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

Pumpkin Coffee Cake

Pumpkin coffee cakeCake Batter:
1 1/2 cups (150 grams) all purpose, unbleached white flour
3/4 cup (90 grams) whole wheat pastry flour
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1 tbsp. ground cinnamon
1 tsp. ground coriander
1 tsp. ground ginger
1/4 tsp. kosher salt
1/2 cup granulated sugar
1/4 cup sugar/stevia mix

1 cup pumpkin puree
1/2 cup egg substitute or equivalent to 2 eggs

1/3 cup vegetable oil

1/3 cup 0% fat Greek Yogurt
1 tsp. vanilla extract


Hudaon Bay Bread

HUDAONMakes: 24 servings
Prep 15 mins
Bake 22 mins to 24 mins
Cool 10 mins

2 cups butter or margarine, softened
1 1/2 cups sugar
1/3 cup honey
3 tablespoons cornstarch
3 tablespoons light-color corn syrup
10 cups regular rolled oats


Pumpkin Spice Bread and Muffins Recipe

pumpkin breadMakes two loaves or 36 muffins or a combination


2 1/4 cups sugar
2 cups all purpose flour
1 1/3 cups cake flour
2 teaspoons baking soda
2 teaspoons cinnamon
1 teaspoon salt
1 teaspoon baking powder
3/4 teaspoon ground cloves
1/2 teaspoon nutmeg
4 eggs
15 ounce can of pumpkin
1 cup buttermilk
1/2 cup unsweetened applesauce
1/3 cup canola oil


Cinnamon Sour Cream Coffee Cake

coffee cakeIngedients

Cinnamon Crumb Topping:
1/2 cup flour

1/2 cup firmly packed brown sugar

4 teaspoons cinnamon

1/2 cup (1 stick) butter, melted

1 cup chopped walnuts

Coffee Cake:
1 package (18 1/4 ounces) white cake mix

1 egg

1 cup sour cream

1/4 cup (1/2 stick) butter, melted

1 teaspoon vanilla extract


Quinoa Salad with Apples, Pecans, Cranberries, and Gouda

quinoa-apple-saladYield: 10-12 servings


1-1/2 cups quinoa, preferably red
1 teaspoon sea salt, divided
4 ounces arugula, trimmed and thinly sliced (about 3 cups)
4 ounces aged Gouda, finely diced (about 1 cup)
3 medium celery stalks, thinly sliced
1 large, crisp apple, such as Fuji or Pink Lady, cut into 1/2-inch dice
1 cup pecans, coarsely chopped
1 cup finely diced fennel
3/4 cup dried cranberries
3 tablespoons sherry vinegar
1 tablespoon honey
3 tablespoons extra virgin olive oil
Freshly ground black pepper


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