🔥 7 Foods that Balance Hormones and Help You Lose!

Hey friends,

What an awesome week it’s been at the studio! We are so proud of you all for showing up and starting January strong. If you haven’t read about Paige Colquitt’s Holiday Extravaganza transformation, check that out on our blog HERE.

Have you ever felt like you’re exercising and eating a better-balanced diet, but still seeing no progress? Still feeling sluggish? Often, unbalanced hormones can sabotage your goal of feeling your best. Your body’s hormones help control everything from your metabolism to your body’s fat storage. Today we want to introduce you to 7 superfoods you can add into your daily nutrition plan to revive your body to help you feel your best!

Avocados

Avocados contain a substance known as beta-sitosterol. Beta-sitosterol has been shown to significantly lower blood cholesterol levels, balance cortisol levels, and decrease inflammation in the body. And, you can add them to literally anything! Who doesn’t love another reason to eat avocados?

Nuts

Almonds contain protein and fiber, and are known to slow the absorption of carbohydrates in the body. Studies have found that walnuts are also a good source of the hormone melatonin, which helps promote more restful sleep.

Cinnamon

Cinnamon has the ability to speed up the metabolism and stabilize blood sugar levels, which can help with weight loss. It also has anti-inflammatory and anti-bacterial properties that help keep your body healthy. In fact, it’s the cinnamaldehyde in cinnamon that naturally helps balance the body’s hormones. Add some cinnamon to your oatmeal or sprinkle some on an apple and enjoy a healthy snack!

Green Tea

Studies have shown that green tea extract increases metabolism and helps the body burn fat. It provides a boost of energy while blocking the release of the stress hormone cortisol, which helps gut the accumulation of belly fat! It also helps you warm up on these cold winter days! Purchase our team’s favorite green tea on Amazon HERE.

Pomegranates

Pomegranates have amazing anti-cancer, anti-inflammatory, and antioxidant properties that help keep the body healthy and fight off disease. They also provide the same estrogens that the female ovaries produce – estradiol, estrone, and estriol. Adding pomegranates to your diet can help reduce mood swings while helping your body combat breast cancer and heart disease.

Turmeric

Adding turmeric to your meals will do more than just spice things up. Turmeric naturally reduces inflammation, pain, and swelling in the body. It also helps to balance your hormones and keep your immune system functioning properly! Sprinkle it on your food or make Turmeric Tea or Golden Milk for a warm drink. Get our team’s favorite Turmeric from Amazon HERE.

Broccoli

Broccoli contains high amounts of photochemical called indoles, which play a large role in estrogen metabolism. Indoles work to convert estrogen into a safer form for the body to metabolize, which reduces the risk of estrogen-linked cancer, including breast cancer and prostate cancer. 

Try introducing some of these super foods and drinks into your daily nutrition plan and see how much better you feel! Eating a well-balanced diet with plenty of nutrients will revive your body and help you live transformed.

We’ve included a tasty recipe below that incorporates a few of these foods! Try it out and let us know what you think— we love when you tag us in your social media posts!

Superfood Salad

Ingredients

• 4 cups of leafy greens 

• 1/2 c chopped broccoli  

• 1/2 c chopped red apple

• 1 avocado sliced 

• 1 pomegranate seeds removed

• 1 cup walnuts roughly chopped

Dressing

• 1/2 cup avocado ripe

• 1 tsp seeded mustard

• 2 tbs lemon juice

• 6 tbs olive oil

• 1 splash apple cider vinegar

• 1 pinch sea salt

• 1 pinch black pepper

  
  Instructions

• Combine all the ingredients for the salad in a large bowl.

• Place all the ingredients for the dressing in a blender and process for 20-30 seconds or until you reach a smooth consistency!

• Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!

Don’t forget to sign up for sessions in advance on the app!

If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

🎉 Jump Start Your 2019 with Our New TransFit Packages!

Sweet friends,

We hope you had a wonderful Christmas with friends and family! To those of you who are participating in the Holiday Extravaganza, finish strong and remember your goals as we approach the last challenge day- NEW YEARS! Remember the goal of this challenge is not to restrict you, but to help you treat your body consistently as the amazing gift it is!

Let’s all stay motivated and active this holiday! Don’t overindulge in leftover holiday treats. You can find workouts and recipes to stay on track even while traveling on our website or on our TransFit app HERE.

During this time of rest and relaxation, we encourage you to take time to focus on your goals for 2019— through health and all other areas of your life.

