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Sioux Falls Training

Spicy Toasted Pumpkin Seeds

Healthy Spicy Toasted Pumpkin Seeds Recipe
Spicy Toasted Pumpkin Seeds

Recipe of the Month: Spicy Toasted Pumpkin Seeds

Ingredients

  • 1 cup pumpkin seeds, rinsed and dry
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon cayenne powder
  • ½ ounce olive oil

Directions

Scrape the innards out of the pumpkin, separate the seeds from the stringy stuff, then rinse and spread the seeds out to dry. Once they’re dry, preheat oven to 375 degrees and combine all ingredients in a bowl until the seeds are coated well. Spread evenly on a baking sheet and bake until toasted and slightly brown (approximately 15-20 minutes), tossing halfway through. Watch carefully to avoid burning as ovens vary on cook times. Remove from oven, and let cool before serving.

Pumpkin seeds, as well as other hard squash seeds and kernels, are a source of protein, magnesium, zinc, vitamin E and vitamin B-complex, so this makes for a healthy, easy fall snack!

For more healthy recipes, view our favorite recipes here or take a peek at our Pinterest page.

Peanut Butter Protein French Toast

Peanut Butter Protein French Toast
Peanut Butter Protein French Toast

Recipe of the Month: Peanut Butter Protein French Toast

Ingredients

  • 2 slices Ezekiel bread
  • 1 egg
  • 2 egg whites
  • 1 tsp cinnamon
  • 1 tbsp powdered peanut butter (such as PB2)
  • 1 scoop vanilla whey protein

Directions

Spray your pan with non-stick spray and place it on medium heat. Combine your egg, whites, protein powder, powdered peanut butter, and cinnamon together in a large bowl or dish. Place one slice of Ezekiel bread in the mixture and let each side sit until it’s thoroughly saturated with the mixture. Place your saturated bread in the pan, turning so both sides get done, and leaving the center just a bit moist. Remove the bread from your pan and let it cool. Repeat. Serve with maple syrup, honey, fruit, powdered sugar, or top with peanut butter. Let us know in the comments what else you added to make this recipe your own!

For more healthy recipes, view our favorite recipes here or take a peek at our Pinterest page.

Turkey Veggie Meatloaf Cups

IngredientsTurkeyVeggie Meatload Cups

  • 2 cups coarsely chopped zucchini
  • 1 1/2 cups coarsely chopped onions
  • 1 red bell pepper, coarsely chopped
  • 1 pound extra lean ground turkey
  • 1/2 cup uncooked couscous
  • 1 egg
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon Dijon mustard
  • 1/2 cup barbecue sauce, or as needed

Directions

Preheat oven to 400 degrees. Spray 20 muffin cups with cooking spray. Place zucchini, onions, and red bell pepper into a food processor, and pulse several times until finely chopped but not liquefied. Place the vegetables into a bowl, and mix in ground turkey, couscous, egg, Worcestershire sauce, and Dijon mustard until thoroughly combined. Fill each prepared muffin cup about 3/4 full. Top each cup with about 1 teaspoon of barbecue sauce. Bake in the preheated oven until juices run clear, about 25 minutes. Internal temperature of a muffin measured by an instant-read meat thermometer should be at least 160 degrees. Let stand 5 minutes before serving.

Catalyst

CatalystCatalyst provides a blend of essential branched-chain amino acids and L-glutamine to fuel your body with the muscle-building components it needs. Catalyst helps repair and protect muscle, and provides the essential amino acids needed to maintain and promote lean body mass, endurance and strength. Catalyst helps rid fat and retain muscle when used in combination with a healthy diet, exercise, and other AdvoCare products such as Meal Replacement Shakes or Muscle Gain™.

Key Benefits

  • Helps maintain muscle mass during exercise and weight management
  • Helps support post-exercise muscle repair and recovery
  • Aids in preserving muscle and energy levels during times of calorie restriction
  • Supports mental energy and focus
  • Contains branched-chain amino acids and L-glutamine, L-arginine, betaine, and taurine

Gets yours at Complete Fitness, or order online and have it delivered to your door.

Spicy Honey-Glazed Chicken

IngredientsJuly Recipe

  • 1/4 cup extra-virgin olive oil
  • 1 small onion, finely chopped
  • 1 clove garlic, finely chopped
  • 1/2 cup honey
  • 2 teaspoons hot pepper sauce
  • 1/2 teaspoon chili powder
  • 1 teaspoon lemon juice
  • 8 skinless chicken breasts
  • Salt
  • 1 pineapple peeled, cored, cut into 8 rings

Directions

Heat 1 tablespoon olive oil over medium heat. Add onion and garlic and stir until translucent, 7 minutes. Add the honey, hot pepper sauce, chili powder and simmer for 1 minute. Remove from the heat, stir in the lemon juice and set aside. Preheat a grill or large grill pan to medium-high. Rub the chicken with the remaining olive oil and season with salt. Grill until well marked, about 7 minutes. Flip and cook until the chicken is cooked through, another 2 minutes. Transfer to a plate and brush with the reserved honey glaze. Cover with foil. Meanwhile, grill the pineapple until well marked on one side, about 4 minutes, then flip and cook for another 2 minutes.

Client of the Month: Jennifer A.

Jennifer lost more than 10lbs of fat in 12 weeks!

JenniferABeforeandAfter

When Jennifer initially met with Trainer Jane, she felt “like I had tried everything.” Now, just four months later, Jennifer has lost 10lbs and serious inches. She’s down 5.5″ off of her waist and hips alone. She’s dropped a dress size and is back in jeans she hasn’t worn since high school. More importantly, Jennifer is feeling great. “I feel amazing! I feel more energized everyday when I’m eating right and exercising regularly.” Jennifer plans to continue working out 5 days a week, and using the nutritional knowledge she’s gained. Congratulations on your hard work, Jennifer!

Advocare: ThermoPlus, Catalyst, and Sparkare are Jennifer’s favorite products.

Training: She trains 2x a week with Trainer Jane.

Nutrition: Jennifer uses MyFitnessPal to keep track of her carbs and protein intake.