Learn Proper Running Form to Increase Efficiency and Decrease Injury Risk

Running is the most simple and straightforward of fitness activities, so we generally don't pay much attention to learning and refining proper running form. Consequently, there's a widespread problem of joggers and runners with extremely inefficient technique that can lead to slower times and increased risk for injury.

Unfortunately, when you plod along at a jogging pace, the penalty for inefficient running form and lack of explosiveness is minimal. In contrast, when you sprint, you try to generate maximum explosive force with each footstrike, so even the slightest technique inefficiency or wasted motion delivers a severe performance penalty. Sprinting, Primal Blueprint Law #5, is a great way to clean up technique errors and drift in the direction of proper running form.

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Recipe of the Week - Mixed Baby Greens with Pomegranate Gorgonzola and Pecans

The beautiful, delicious fall or winter salad is made with mixed baby greens, pomegranate, gorgonzola and pecans with a pomegranate vinaigrette.

Ingredients

• 5 cups Mixed Baby Greens

• 5 cups bunch Baby Arugula

• 1 cup pomegranate seeds, from 1 POM Wonderful Fresh pomegranate

• 2 oz pecans, chopped (about 28 halves)

• 1/2 cup Gorgonzola cheese, crumbled (4 oz)

Pomegranate Vinaigrette:

• 5 tbsp pomegranate juice, I use POM Wonderful

• 3 tbsp champagne vinegar

• 1 tbsp shallot, finely minced

• 1 tbsp honey

• 5 tbsp extra virgin olive oil

• salt and fresh pepper

Directions

• For the vinaigrette, combine pomegranate juice, olive oil, vinegar, honey, salt and pepper in a small glass jar and shake vigorously.

• Toss mixed greens in a salad bowl and top with pecans, gorgonzola and pomegranate seeds.

• Drizzle with vinaigrette right before serving.

Nutrition

• Servings: 1 1/4 Cups

Amount Per Serving

• Calories: 228

• Carbohydrates: 14g

• Protein: 5.5g

• Fat: 17.5g

• Sodium: 206mg

• Fiber: 3.5g

• Sugar: 9.5g

Experts Condemn Keto. Will People Finally Stop?

For the third consecutive year, the annual U.S. News and World Report ranked the exceeding popular keto diet as one of the worst possible diets to follow. The ranking is culled from medical journals and government data, plus input from a panel of health and nutrition experts; since at least 2018, this review process has placed keto at or just above the very bottom of the list. Yet people continue to follow this diet, shoveling heaps of protein and fats into their mouths and eating so little carbs it makes them physically ill.

The core notion within keto (short for ketogenic) is that it forces the body into "ketosis," where it preferentially burns fat because there is no carbohydrate-derived fuel to use. (Never mind that your body can absolutely burn fat without being in this state of forced stress.) To achieve ketosis, the keto diet advises getting most of your calories from fat, eating moderate amounts of protein, and eating fewer carbs per day than are in an apple. Studies have shown that sort of diet to be helpful for children with epilepsy and people with diabetes, but in an otherwise healthy person, it's routinely discouraged.

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Recipe of the Week - Greek Chicken Meal Prep Rice Bowls

Ingredients
1 1/2 pounds boneless, skinless chicken breasts (2 large or 3 small)

2 tablespoons fresh lemon juice

2 tablespoons red wine vinegar

1 tablespoon extra virgin olive oil3 cloves garlic, minced

2 teaspoons dried oregano

1-1/4 cups quick cooking brown rice, such as Uncle Bens 10 min rice

2 cups low sodium chicken broth

1 dry pint cherry or grape tomatoes

1 medium cucumber, peeled, seeded and cut into bite-sized pieces

1 small orange bell pepper, cut into 1-inch pieces

20 pitted Kalamata olives, sliced

4 teaspoons extra virgin olive oil

1 medium lemon, quartered

1/4 cup crumbled feta cheese

Directions

For the chicken:
Combine lemon juice, vinegar, olive oil, garlic and oregano in a small bowl.

Place the chicken breasts, 1 at a time, in a Ziploc bag. Pound with a mallet or rolling pin to an even thickness, about ½ inch thick, being careful not to puncture the bag.

Add marinade to the bag. Allow to marinate for at least 30 minutes or up to overnight in the refrigerator.

