New Blog Address!

ATTENTION! 


With the introduction to our newly designed website www.FitnessMastermindTX.com , 
we've also switched our blog to www.FitnessMastermindTx.Com/Blog . 


We will no longer be posting our "Fit In The Rock" blogs via Blogspot. So if you've came to this address looking for the newest and greatest fitness and nutrition info in Round Rock, redirect your browser HERE !

Quick Fit Tip: Argggg, Where’s Me Spinach?

When you were a kid, your mom told you spinach was good for you. When is Mom ever wrong? Spinach offers twice as much fiber as other greens. Popeye tried to teach us that it was a powerful food that made you strong but it was still hard to get us to eat the slimy green blob on our plate. Fresh spinach is much more appealing and has more nutrients than the canned version. Lightly steamed with a little lemon juice squeezed over the top is one of my daughters favorite vegetables to eat. Add the fresh leaves to salads or sauté with other vegetables. You can even eat it for breakfast by adding a handful of spinach to your scrambled eggs or omelet.

Popeye might have developed strong muscles from downing canned spinach, but the nutritional value of this super food goes far beyond building strength. While recent research has shown that a steroid in spinach may in fact enhance protein synthesis in muscles, the "king of leafy vegetables," also provides more than 20 different measurable nutrients.

Quick facts about Spinach: Low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

Top 10 Fit Facts About Spinach:

1. Very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. When you consume this healthy food, you don’t need to worry about your weight-loss diet as you take in abundant, good-for-you nutrients.
2. An excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.
3. Very readily available at any super market and/or Farmer’s Market, and very affordable!
4. Very Versatile: Can be eaten raw in a salad, drank in a green smoothie, or can be cooked (lightly, please) and eaten as a dish on its own or added to soups and other dishes. If boiling, use the least amount of water possible for the shortest time.
5. Loaded with flavonoids which act as antioxidants, protecting the body from free radicals. At least 13 different flavonoid compounds that act as anti-cancer substances can be absorbed by eating spinach.
6. Very heart-healthy: Great source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure.
7. Gastrointestinal health: Can protect your GI system by eating more spinach. The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals. Also, DNA damage and mutations in colon cells may be prevented by the folate that’s present in this green leafy vegetable.
8. Natural Anti-inflammatory: Some conditions that are identified as inflammatory, such as arthritis, osteoporosis, migraine headaches, and asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach.
9. Keep Your Vision Sharp: Lutein is a carotenoid found in spinach that is protective against eye diseases such as age-related cataracts and macular degeneration. There is some indication that it might be absorbed better if you eat it with a little fat, such as a small amount of olive oil, or the food that you’re eating it with may contain some fat.
10. Endless Iron Benefits: The mineral iron is particularly important for menstruating women and growing children and adolescents. In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.

So there you have it, next time your energy is feeling low, mental focus is feeling sketchy, or you notice your vision starting to blur on your drive home from work, bring some spinach to work for lunch the next day and see (literally) the difference! There are a million and one ways to eat spinach and make it tasty, but we will be sure to post some recipes for spinach use soon!

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Keep it Fit,

Fitness Mastermind, LLC

Quick Fit Recipe: High Protein Pumpkin Cookies

These high protein pumpkin cookies aren't scary or spooky, but they sure do taste good! Great for a quick snack or eat them with your coffee for breakfast. These nice high protein pumpkin cookies are perfect for breakfast, brunch, post-workout, or any time you might need a snack.

Important Note: Down below we show a couple of methods to make the recipe healthier or tastier; for example swapping applesauce for oil and egg whites for eggs. Generally though, this is a pretty healthy recipe without changing anything.

Ingredients:

The original recipe called for 1/2 cup of soy flour instead of protein powder, so if you find the protein powder ruins the recipe, you can back out and just use the soy flour. Of course that will decrease the protein content in each cookie.

• 1/4 cup honey
• 1 cup rolled oats
• 1 cup whole wheat flour
• 1/4 cup protein powder
• 1 ¾  teaspoons baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon sea salt
• 1 tbsp ground cinnamon
• 1 1/2 teaspoon ground nutmeg
• 1 cup pumpkin puree
• 1 tablespoon canola oil
• 2 teaspoons water
• 2 eggs
• 1 teaspoon molasses

Baking Directions

Note: Don’t overcook these cookies or you will end up with pumpkin bricks.You could make these cookies in Halloween shape molds and them decorate to make them scarier, if that’s your target.

1.      Preheat the oven to 350 degrees F (175 degrees C).

2.      In a large bowl, whisk together honey, oats, wheat flour, protein powder, baking soda, baking powder, sea salt, cinnamon, and nutmeg.

3.      Stir in pumpkin, canola oil, water, eggs, and molasses.

4.      Stir in softened flax seeds if desired. (see optional ingredients below)

5.      Roll into 20 large balls and flatten on a baking sheet.

6.      Bake for 8-10 minutes in preheated oven.

7.       DO NOT OVERBAKE: the cookies will come out really dry if overbaked.

Optional Ingredients and Substitutions

·         Use 3/4 cup of Splenda instead of honey

·         Add 1 tbsp ground flax seeds (let soak in water 3-5 mins before adding to mixture)

·         Use 1 tbsp applesauce instead of canola oil

·         Add 1/4 cups of walnuts

·         Use 4 egg whites or egg substitute instead of 2 eggs

·         Use 1/2 cup of soy flour instead of protein powder.

Nutritional Information

Serving Size = 1 cookie	Fiber = 3 g
Calories = 100	Carbohydrates = 13 g
Protein = 12 g	Fat = 2.5 g
Cholesterol = 0 mg

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Also be sure to checkout the fun and fit Halloween oriented recipes and tips from our previous newsletter October 1st:

The Skinny On Halloween Candies

Fun & Healthy Recipes-Halloween Style

Sweet Ideas To Avoid Holiday Weight Gain

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Keep it Fit,

Fitness Mastermind, LLC