal or write down in your calendar your focus and your action plan for these next 6 weeks. Recommit to it daily. 

2.Prioritize your movement time this season. Shift your mindset from “I have to workout because I ate too much” to  “I get to workout so I can serve my loved ones well”.  If we are not taking care of ourselves and our bodies, how can we love others well and live fully for Christ? Fitness is not only about how you look but how you LIVE. Release perfectionism this season. Aim to maintain your workouts, your walks, yoga, and your quiet time.  Maintain your healthy habits of movement daily, extra water, and more green foods! Set aside time to set your mind for a successful day, reminding yourself that your health is essential. Thanksgiving and Christmas is time to celebrate our blessings, family, and Jesus.

3. Plan and choose your indulgences.  Planning what & when you can and will control. This is a secret to your success. If you know there is a delicious dessert at the party you will attend, enjoy a small portion, release any guilt, and then have a healthy breakfast the next morning and an extra glass of water. Plan for it! Skip the worldly holiday eating plan of over eating and ditch the diet culture that says you can’t be healthy over the holidays. Enjoy your holiday events with moderation and mindfulness.

Sweet friend, let’s forget about perfectionism over the holidays and go into the holidays with a mindset shift. Think differently going into the holiday season. Make a positive shift in 2022. You can make time to move, you can eat healthy and have treats in moderation, not the all or nothing mentality. Today, get unstuck in the performance and perfectionism culture. Our primary motivation is to honor the body God gave us. Yes, our Holiday Extravaganza starts next week. We are excited to encourage each other to maintain healthy habits daily. Christ centered accountability to keep you LIVING your best during the holidays! Praying for you!

We are focusing on NOURISHING our bodies in November. And this week is all about nourishing our bodies through NUTRITION! What you fuel your body with really does matter! There are SO MANY amazing recipes that are healthy and tasty beyond belief! We want to encourage you to try some of these INCREDIBLE recipes!

Ingredients

• 2 lbs 99% lean ground turkey breast

• 3 15oz cans of great northern beans (or kidney beans)

• 1 15oz can of pumpkin puree

• 1 onion

• 3 cloves of minced garlic

• 1/2 Tbsp chili powder

• 1 Tbsp chili powder

• 1 tsp oregano

• 2 tsp black pepper

• 2-3 cups of low sodium chicken broth

• 1 tsb olive oil

• Salt, to taste

Directions

• Spray large frying pan with oil, and over medium heat, cook the turkey, onion, and garlic for about 4-5 minutes or until mostly white.

• Pour the beans, pumpkin, peppers, spices, and broth into a large pot or crockpot.

• Mis in the pot and let simmer or if in a crockpot, set on LOW for 8 hours or HIGH for 4 hours.

• Garnish with avocado, Greek yogurt, cilantro, and salsa.

• Enjoy!

Ingredients

• 1 cup almond milk

• 1/2 cup pumpkin puree

• 1 serving vanilla protein powder

• 1 frozen banana

• 1 Tbsp ground flax seed

• 1 tsp pumpkin pie spice

• 1tsp cinnamon

• 1/2 tsp vanilla extract

• Crushed ice to fill

Directions

• Place all ingredients in a blender and blend until smooth.

• Pour into a glass and top with cinnamon.

• Enjoy!

Stretch more this November! Want to know more about SI joint pain and stretches to help with it? Check out this document on the TransFit website!

Three New Fall Recipes You NEED To Try!

Sweet friends,

It’s October, which means it’s officially FALL— FINALLY! Bring on that cooler weather! It also means it’s time for new healthier, delicious fall recipes! We are so excited to share some of our favorites with you! Approved by our TransFit Nutritionists.

You and your entire family can enjoy these recipes, and fall is a great time to encourage your kids to help out in the kitchen! It’s a win for everyone!

Porter’s Favorite Pumpkin Bread

Porter’s Favorite Pumpkin Bread

Ingredients:

• 1 cup light brown sugar

• 2 large egg whites

• 1 cup pure pumpkin

• 1/2 cup canola oil (or substitute coconut oil)

• 1/3 cup low-fat plain yogurt (I used 2% organic Greek yogurt)

• 1 tsp vanilla extract

• 1 cup all-purpose flour

• 3/4 cup whole wheat flour

• 1 1/2 tsp baking powder

• 1 tsp ground cinnamon

• 1/2 tsp ground nutmeg

• 1/2 tsp baking soda

• 1/2 tsp salt

Instructions:

• Preheat oven to 350 degrees.

• Spray metal loaf pan with nonstick cooking spray with flour.

• In large bowl, combine brown sugar and egg whites.

• Add pumpkin, oil, yogurt and vanilla extract, and stir to combine.

• In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda and salt.