Bring the rice and broth to a boil. Reduce heat to simmer, cover and cook 10 to 12 minutes (or until rice is tender and broth is absorbed).

Meanwhile preheat a grill, grill pan or heavy skillet over medium heat. Spray with oil and add the chicken, discard the marinade.

Cook 5 to 6 minutes per side or until chicken is cooked through. Allow chicken to rest while you make the rest of the bowl.

To assemble bowls and eat immediately:
Slice the chicken breasts. Place 3/4 cup rice in each bowl, top with chicken, 1/4 of the tomatoes, cucumbers, pepper and olives.Drizzle with 1 teaspoon oil, lemon juice from 1 wedge, 1 tablespoon feta cheese and a sprinkle of parsley.

For meal prep:
Slice the chicken breasts. In 4 meal containers, layer 3/4 cup rice and 1/4 of the chicken, in separate containers or baggies pack ¼ of the tomatoes, cucumbers, bell pepper, olives and feta.

When ready to eat, heat the chicken and rice, top with veggies, olives and cheese and drizzle with 1 teaspoon olive oil and lemon juice from 1 wedge.

Nutrition
Servings: 1 Bowl

Amount Per Serving
Calories: 418

Carbohydrates: 23g

Protein: 44g

Fat: 17g, Saturated Fat: 3g

Cholesterol: 133mg

Sodium: 781.5mg

Fiber: 2.5g

Sugar: 2.5g

Fasting As Hormetic Stressor and the Influence of Biological Sex

Men and women both need to enter a "fasted" state in order to burn body fat. This should go without saying, but regularly undergoing periods where you're not inserting calories into your mouth is an absolute requirement for weight loss and basic health, no matter your sex.

These periods are called "fasted states," and they begin as soon as you stop processing the energy from your meal. An "intermittent" fast is an extended period of not eating done for the express purpose of weight loss and other health benefits. 

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Intermittent Fasting for Women: What We Know Now

The blank slate hypothesis has fallen. Everyone comes into this world imbued with attributes, characteristics, and predilections that are uniquely theirs. We're all humans, but we're a diverse bunch, and that makes it interesting. And though it also makes giving cookie cutter health advice impossible, I just take that as an opportunity to stand out from the crowd and provide actionable advice that genuinely helps real people.

A perfect example is biological sex. Anyone who's lived with the opposite sex, been married, or had kids of different sexes knows that males and females are different-on average.

There's a ton of overlap, don't get me wrong.

We all need fat, protein, and carbohydrates. We all have the same requirements for sustenance and wellness. We all breathe oxygen, get stronger and fitter when we work out, use the same neurotransmitters, and produce the same hormones. The biological basics are identical.

It's the details that differ. And matter.

Take fasting.

Recipe of the Week - Lemon Chili Shrimp Quinoa Bowls

These quick and easy Lemon-Chili Shrimp Avocado Quinoa Bowls are great for lunch or dinner, or make them ahead for meal prep!

Ingredients

For the Quinoa:

1 cup uncooked quinoa, tri-color or red

1 1/2 cups low sodium vegetable or chicken broth

Shrimp:

24 jumbo shrimp, peeled and deveined (20 ounces)

2 tablespoons olive oil, divided

Juice and zest of 1 lemon, divided

1 tablespoon fresh oregano

1 tablespoon chopped fresh parsley

2 garlic cloves, minced

1/4 teaspoon crushed red chili flakes, or more to taste

1/8 teaspoon kosher salt

black pepper, to taste

Bowls:

1 medium Haas avocado, pitted and sliced (yields 5 ounces)

4 cups chopped romaine lettuce or your favorite greens

1 cup diced tomato

1/2 cup diced red onion

Directions

Cook the quinoa: 

Bring broth to a boil in a medium heavy pot. Rinse quinoa under cold water and drain well. Lower heat and cook, covered, for 25 minutes. Turn off heat and let rest, covered, for 5 minutes. Fluff with a fork.

For the shrimp: 

While the quinoa is cooking, add 2 teaspoons of the olive oil, half of the lemon juice, half of the lemon zest, oregano, parsley, garlic, chili, salt and pepper to a small bowl and mix well. Add the shrimp and toss.

