What are the Benefits of Indoor Cycling?

According to the U.S. Department of Health ".....regular physical activity substantially reduces the risk of coronary disease, stroke, colon cancer, diabetes and high blood pressure.....and helps to control weight, contributes to healthy bones, muscles and joints... reduces symptoms of anxiety and depression..." Need we go on? Cycling is also "low-impact" without the joint stress that you get from "ground-pounding" sports and activities. All good reasons to strap-in/clip-on and RYDE!

 

 

Healthy Eating

Chocolate No-Bake Energy Bites

energybitesServes 3 (or 6, if you’re not as in love with these as we are)

INGREDIENTS:

  • 1 cup rolled oats*
  • 1/2 cup peanut butter (or other nut butter)
  • 1/3 cup honey
  • 1 cup unsweetened coconut flakes (sweetened works fine)
  • 1/2 cup sesame seeds (or ground nuts or flaxseed)
  • 1/2 cup chocolate chips (or raisins, mini chocolate chips, M&M’s or ground nuts)
  • 1/4 cup cocoa powder (optional)
  • 1 teaspoon vanilla

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Cranberry Walnut Turkey Salad

cranberry salad

Will turkey be part of your winter holiday feast (or, more likely, feasts?). Are you wondering what to do with your leftovers – especially since Thanksgiving was just last month?

Never fear! This health recipe from Busch's Fresh Food Market isn't just great for your waistline – since it uses leftovers it's good for your wallet, too!

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Apple Cider Spiced Muffins

apple muffinServings: 1 dozen muffins
Prep: 30 mins
Total: 1 hr


2 tablespoons packed light brown sugar
4 teaspoons whole-wheat flour
1/2 teaspoon ground cinnamon
1 tablespoon butter, cut into small pieces
2 tablespoons finely chopped walnuts, (optional)
1 cup whole-wheat flour
1 cup all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon ground cinnamon
1/2 teaspoon ground nutmeg
1   large egg
1/3 cup packed light brown sugar
1/2 cup apple butter
1/3 cup maple syrup
1/3 cup apple cider
1/3 cup low-fat plain yogurt
1/4 cup canola oil

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Chocolate-Cherry Snack Bars

ChocCherryBar

From EatingWell

Makes: 16 bars
Active Time: 15 minutes

Total Time: 1 hour 50 minutes (including 1 hour cooling time)

INGREDIENTS
2 1/2 cups unsweetened puffed wheat cereal
1/2 cup pecan halves, chopped medium-fine
1/3 cup salted roasted pepitas (see Notes)
1/4 cup dried cherries or dried cranberries, coarsely chopped
2 tablespoons sesame seeds
1 tablespoon ground flaxseeds (see Notes)
1/2 cup honey
1/2 teaspoon vanilla extract
1/8 teaspoon salt
1/2 cup mini semisweet chocolate chips or finely chopped bittersweet chocolate

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Rosemary & Olive Oil Polenta Cake with Apple Cider Compote

polenta

Rosemary & Olive Oil Polenta Cake with Apple Cider Compote

Yield: 12 Servings 

Ingredients: 

1 cup polenta or finely ground yellow cornmeal
1 cup all-purpose flour
2 tablespoons fresh rosemary, minced
1 tablespoon orange zest, finely grated
1 teaspoon baking powder
¼ teaspoon kosher salt
2/3 cup reduced fat sour cream
2 large eggs
3 large egg whites
3/4 cup granulated sugar
1/3 cup extra virgin olive oil

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