As we transition into the New Year, we are so excited to announce our TransFit January Jump Start Packages! Are you ready to jump start your body, mind and spirit for a successful year in 2019? These packages will provide you with a healthy all-inclusive approach to help you meet your fitness goals! The January Jump Start packages will get you on the right track to live transformed and make 2019 the best year for body, mind and spirit!

January Jump Start Package - $49

(4 week body, mind and spirit plan to jump start your transformation)

4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)

• Blank Meal Plan template for you to customize

• 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration

• One month Transform Your Body Exercise Plan

• January Jump Start Getting Started Guide and 10 New Year's Steps to Success

• 2019 TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• TransFit January calendar with weekly challenges to keep you motivated

• Weekly inspiration and email support

  ***Jump Start Package will be emailed to you via PDF on January 1st! This package can be purchased on our website by clicking the button below.

January Jump Start Package Elite - $85

This package includes all of the above benefits, plus a 25 minute personal consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers. This will completely assess your body and create an individualized plan to help you reach your goals for 2019. This can be purchased on our website by clicking the button below!

January Jump Start Package Platinum (*most savings*) - $195

This package includes all of the above benefits, plus 8 transformer sessions to be used in January 2019! You will have all our meal plans, recipes, home workouts, and consultation to help you develop your transformation plan and add additional strength, cardio and flexibility sessions in the studio. This package can be purchased on our website by clicking on the button below so you can receive and book your 8 transformer sessions as well!

January Jump Start Package ULTIMATE - $395

This package includes all of the above plus an additional weekly 30 minute session with one of our Personal Trainers or Nutritionist to customize your transformation and help keep you accountable for your goals! With this package, you are guaranteed to reach your goals and rest your body, mind, and spirit. This package can be purchased on our website by clicking the button below!

If you have questions about any of these packages, please email us at transfitathens@gmail.com for more information! January Jump Start packages will be emailed to you on January 1st. We can’t wait to see you in the studio in 2019 ready to start your transformation!

TransFormer Power Lunch

TransFormer Power Lunch

Ingredients

• 3 cups chopped baby spinach or kale

• 1 medium pear, chopped

• 1/8 c dried cranberries

• 1/4 cup chopped walnuts or cashews

• 1/4 cup edamame or chickpeas

• 1/2 cup any roasted vegetable leftover (roasted butternut squash or sweet potatoes are best)

• 1/4 avocado

• 1/4 cup quinoa

• 1 oz. (1 tbsp) goat cheese, crumbled

Instructions

• In a large bowl, combine the greens, pears, cranberries, nuts, quinoa, roasted vegetable beans and cheese.

• Drizzle with vinaigrette.

• Toss for 1 minute, coating every leaf.

• Add avocado on top and top with fresh ground pepper. Enjoy!

Here is one of our favorite workouts of 2018! Try this out at home over the next few days to feel recharged and strong headed into the new year! You can also check out workouts on our app HERE or on our YouTube channel HERE.

Last, we want to thank you all so much for another amazing year! God has truly blessed us, and we have loved watching Him use TransFit as a ministry to inspire and encourage us all to transform body, mind and spirit. We could not be more grateful for you all! If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

🎄Merry Christmas from Team TransFit! 🎄

Merry Christmas sweet friends!

We are overwhelmed with appreciation and joy for our family here at TransFit! We are humbled by everything that God has accomplished in our studio during the 2018 year, and it’s because we have the greatest clients. Each of you inspires our team to live through Christ fully every single day, and we are so grateful to know each of you! Our clients are one of our biggest blessings and gifts!

Thank you for being part of TransFit! God is working and transforming this community!

Our entire team would like to thank you for a great year here at TransFit! We are so blessed by the love, support, and prayers from each of you. Today, we want to reflect on the true reason for the season. The Lord sent His son to Earth for each of us! May we look to Him, during this season and celebrate what He has done in each of our lives. 

"She will bear a son, and you shall call his name Jesus, for he will save his people from their sins." Matthew 1:21

We pray that you enjoy this Christmas season spent with friends and family! Merry Christmas! He is the reason for the season! 

We look forward to seeing your smiling faces back in the studio! Please sign up for sessions in advance on our app due to holiday scheduling. If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

✨ 4 Healthy Holiday Breakfast Recipes for You!

Sweet friends,

We are less than ONE WEEK from Christmas! We are so excited to spend precious time with family and friends this holiday season! It is so important to start the day with healthy, filling meals that are filled with nutrients that can fuel our body! We want to share four of our favorite breakfast holiday recipes that you entire family will enjoy! Packed with protein giving you the energy and strength you need to finish 2018 strong and vibrant! If you need other healthy recipes this holiday season, check out our other recipes HERE.