Heat a grill pan or heavy skillet over high heat. When hot, spray with oil and add the shrimp. Cook 2 to 3 minutes on each side.

Divide greens into 4 large serving bowls on one half of the dish.

Add half the quinoa to the other half, then top with shrimp, avocado, tomato, and onion.

Drizzle each salad with 1 teaspoon of the remaining olive oil, salt, pepper, red chili flakes and drizzle with remaining lemon juice.

Nutrition

Servings: 1 Bowl

Amount Per Serving

Calories: 484

Carbohydrates: 44.5g

Protein: 37g

Fat: 17.5g

Saturated Fat: 2g

Cholesterol: 215.5mg

Sodium: 308mg

Fiber: 9g

Sugar: 8.5g

Research of the Week: America Will Import More Sugar This Year Than It Has In 4 Decades

For Dan Younggren, who grows sugar beets in the northwest corner of Minnesota, 2019 was a year of plagues.

First came the water. "Ten inches, up to almost 20 inches of rain," Younggren says. The fields in his region were so wet that farmers couldn't work in them.

"After that came the snowstorm, barreling up off the West Coast," he says, followed by a blast of freezing cold. Farmers in his beet-growing cooperative, the Red River Valley Sugarbeet Growers Association, abandoned more than 100,000 acres of beets, and Younggren is now playing counselor to younger farmers, telling them not to lose hope or blame themselves. "You did nothing wrong," he tells them. "You put the seed in the ground and you matured it ... and somebody else decided that you're not going to be able to harvest it."

About half the United States' sugar normally comes from beets. According to statistics from the U.S. Department of Agriculture, the beet harvest was down about 10% this year. The effects are now rippling through America's food industry. Last month, two big sugar producers announced that they won't be able to deliver all the sugar they'd promised to candy-makers and bakers, including Tippin's, a pie-maker in Kansas City, Kan.

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You Better Watch Out, But Not Because of Santa...

Did you know this fact about Christmas?

7,000

Is the average amount of calories a single person consumes on Christmas Day. 

This number is more than 3x the recommended amount of calories recommended for a single day.

Be mindful this Christmas… Or as the classic Christmas song says, you better watch out!

Recipe of the Week: Stuffed Mushrooms with Broccoli Rabe and Sausage

These Italian stuffed mushrooms filled with broccoli rabe and sausage are the perfect festive holiday appetizer!

Ingredients

16 oz uncooked sweet Italian chicken sausage, casing removed

1 large shallot, chopped

3 cups uncooked broccoli rabe, Rapini, chopped, discard large stems, use thinner stems only

24 baby bella mushrooms, stems pulled, chopped and set aside / caps brush off to clean

2 garlic cloves, minced

1/2 teaspoon kosher salt

1/8 teaspoon black pepper

1/4 teaspoon crushed red pepper flakes

1-1/2 tablespoons fresh oregano, chopped

2 tablespoons fresh parsley, chopped

1 oz white wine

3 tablespoons grated Parmesan cheese

3 tablespoons plain breadcrumbs, or gluten-free crumbs

Directions

Preheat oven to 400F.

In a large skillet, add the sausage over medium-high heat and begin to break down with a spatula.

Add shallots and broccoli rabe and continue to break apart the sausage while cooking for about 7 minutes.

Add in the garlic, chopped mushroom stems, and the salt, peppers, oregano, parsley, and wine and cook over medium-low. Continue cooking 10 minutes, breaking down the sausage and cooking the wine down.

Remove from heat and place the sausage mix into a mixing bowl.

Allow the sausage mixture to cool for about 10 minutes.

Add in the bread crumbs and parmesan cheese and mix well.

Place mushroom caps on a baking sheet and fill each mushroom cap with the sausage mixture. Caps should be overfilled and not level.

Place in oven and cook for 20 minutes.

