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Race Day September 22, 2018

Healthy Living Expo September 20-21, 2018

Make a Muffin, NOT a Cupcake

, by fitone

Breakfast really is the most important meal of the day! It is best to consume breakfast within  two hours of waking to help rev your system, bring fresh glucose to the brain,  provide a significant proportion of the day’s total nutrients, and decrease the likelihood of cravings later on during the day. 

The National Weight Loss Registry, a database of people who have lost at least 30  pounds and have kept it off for a year, all have at least one thing in common – they eat breakfast.

There can be lost of barriers that get in the way of breakfast. Common barriers include: not enough time during the busy morning; being too tired; and not having readily available breakfast foods in the house. One way to get around the barriers is to become a breakfast baker. One easy, portable and nutritious breakfast option is a homemade muffin.

Why homemade? Because many store-bought muffins and muffin mixes sold these days are really just cupcakes in disguise. These muffin “posers” are calorie catastrophes ranging from 440-690 calories per muffin. Make a Muffin, NOT a Cupcake. Try this recipe for Flaxseed and Oat Bran Carrot Apple Muffins  for a quick breakfast option that really is healthy!

Flaxseed and Oat Bran Carrot Apple Muffins

1½ c flour  
¼ c oat bran 
¾ c ground flaxseed 
1 cup brown sugar 
2 t baking soda 
1 t baking powder  
½ t salt 
2 t cinnamon  
1½ c carrots, shredded 
2 apples, shredded 
½ c raisins  ¾ c skim milk 
4 egg whites  
1 t vanilla 

Preheat oven to 350. Spray muffin tins with cooking spray. Mix dry ingredients in large bowl.  Add carrots, apples and raisins. In another bowl, mix the last three ingredients and add to previous ingredients. Stir until everything is moistened. Fill muffin tins ¾ full and bake for 17­-20 minutes.

Serves 12: 200 calories, 6 g protein,  3 g fat, 38 g carbohydrates, 4 g fiber. 


Tags: weight loss,recipe,nutrition