Mini Egg Frittatas

Mini Egg Frittatas

Ingredients

• 10 large eggs

• 1 cup chopped bell peppers

• 1/2 cup chopped onion

• 1 cup cooked crumbled low sodium chicken sausage or turkey bacon 

• 1 cup chopped spinach

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

Directions:

• Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

• Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and sauté for 2 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

• Whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

• Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

• Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

• Store in the an air tight container in the refrigerator. Eat within 5 days.

Chia Seed Pudding

Chia Seed Pudding

Ingredients:

• 1/4 cup vanilla-unsweetened almond milk

• 1 tablespoon pure maple syrup

• 1/2 teaspoon pure vanilla extract

• 2 tablespoons chia seeds

• 1/2 cup of your favorite berry (frozen blueberries/raspberries)

• 1/4 cup sliced almonds, toasted

• 1/2 tsp cinnamon + any desired topping

• 1/2 cup plain low-fat (2 percent) Greek yogurt (optional)

Directions:

• In mason jar (or bowl) combine all ingredients except berries & almonds.

• Shake or stir well. Stir to distribute the seeds if they have settled (after 5 minutes).

• Cover and refrigerate overnight or for 30 minutes. When ready to eat mix in the almonds & berries.

**Great to make a few jars at one time and place in fridge. Try other fruits or topping! Walnuts and coconut flakes are also great!

**Depending on the type/brand of chia seed you buy you may have to experiment with just the right amount of liquid to get the consistency like you like it!

Baked French Toast

Baked French Toast

Ingredients:

• 8 slices of Sprouted Cinnamon Raisin Bread (or whole wheat bread sprinkled with cinnamon if you don’t like raisins)

• 1 1/2 cup almond milk (no sugar, vanilla)

• 1/4 cup maple syrup + extra for drizzling

• 6 eggs

• Cinnamon

  Directions:

• Cube bread into 1- 8 inch square pan

• Whisk together almond milk, eggs and maple syrup.

• Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

• Bake at 375° for about 35-40 minutes, until eggs are set.

• Cut into 4 pieces, drizzle with maple syrup and serve. Yum!

Gingerbread Smoothie

Gingerbread Smoothie

Ingredients:

• 1 cup unsweetened vanilla almond milk

• ½ frozen banana

• 2 tsp ginger (or 1 tsp fresh ginger)

• 1 cup 2% Greek yogurt

• 1 tbsp ground flax seed

• 1 tsp cinnamon

• 1 tbsp maple syrup

• 1 cup crushed ice

Directions:

• Put all ingredients in the blender and blend until smooth! Enjoy!

Click the link below for more recipes that your entire family will enjoy. We have recipes for salads, smoothies, appetizers, dinners and more! 

We want to encourage you as we approach our second challenge day of Holiday Extravaganza and stay strong! We encourage you to go on walks with your family and eat healthy, nutritious meals that fuel your body! Need a transformational workout that you can do at home? Try one of our home workouts on the TransFit app HERE or follow a workout video from our YouTube HERE.

Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. Check out our other recipes on our website HERE. Please email us at transfitathens@gmail.com if you have any questions. We look forward to seeing you soon!

Blessings,

Team TransFit

❤️ Try Our Holiday Hustle Workout with Your Family!

Sweet friend,

It was a great morning in the studio! We are so grateful for each of you! We are off to a great start this week in the studio, we hope you can make it to our sessions this week before we are closed for Christmas! We are open Monday - Friday, so come in the studio with your favorite Christmas gear and let’s worship together with a transformational workout! We also have a special Holiday Hustle workout for you to try at home with your family this week!

We invite you to try this fun, energizing holiday workout with your family this week! Our Holiday Hustle is one of our favorite workouts, and we are excited to share it with you! Please share your photos or videos of your family with us by using hashtag #TFHolidayHustle on social media! We want to see you sparkle!

As we approach our second challenge day Holiday Extravaganza with Christmas approaching, we want to encourage you to keep up the good work! The pot of cash this year is over $2,000, and we can’t wait to see who our winner is! We are so proud of each of you!

Try these Frosty the Snowman Energy Bites with your family this week! Your kids are sure to love how they turn out!

Frosty the Snowman Energy Bites

Ingredients

• 2 cups raw cashews

• 1 cup dates, pitted (I soaked mine in water for 10 minutes to soften) 

• ½ cup oats

• 1/2 tsp. pure vanilla extract

• 1/2 tsp. cinnamon

• 1 cup unsweetened coconut flakes  (Pulse in blender to make a snow-like flakes)

• 1/4 cups mini chocolate chips (for eyes & buttons) 

• 1 baby carrot cut small (for nose)

• Any pretzel or creative food for arms or hat!