Nutrition

Servings: 3 Stuffed Mushrooms

Amount Per Serving

Calories: 121

Carbohydrates: 6g

Protein: 13g

Fat: 5.5g

Saturated Fat: 1.5g

Cholesterol: 45mg

Sodium: 422mg

Fiber: 1g

Sugar: 1.5g

Even Infants at Low Risk of Peanut Allergy Should Eat Peanut Early

Children who do not consume peanut during their first year of life are more likely to be allergic to peanut at age three, according to new findings from the CHILD Cohort Study. Using data from over 2,600 Canadian children, researchers have found that infants who did not consume peanut in their first 12 months of life were more than four times as likely to have a clinical allergy to peanut by age three compared to infants who consumed peanut before their first birthday. The research was published in the Journal of Allergy and Clinical Immunology: In Practice. “Some of the best-known studies looking at timing of peanut introduction have focused on children who were at the highest risk of developing peanut allergy. Our findings are significant because the CHILD Cohort Study children are from the general population and most are not at high risk of peanut allergy,” said lead researcher Dr. Elinor Simons, an assistant professor in the Department of Pediatrics and Child Health at the University of Manitoba and a clinician-scientist at the Children’s Hospital Research Institute of Manitoba (CHRIM). “ Even when we excluded high-risk children, early peanut introduction was associated with lower risk of peanut allergy by age three. This means that low-risk children may also benefit from early introduction of peanut.” Click here for the rest of the article.

Recipe of the Week - Open Faced Turkey Melts

Open-Faced Turkey Melts make a quick and easy way to use up your Thanksgiving turkey leftovers!

Ingredients

8 ounces chopped cooked turkey breast

1/4 cup celery, sliced

3 tablespoons Hellman's Light mayonnaise

2 tablespoons dried cranberries

1 tablespoon red onion, chopped

4 slices thin sliced multi-grain bread, lightly toasted (Dave's Killer Bread 21 Whole Grains and Seeds Thin-Sliced) or gluten-free bread

4 ounces light Havarti cheese, sliced

Reynolds Wrap non-stick foil

Directions

Heat broiler over high, with rack in the second position about 6 inches from the flame. Line a half-sheet pan with Reynolds non-stick foil.

In a medium bowl combine the turkey with celery, mayonnaise, cranberries and red onion, and stir until combined.

Arrange the toasted bread on a baking sheet and divide the turkey salad evenly among slices, then top each with 1 ounce of cheese.

Broil about 6 inches from the flame until the cheese is golden and bubbling, about 2 to 3 minutes, keeping a close eye on it to avoid burning.

Nutrition

Servings: 1 Open Faced Sandwich

Amount Per Serving

Calories: 263

Carbohydrates: 16.5g

Protein: 28g

Fat: 10g, Saturated Fat: 2.5g

Cholesterol: 65mg

Sodium: 477.5mg

Fiber: 3.5g

Sugar: 6g

Research of the Week: How Much Exercise It Takes to Burn Off Thanksgiving Dinner

It happens each year: The dishes you've been craving all season long are finally passed around the table, and before you know it your plate is piled up to your head with turkey, stuffing, green bean casserole, mashed potatoes - all smothered with a heaping portion of gravy. It's a masterpiece, yes. But it's also a single meal that can total anywhere from 2,500 to 4,500 calories (nearly twice the calories recommended daily). While there's no need to skip your favorite feast in the name of fitness, we recommend taking a peek at this infographic, which puts those cals into perspective. It's not all bad news, though. That Thanksgiving
Day Turkey Trot will earn you a delicious slice of Mom's apple pie. But you just might think twice about the gravy: A quarter-cup will cost you 50 burpees! Find out how much you have to work for each Turkey Day dish here.
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Recipe of the Week: Herb and Salt-Rubbed Dry Brined Turkey

This Herb and Salt-Rubbed Dry Brined Turkey comes out so moist and flavorful, with crispy golden skin and juicy tender meat.

Ingredients

2 tablespoon chopped fresh thyme

2 tablespoon chopped fresh sage

1 tablespoon chopped fresh rosemary

1 tablespoon dried marjoram

1/2 tablespoon dried oregano

1 tablespoon extra-virgin olive oil

One thawed or fresh 16-lb turkey, preferably fresh (not kosher or self-basting) if frozen, thaw before

1/4 cup Diamond Crystal, use less with Mortons

Directions

• (4) Four days before you plan to roast the turkey, mix the herbs and oil in a small bowl. Loosen the skin around the shoulders of the bird and around the cavity. Carefully slide your hands underneath the skin to loosen it from the breast, thighs, and drumsticks.

• Rub the herb mixture on the meat, under the skin. Pat the skin back into place.