• Add flour mixture to pumpkin mixture, and stir until just combined (don’t overmix!)

• Pour batter into prepared pan.

• Bake 45 to 50 minutes. Cool in pan for 10 minutes.

• Invert pumpkin bread onto wire rack. Cool completely.

Pumpkin Turkey Chili

Pumpkin Turkey Chili

Ingredients:

• 2 lb. 99% lean ground turkey breast

• 3 15 oz. cans of great northern beans, or kidney beans

• 1 15 oz. cans of pumpkin puree

• 1 onion, chopped

• 3 cloves of garlic, minced

• 1/2 tbsp chili powder

• 1 tbsp oregano

• 1 tsp black pepper

• 2-3 cups of low sodium chicken broth

• 1 tsp olive oil

• Salt to taste

Instructions:

• Spray a large frying pan with oil, and over medium, cook the turkey, onion and garlic for about 4-5 minutes or until mostly white.

• Pour into large pot or crock pot the beans, pumpkin, peppers, spices and broth.

• Mix in the pot and let simmer or crockpot and set on LOW for 8 hours or HIGH for 4 hours.

• Garnish with avocado, greek yogurt, cilantro and salsa! Enjoy!

Apple Cinnamon Energy Bites

Apple Cinnamon Energy Bites

Ingredients:

• 1 1/2 cup oats

• 3/4 cup organic creamy nut butter of choice

• 3/4 cup honey crisp apples, grated, small

• 1/3 cup finely chopped walnuts or pecans

• 1/3 cup ground flax seed

• 1/3 cup local honey

• 1 tsp vanilla extract

• 1 tsp cinnamon

• 2 tbsp Chia seeds

• 1/3 cup chocolate chips

  ** optional

  Instructions:

• Stir all ingredients together in a bowl until combined.

• Cover and chill in a bowl 30 minutes.

• Roll into 1 inch balls. Store in an airtight container! Enjoy!

Need more great fall recipes? We are offering a NEW Fall Meal Plan for only $9.99! The plan was created by our registered dietitians, Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes!

If you would like to set up an appointment with our registered dietitians or nutritionists, please feel free to email us at transfitathens@gmail.com. We can’t wait to encourage you this week as you commit to your health!

Blessings,

Team TransFit

Need a Favorite, New Pumpkin Recipe?! 🎃😋

Sweet friends, Happy Fall - officially!  It is that time of year again! Even though this week it has been 90 degrees in sweet Athens GA! Whhoooohhh we have been sweating in the studio! Halloween is right around the corner and we know what that means- LOTS of pumpkins!! It's still a little too early to carve pumpkins for Halloween, so we decided to get in the fall spirit by incorporating other forms of pumpkin in our lives! This is great news because pumpkin is not only delicious in many different foods, but it is incredibly healthy as well!  

Pumpkin puree contains more than 700 percent of the daily value of Vitamin A based on a 2,000-calorie diet. Vitamin A helps support cell reproduction, vision health, immune function, bone health, healing and fetal development. Also, pumpkin puree provides 39 mcg of vitamin K per cup to help with blood coagulation and potentially protect against osteoporosis.

One cup of pumpkin puree provides more than 500 mg of potassium, more than you get in one banana. Also, pumpkin puree contains 7 grams of fiber per cup.

Pumpkin's orange color is a clue to its high antioxidant content and source of beta carotene. Pumpkin puree also provides vitamin C, an antioxidant that supports tissue repair and immunity, as well as vitamin E, which fights disease-causing free radicals in the body.

We had fun this past weekend testing and tasting lots of delicious, but healthier versions of some traditional fall favorites! Here are some of my family's favorite recipes to start your pumpkin season in a delicious and healthy way!

Porter's Favorite Pumpkin Bread

Ingredients:

• 1 cup light brown sugar
• 2 large egg whites
• 1 cup pure pumpkin (you can use canned organic pumpkin)
• 1/3 cup Coconut Oil (melted)
• 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1 & ½  teaspoon baking powder
• 2 teaspoonsground cinnamon
• ½  teaspoon ground nutmeg
• 1/2 teaspoon baking soda
• ½ teaspoon salt

Directions:

1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.
2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

---

 Pumpkin Protein Greek Yogurt Parfait

Ingredients

• 1 Cup Greek Plain Yogurt (I use FAGE 2%)
• 1/2 Cup Organic Pumpkin Puree
• 1/2 Tsp Cinnamon
• 1/2 Tsp Vanilla Extract
• 1 Tsp Honey or 2 drops of stevia
• 1/2 Cup Quick & Easy Granola

Directions:

Mix 1st five ingredients together, add granola on top and extra cinnamon to taste! Enjoy a delicious fall protein packed meal! 