 Directions

• Using a blender or food processor for 3-5 minutes, blend together the nuts, dates, cinnamon, oats and vanilla extract until they become a well combined "dough".

• Transfer the dough to a bowl for easier use. Refrigerate for a few minutes if necessary.

• Pick up enough dough for a walnut sized ball. Knead it in your hands a bit to get it to stick together well.

• Roll the balls in the coconut flakes and stack them.

• Use mini chocolate chips for the eyes and a tiny little strip of carrot for the nose and whatever else you think would make the snowman look like Frosty. 

• Have fun and enjoy a healthy, tasty Christmas treat!

We hope you have a wonderful holiday season with your family! We can’t wait to encourage you in the studio this week. Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. Please email us at transfitathens@gmail.com. We can’t wait to see you soon!

Blessings,

Team TransFit

4 Exercises to Improve Your Posture

Good morning sweet friends,

Do you ever slump your shoulders? I often I catch myself with a rounded upper back and shoulders. I know as a middle school girl I was embarrassed by my chest... or lack thereof. I vividly remember my friends complaining of having too much in that department, but I always slumped forward in shame. My mom would always come behind me, tug my shoulders back and tell me to hold my shoulders back and head up high. “Remember your posture, Caro,” she would say on rewind. Now, with my own girls and clients, I hear myself saying the same cues hourly. All this talk about posture had me diving into how to improve our body posture. God then whispered, “nothing happens in isolation— everything is connected, body, mind, and spirit. Your physical posture is important but how is the posture of your heart?”

All this posture talk coincides with a term we use at TransFit “Exercise is Worship.”
Really?!?! Are 50 kettlebell swings considered worship?

But here is what we mean by “exercise is worship”: authentic worship is less about the movement of our body and more about the posture of our hearts.

The posture we assume when we come to know Him instead of trying to do for Him.

The posture we take when our spirit is in awe of the gracious and loving mercy-giver who created everything, yet who loves us so.

The posture we need when we feel at our weakest but through a relationship with Him we can be made strong.

Exercise is worship! Let’s stand tall with our best posture keeping our eyes and heart focused on Him.

Worship is an attitude rather than an activity.

Worship is a gift not an obligation.

Worship is the posture of our heart toward our Savior.

Let our worship be in every minute, every movement, and in every day. Let our hearts remember His loving-kindness toward us, which never ends. Why? Because, He is worthy. He deserves the praise of our whole heart - our best posture.

Let our worship as the posture of our hearts be the way we are inside, instead of something we do or who we are on the outside.

Moving into this holiday season help us all to remember:

It is not the posture of our body, but of our heart, that is most important. Everything we do “flows from our heart.” When we worship, let our hearts be lifted in adoration, gratitude, and humility to our gracious God. Let’s stand taller today, sweet friends, shoulders pulled back, head held high because we have been given the most amazing gifts.

“Lord, direct our focus always toward you and teach us to follow you in gratitude and love. Adjust the posture of our heart to be fixed and focused on your love and grace. Amen”

For your physical posture here are 4 exercises you can do today to improve your posture. Maintaining the natural lumbar curve in your low back is essential to preventing posture related back pain. This natural curve works as a shock absorber, helping to distribute weight along the length of your spine. Adjusting postural distortions can help decrease back pain.

Frequently getting up from a seated position and doing these 4 quick and easy realignment exercises can help you re-educate your muscles and improve your posture.

 1. Wall Angel

Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your glutes, spine and head should all be against the wall.

Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W" Hold for 3 seconds. Then, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears.

Repeat this 10 times, starting at “W,” holding for 2 seconds and then raising your arms into a “Y.” Do 2-3 sets.

2. Hip Flexor Stretch

Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds, and then switch sides.

3. The X-Move

Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds, and then switch sides.

4. The V-Move

While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.

Keep a slight bend in your elbows. Stop at shoulder level; hold 3 seconds and return slowly.

Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 8-12 repetitions for 3 sets.

Click on the button below to view a demonstration of each exercise from Caroline! You can also view other exercise and stretch videos on our YouTube channel HERE.

We want to encourage you to finish the last week of November nourishing your body and with the best posture! Please let us know how we can help you live transformed. If you have any questions or would like to schedule a one-on-one, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Healthy Swaps and Sides for Your Thanksgiving!

Sweet friends,

We are so thankful for our amazing clients! As Thursday approaches, let's stay focused on everything we are thankful for and enjoy our time with our friends and family. Let's remember we can stay on track, even in the holiday season!