• Rub the salt inside the cavity and on the skin. Tuck the wing tips behind the neck and tie the legs together with kitchen string. Put the turkey in a large food-safe plastic bag (such as a turkey-size roasting bag) and tie. Put the bag inside a second bag and tie.

• Day 1 to 3: Refrigerate the turkey, turning it over every day, for 3 days.

• Day 4: Remove the turkey from the bags and pat dry. Transfer to a large roasting pan and refrigerate, unwrapped, to let the turkey air-dry overnight (for the fourth day).

Roast the turkey (Day 5):
Remove the turkey from the refrigerator and let it temper on the counter for about 3 hours. Place turkey breast side up on a flat rack in a shallow roasting pan 2 to 2½ inches deep.

Convection Roast Mode:
Position a rack in the bottom third of the oven and preheat the oven to 350°F in convection roast setting. If using a probe, insert the thermometer in the thickest part of the thigh not touching the bone and set the temp to 170F. Roast until the temp registers 170°F in the thickest part of a thigh, about 1 1/2 to 2 hours, or longer depending on the size of the turkey. Let the turkey rest for 30 minutes before carving to allow the juices to settle.

Conventional Oven:
Position a rack in the bottom third of the oven and preheat the oven to 425°F. Roast the turkey for 1 hour, then reduce the heat to 325°F.
Continue to roast until an instant-read thermometer registers 170°F in the thickest part of a thigh, about 1 3/4 to 2 hours. Let the turkey rest for 30 minutes before carving to allow the juices to settle.

Nutrition

Servings: 6oz no skin

Amount Per Serving

Calories: 225

Protein: 45.5g

Fat: 3.5g

Saturated Fat: 1g

Cholesterol: 121mg

Sodium: 896.5mg

Essential Science: Secret to Living Longer is more "rest"

The research stems from Harvard Medical School (Blavatnik Institute). Here scientists have gathered new evidence which demonstrates that the key to living longer is to get a good amount of sleep.The research focus is with epigenetics. Scientists mapped changes in gene expression in people who died between 60 and 100 years old. The purpose was to understand how changes in gene expression correlated to longevity. Epigenetics is about the study of heritable phenotype changes that do not involve alterations in the DNA sequence. This includes the effects on cellular and physiological phenotypic traits arising from external or environmental factors. The data analysis revealed a pattern. In terms of longevity, people who died over the age of 85 showed suppressed neural excitement (a term for the constant flicker of electrical currents and transmissions in the brain). In contrast, those who passed away at a younger age showed higher levels of neural excitement.

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Recipe of the Week - Mashed Sweet Potatoes Brulee

Mashed sweet potatoes with a hint of cinnamon and nutmeg, topped with a caramelized brown sugar crust. Sweet potatoes are a must for Thanksgiving and this dish will be a hit on your Holiday table.

Ingredients

5 1/2 lbs sweet potatoes, peeled and boiled until soft (6 cups cooked)

3/4 cup 1% milk

3 tbsp whipped butter, softened

1/2 tsp kosher salt

1/4 tsp ground cinnamon1/8 teaspoon ground nutmeg

1/2 cup unpacked light brown sugar

Directions

When the potatoes are cooked and soft, combine them with milk, butter, salt, cinnamon and nutmeg in a large bowl and mash or puree until smooth.

Spoon into a 9 x 9 or 11 x 7-inch baking dish. Bake covered until heated through, about 20 minutes. If making ahead, and baking from the refrigerator, add more time as needed until the center is hot.

Preheat the broiler.Sprinkle 1/2 cup brown sugar evenly over top.

Broil about 6 inches from the flame until the sugar melts and becomes caramelized, careful not to burn. About 2 to 3 minutes.

Let it stand until the melted sugar hardens (about 5 minutes).

Nutrition

Servings: 1/2 Cup

Amount Per Serving

Calories: 100

Carbohydrates: 21.5g

Protein: 1.5g

Fat: 2g

Saturated Fat: 1g

Cholesterol: 5mg

Sodium: 72mg

Fiber: 1.5g

Sugar: 8g

Parents Play Different Roles In Our Health As Adults: Mothers Support Us, While Fathers Are Often "Cautionary Tales"

Whether we like it or not, our parents play a big part in who we become as adults. From our taste in music to our social values, their imprint often stays with us, good or bad, well past childhood.

