Quick Breakfast Idea: Avocado Toast

Avocado Toast

 

Ingredients:

1/4 avocado

pinch of paprika 

1/2 tsp freshly squeezed lemon juice

1 slice whole-wheat or Ezekiel bread, toasted 

4 hard boiled egg whites, chopped 

1 1/2 tsp finely diced shallots 

1 tsp Dijon mustard 

1/2 tsp capers, rinsed and coarsely chopped 

Dash of freshly ground black pepper

Directions:

* mash and mix the avocado, paprika, and lemon juice. Spread on the toast.

* mix together the egg whites, shallots, mustard, capers and pepper.

* pile the egg white mixture on top of avocado-smeared toast and ENJOY!!!

 

2014 Bob Harper, Skinny Meals

-- 

Syrina Hutsell

Personal Trainer NASM CPT

Group Exercise Instructor

Gold's Gyms of the Wenatchee Valley

509-884-4965 Eastmont

509-663-4965 Wenatchee

syrinah@goldsgymwen.com

New Years Jumpstart Workout

Don’t wait until January to start your resolution. Come in today and get a short workout to increase your heart rate and define your muscles. Starting from top to bottom, do 3 sets of 12reps each. Once you are done with the circuit, finish off with 15 minutes on the row machine with a resistance level 8. 

1) Hammer Curls

2) One Arm Dumbell Extension

3) Upright Row

4) Chin-Ups

5) Glider Pikes

6) Medicine Ball Rollouts

7) Squat Jumps

8) Slide Squat Jumps

Daiam Navarro BS, ACSM Certified

Personal Trainer

Gold's Gyms of Wenatchee Valley

(509) 663-4965

Apple Cinnamon Quinoa Breakfast Bites

Yield: 26 bites

Ingredients:

• 1 cup cooked quinoa
• 1 cup quick oats
• 1/2 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 3 tablespoons brown sugar
• 1 tablespoon granulated sugar
• 1 tablespoon maple syrup
• 1 cup chopped apples (I used macintosh, but any type should work nicely)
• 2 eggs, lightly beaten

Instructions:

1) Preheat oven to 350 degrees.

2) In a large mixing bowl, add your cooked quinoa and quick oats. In a separate smaller mixing bowl, combine your cinnamon, nutmeg and sugars and then add the spice mixture to the quinoa and oats. Then add the maple syrup, apples and eggs and mix until just combined.

3) Spray your mini muffin pan (24 count) with non-stick cooking spray. Make sure to spray the top of the pan as well. The quinoa bites will overflow out of the cup a little bit, so you don't want the tops to stick.

4) Fill each muffin slot with 1 tablespoon of the mixture and bake for about 15-20 minutes. Serve warm!

Nutritional Information Per Bite

Calories - 38

Fat - 0.7 grams

Protein - 1.2 grams

Fiber - 0.6 grams

Carbohydrates - 6.25 grams

Weight Watchers Points - 1 point per bite

 --

Dana Lowe

Certified Fascial Stretch Therapist

ACE Certified Personal Trainer

Golds Gyms of the Wenatchee Valley

509.663.4965 (Wenatchee)

danal@goldsgymwen.com

Gift Ideas for Fitness Fanatics

We all know someone who love to workout. Heck, that person may even be you! And with the holidays coming up, we could all use a little help when figuring out what to get for our gym-goers. Here are just a few great gift choices that we love!

INFUSION WATER BOTTLE

Fit fanatics have to drink a lot of water to stay healthy—and this jug makes hydration extra tasty. Drop any fruit into the pitcher and voila: fruit-flavor-infused water in minutes.

POLAR HEART RATE MONITOR

Great gift for anyone who wants to take their workout to the next level. Tracks your heart rate and how many calories you have burned. The best part? Easy to use and no 

Body Massage/Roller Stick

At only 18 inches long and 1.5 inches wide, it’s got a lot of muscle to help relieve tension, stiffness, and tight knots, plus it allows for more targeted self-massage due to the independently rotating cylinders. Great for any athlete that could use a little help with recovery.

Fitbit Charge

The Charge tracks steps, distance, calories burned, floors climbed, and active minutes. It also monitors your sleep, wakes you up in the morning, and comes with caller ID! Great for the on the go athlete to keep up on their goals!

Gaiam Yoga Set

This kit has everything a newbie yogi needs—and every item is designed to last. The Athletic 2gripMat is longer and wider than others, with dry-technology for grip in even the sweatiest classes and support to protect joints. Plus, it’s made without the six most harmful phthalates. The hypoallergenic Athletic maxTowel covers the entire mat to keep it dry, and the 10-foot long maxStrap helps people of all flexibility levels work on getting into any pose.

Umoro One Shaker Bottle

The Umoro One is great for carrying protein shakes, meal replacements, water enhancers, and sport supplements. The storage compartment is completely leak proof! Now you don't have to keep plastic baggies of mix with you: just one bottle, a push of a button and BAM.

Balance Ball Chair

Just because someone loves fitness doesn't mean they have the time to crank out an hourlong workout each day. Help them out by purchasing this balance ball chair, so they can work out their core while working up a spreadsheet.