---

Pumpkin Energy Bites

Ingredients: 

• 1 1/4 cups old-fashioned rolled oats
• 3/4 cup peanut butter (or other nut butter of choice) 1/2 cup pumpkin puree
• 1/4 cup ground flaxseed
• 1/4 cup honey
• 1/2 cup dark chocolate chips (optional!)

Directions:

Combine ingredients in medium bowl. Cover and refrigerate up to two hours. Remove from fridge and roll into 1-inch balls and place on baking sheet lined with parchment paper. Refrigerate balls for another two hours. Energy bites are perfect for healthy treat at a party or can be stored in air-tight container in the fridge for snacks during the week! Enjoy! 

---

We hope that you will enjoy these healthy recipes this fall! Let us continue to give our best and  grow stronger in body mind and spirit.  Scripture reminds us how each hour is an opportunity and each moment is precious- so let us dedicate every moment of this next week to living a healthy, dedicated and Christ-like life for His glory! Our TransFit Team is praying for you, sweet friend!

Come join us next Monday and Tuesday for the Lululemon pop-up shop from 8-11 AM on Monday and 8-10 AM on Tuesday for their new fall collection! We are so excited and hope you can come join us for a session and some shopping!  

 Blessings, 

Team TransFit

Pumpkin Snacks and Crafts

It's finally starting to feel like fall here in Athens. The leaves are changing colors, the nights are cooling off, and of course pumpkins are everywhere. It's still a little too early to carve pumpkins for Halloween, so the kids and I decided to get in the fall spirit by incorporating other forms of pumpkin in our lives!

Porter's Favorite Pumpkin Bread

Ingredients

• 1 cup light brown sugar
• 2 large egg whites
• 1 cup pure pumpkin (you can use canned organic pumpkin)
• 1/3 cup Coconut Oil (melted)
• 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1 & ½  teaspoon baking powder
• 2 teaspoons  ground cinnamon
• ½  teaspoon ground nutmeg
• 1/2 teaspoon baking soda
• ½ teaspoon salt

Directions

1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.
2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

Pumpkin Pie Protein Smoothie

(Makes 1 serving) Ingredients

• 1 cup Almond Milk
• 1/2 cup pumpkin (I used pureed, canned, organic)
• 1 serving Vanilla Protien Powder
• 1 frozen banana
• 1 TBSP Ground flax seed
• 1 tsp. Pumpkin Pie spice (no sugar added)(nutmeg, ginger)
• 1 tsp + Cinnamon
• ½  tsp Vanilla extract
• Crushed ice to fill - (you can also throw in a few small carrots for extra veggies!

Directions

1. Place all ingredients in a blender, and blend till smooth.
2. Pour it into a pretty glass, top with cinnamon, coconut & enjoy

Pumpkin Turkey Chili

Ingredients

• 2 lb. 99% lean ground turkey breast
• 3 15 oz. cans of great northern beans, or kidney beans
• 1 15 oz. cans of pumpkin puree
• 1 onion, chopped
• 3 cloves of garlic, minced
• ½ Tbsp Chili powder
• 1 Tbsp..Cumin
• 1 Tsp. Oregano
• 2 tsp. black pepper
• 2-3 cups of low sodium chicken broth
• 1 tsp. olive oil
• Salt to taste

Directions

1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white
2. Pour into large pot or crock pot the beans, pumpkin, peppers, spices and broth.
3. Mix in the pot and let simmer or crockpot and set on LOW for 8 hours or HIGH for 4 hours.
4. Garnish with avocado, greek yogurt, cilantro, and salsa! Enjoy!

"I am Thankful" Pumpkin Craft

Materials

• orange and green construction paper
• staples or brads
• scissors

Directions

1. Cut out 8 pieces of orange contraction paper into 1 inch strips.  You will also need to cut out 2 leaves and 2 skinny strips of green contraction paper for the vines
2. Have the kids write something they are thankful for on each strip of orange construction paper.  Be sure to leave about a 1 inch space on the sides of the strip so the writing isn't covered up when stapled together
3. Use a stapler or brads to attach the orange strips at the top and then at the bottom to form a pumpkin.
4. Add your leaves and green vines.  I rolled up the green construction in a paper to help curl the vines.

We are also thinking about heading out to a pumpkin patch or corn maze soon while the weather is so nice. Being active as a family is a great way to stay healthy, and for us to spend some time together. Plus it gives the little people a perfect opportunity to pick out their favorite pumpkins and to tire themselves out a bit on a hayride or in the corn maze.

There are two farms nearby that offer these fun activities: Washington Farms and Athens Corn Maze. Pick the one closest to you and take your kids on an adventure this fall!

Blessings,

Caroline