During Thanksgiving, the main idea is to remember PORTION CONTROL. You do not have to avoid dessert and other Thanksgiving favorites completely, but focus on being mindful with your portions. Moderation is the key! Below are 4 Thanksgiving Recipes to help you have your healthiest Thanksgiving yet and that your entire family will enjoy!

Brined & Roasted Turkey

Brined & Roasted Turkey

from Fire and Flavor

Prep Time: 30 minutes + brine time
Cook Time: 2-2 ½ hours
Yields: 8 servings

Ingredients

• 1 (12-14 pound) turkey, neck and giblets removed and rinsed

• 1 package Fire & Flavor Turkey Perfect Brine Kit 

• Cotton string for tying

• 2 tablespoons canola oil

  Directions

1. Brine turkey according to package directions. If using liquid brine, remove turkey from brine and pat dry. Allow turkey to sit at room temperature for 30 minutes before roasting. Preheat oven to 500°F. Place turkey on a roasting rack set inside a rimmed roasting pan or sheet pan. Tuck wings underneath bird and tie legs together; rub generously with oil.

2. Place turkey on lowest level of oven and roast for 30 minutes. Lower oven temperature to 350°F and continue roasting until meat thermometer inserted in thickest part of breast registers 165°F, about 2 – 2 ½ hours.

3. Allow turkey to rest for 20 minutes before for carving.

Quinoa Salad with Roasted Sweet Potatoes and Kale

Quinoa Salad with Roasted Sweet Potatoes and Kale

Yield: 4 servings

Cook Time: 30 minutes

Ingredients

• 2 large sweet potatoes, peeled and chopped

• 1 tablespoon olive oil

• Salt and pepper, to taste

• 3 cups kale, chopped fine

• 5 tablespoons balsamic vinegar

• 1 cup uncooked quinoa

• 2 cups water

• Pinch of salt

• Optional: 1/4 cup walnuts

Directions

1. Preheat oven to 400 degrees F. Place sweet potatoes in a bowl. Drizzle with olive oil and season with salt and pepper. Toss & put them on a large baking sheet lined with foil. Bake in the oven for 30 minutes. Stir a few times while baking.

2. Drizzle kale with 2 tablespoons of balsamic vinegar. Season with salt and pepper and massage, set aside.

3. While the potatoes are roasting, make the quinoa. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let cool quinoa cool to room temperature.

4.In a large bowl, toss quinoa, sweet potatoes, and kale. Drizzle the salad with remaining three tablespoons of balsamic vinegar and add in walnuts. Stir to combine. Season with salt, pepper, extra olive oil & balsamic to taste and serve. Add in avocado for complete meal! Enjoy!

Green Beans with Pomegranates and Toasted Walnuts

Green Beans with Pomegranates and Toasted Walnuts

Ingredients

• 1/2 cup walnuts

• 1 pomegranate, seeds only

• 1 1/2 pound green beans (haricots, verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

Vinaigrette Dressing

• 2 tablespoons flax oil, or olive oil

• 2 tablespoons coconut vinegar or apple cider vinegar

• 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion

• 1 teaspoon dijon mustard

• 1/2 teaspoon sea salt

• 1/4 teaspoon pepper

  Directions

1. To toast walnuts, heat a sauté pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.

2. Seed pomegranate.

3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.

4. Pour 2-3 inches of purified water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.

5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Pumpkin-Carrot Bars with Cream Cheese Frosting

Pumpkin-Carrot Bars with Cream Cheese Frosting

Yield: 48 squares

Ingredients

• 2 cups whole wheat pastry flour

• 2 teaspoons pumpkin pie spice

• 2 teaspoons baking powder

• 1 teaspoon baking soda

• 1 cup sugar

• 1/2 cup brown sugar

• 1/3 cup Earth Balance butter (or butter)

• 2 eggs

• 2 large egg whites

• 1 can (15 oz.) pumpkin pie filling

• 
2/3 cup finely shredded carrot

• Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar

• 
1 tablespoon skim milk

Directions

1. Pre-heat oven to 350° F. Spray a 15 x 10  pan with cooking spray.

2. In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.

3. In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.

4. Add flour mixture and mix until well blended. Spread onto greased pan.

5. To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.

6. Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.

7. Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.

8. Cool in pan completely on wire rack before cutting into squares.

We hope that you and your family have a wonderful Thanksgiving week filled with love and joy! Don’t forget about our challenge to exercise 5x per week and eat at least 3 servings of vegetables per day to Nourish in November! We will be open on Monday, Tuesday and Wednesday this week, so come into the studio for a pre-Thanksgiving workout!

Blessings,

Team TransFit