Boot Camp Recipe: Gluten Free Mixed Cereal Munch

Cranberries are packed full of vitamins that can help one avoid urinary tract infections, kidney stones, high cholesterol and even cancer. These powerful berries have also been shown to aid the body in fighting against macular degeneration. In addition, cranberries can help aid in recovery from a stroke, and can help blood vessels to function better.
Proanthocyanidine, a compound found in cranberries, prevents plaque from forming on teeth.

Try these bars that are made with this super little fruit along with fiber and protein!
1/4 cup milled flax seed
3/4 cup honey
3/4 cup natural peanut butter (Smooth or Chunky work)
1/3 cup dried cranberries (or your favorite dried berry)
4 cups organic Honey Nut o's
4 cups corn flakes

Directions
In a large pot combine honey and peanut butter and melt together; Add cranberries and cereal and mix well; Place a sheet of parchment paper on a large cookie sheet or a 9x13 cake pan and spray with cooking spray; Pour contents onto greased paper and smooth out evenly; Press down on mixture until it is packed very tightly into pan. Chill in fridge for at least 30 minutes. Kids LOVE them!

Number of Servings: 24

Calories: 126.6
Total Fat: 4.4 g
Cholesterol: 0.0 mg
Sodium: 113.7 mg
Total Carbs: 19.3 g
Dietary Fiber: 2.1 g
Protein: 2.8 g

Recipe: Brown Rice Krispie Treats

5 c brown rice cereal (I use organic)
1/2 c. of natural peanut butter
1/4 c. milled flax seed
1 T. unsweetened cocoa powder

1/2 cup honey
1/2 cup dried cranberries, chopped (as fine as you wish)
Cooking spray


Place peanut butter in microwave-safe bowl and set in micro until melted; Stir in flax seed and honey and mix well; Gently mix bowl of cereal (1 c. at a time); Add cocoa powder and mix well; Place mixture in 9x13" pan; Cover and set in freezer until formed; Cut into square and enjoy! Store in refrigerator. Makes 18 pieces.

Per Serving Pieces:

Cal. 113.75
Protein: 3.9g
Sugar: 1.13g
Fiber: 3 g

WELCOME TO THE TEAM!

Exercising at TF is one of the safest, most effective ways to achieve your fitness goals!  Whether you are looking to lose fat, gain muscle, flexibility or just improve your overall health and well-being, my certified team of dedicated and motivated trainers will design a fun and innovative way to get you the results you've always desired!  Located in Chesterfield Twp. and with satellite locations all over the Metro Detroit Area, convenience will be the key to help you reach your fitness goals!

Jill L. Turvey, CPT, CGFI
Founder/Owner
Team Fit, Inc.

CLIENT COMMENT

Just wanted to take the time to email you about my classes. I have been going to your classes now for about 3 weeks and I really enjoy them. I have to say that Lindsey's classes on Tuesday and Thursday (20/20/20) nights are great. Lindsey has so much energy, and I actually find my self laughing sometimes in class, she cracks me up. Every class is different and keeps me on my toes. Like her music choices too. She is a great instructor and is always giving us different options and encouraging us to watch our form. I also like Shawn's classes a lot too. And your class on Monday wakes me up and makes me hurt the next day (thanks). Just wanted to send a kudos to you guys.  Thanks and keep up the great classes!!

   ~Liz Littlejohn

Client's Comment

The step class was great! I don't think I've done step in about 15 years! I think it's awesome that you can do a make-up class if you can't make it to one from the session you signed up for. You offer such a wide range of classes. You've got a great thing going! Can't wait to check out the new schedule!
     ~Bonnie F.

Client Posting

Hi Teamfit
Just wanted to let you know how much I enjoyed having Dorothy as the instructor in the recent "weights" class I took through St. Clair Shores Adult Ed. We were at Violet School on Thursdays. Dorothy was real good about making sure we always were performing the exercise to our fullest advantage. Each week she had different exercises for the different muscle groups and we soon found ourselves working at a higher level. Thanks.
    ~ Kathline M.

READER'S COMMENTS

Hi Jill,

Your newsletter was great. It really touched home for me. I have not personally met you, but I always read your newsletters. I called you last January in hopes to start an exercise program, but it seemed like the year just didn't start off right. I vowed all year, I needed to get back to working out and here it is another year. The newsletter you wrote made me realize a few things and this year I think I will take on IMPACT.
The other reason for this e-mail is to let you know that I will be praying for your mother. Your mother will be in our prayers. We pray that God will bring her strength, peace and courage as she goes through this time in her life.
Hope to see you this year, so I can get back into shape.
Thanks for the article. Very touching, but most of all, thanks for touching me.
    ~Mary R.

Client's Comment

I am getting more and more confidence in running. I seriously never thought I could do it. Thank you for being so supportive. I am so happy I joined, it is definitely making a difference in my life. I am actually making exercise one of my priorities. Thanks again!
    ~ Julie C.

Oatmeal Bars

3 c old fashion oats
2 t baking powder
3/4 c brown sugar
1 c skim milk
1/2 c natural apple sauce
3 egg whites

Options:  natural almonds, raisins or other dried nuts, grain sweetened chocolate chips, coconut

Preheat oven to 350 degrees
Beat eggs, applesauce, milk and sugar together; Add in milk, baking powder and oats; Mix in options.  Pour mixture in a sprayed 8x8 pan and bake for 30 mins.

Makes 16 bars

Breakfast Prepared While You Sleep!

Apple Cinnamon Slow Cooker Oatmeal

Ingredients
2 cups rolled oats (not quick oats)
1 teaspoon cinnamon
2 Granny smith apples (or any other type), diced
1/2 cup evaporated 2% milk 

Directions
Coat the inside of a slow cooker with nonstick cooking spray. Add all the ingredients to the slow cooker, then pour in 6 cups of water. Cover and set on low heat for 8-9 hours.

OPTIONS:
**Add raisins, honey, ground flaxseed, dried blueberries, chopped walnuts or almonds before serving, if desired.  Can also substitute grain sweetened chocolate chips (gluten free) and unsweetened cocoa powder.

Serving Size: Makes 6 one-cup servings
Calories: 157.7
Total Carbs: 9.6 g
Dietary Fiber: 3.2 g
Protein: 3.7 g (w/o nut options)