Now new research
suggests that we still rely on them well into mid-life - at least when it comes to our health, that is. Alexandra Kissling and Corinne Reczek, a team from the Ohio State University, found that while we look to our mothers in much the same way we do when we're children - asking them for advice and hoping they'll be there to help us through periods of bad health, for instance - fathers act more like "cautionary tales", examples of what not to do.

To explore this phenomenon, the team conducted 90 qualitative interviews with midlife adult children: 45 gay, lesbian and straight couples aged between 40 and 60 years old. As they interviewed the couples, the researchers examined the influence of both the participants' parents and their in-laws.

Each participant, interviewed separately from their spouse, was asked open-ended questions about their their health and their relationship with their family, such as "tell me about your relationship with your parents and your spouse's parents". More specific and targeted questions were also introduced, including "how do your parents support you during hard times" and "do your in-laws talk to you about their health?".

Unsurprisingly, many participants explained that family provided support throughout illness or injury - helping out after surgery, for example, or providing material support through the diagnosis and treatment of cancer. This provided a boost to well-being for both children and their partners, with the extra support often allowing partners to continue going to work and managing the household alongside caring for their spouse.

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Recipe of the Week - Baked Leftover Turkey Croquettes

Not sure what to do with all your leftover turkey? Turkey Croquettes are a perfect way to use your leftover turkey!

Baked Leftover Turkey Croquettes

Ingredients

12 oz cooked turkey breast, chopped fine (a food processor or chopper is great for this)

3 medium potatoes, peeled, cooked and mashed

3/4 cup chicken broth

2 teaspoons olive oil

3 cloves garlic

1 medium onion, chopped

1/2 cup parsley, chopped

salt and fresh pepper

1/2 cup seasoned whole wheat bread crumbs

1 egg, whisked

olive oil spray

leftover turkey gravy for serving, optional

Directions

In a large bowl, mash potatoes with 1/4 cup broth, salt and pepper. Set aside.

Saute garlic, and onions in oil over low heat. Add parsley, salt and pepper and cook until soft, about 2-3 minutes.

Add turkey, and remaining broth, mix well and shut heat off.Add turkey to mashed potatoes and using your clean hands mix well. Taste for salt and adjust if needed.

Preheat oven to 450°F.

Measure 1/4 cup of mixture then form into croquettes. Place on waxed paper. Repeat with remaining mixture.

Dip each croquette in egg mixture, then breadcrumbs and place on a parchment lined cookie sheet for easy cleanup. Spray generously with olive oil (about 1 tbsp worth). Bake in the oven about 15 minutes, or until golden.

Optional, serve with leftover turkey gravy.

Nutrition

Servings: 3

Amount Per Serving

Calories: 217

Carbohydrates: 26.9g

Protein: 13.8g

Fat: 6.2g

Saturated Fat: 1g

Cholesterol: 60.5mg

Sodium: 713.5mg

Fiber: 2.7g

Sugar: 2g

The Definitive Guide to Inflammation

Inflammation gets a bad rap in the alternative health world: "Inflammation causes heart disease, cancer, and autoimmune disease! It's at the root of depression." These are all true-to some extent.

Name a disease, and inflammation is involved.

Crohn's disease is inflammatory.

Major depression is inflammatory.

Heart disease is inflammatory. autoimmune diseases, which involve an inflammatory response directed at your own tissues, are inflammatory.

Arthritis is inflammatory.

Even obesity is inflammatory, with fat cells literally secreting inflammatory cytokines.

Yes, but the story is more complicated than that. Inflammation, after all, is a natural process developed through millions of years of evolution. It can't be wholly negative. Just like our bodies didn't evolve to manufacture cholesterol to give us heart disease, inflammation isn't there to give us degenerative diseases.

So, Why Does Inflammation Happen?

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Recipe of the Week - Pumpkin Cream Cheese Muffins

Pumpkin Cream Cheese Muffins are moist, delicious and perfectly spiced! A delicious fall breakfast made with canned pumpkin, pumpkin spice and a cream cheese swirl topping.

Pumpkin Cream Cheese Muffins

Ingredients

1/2 cup white whole wheat flour

3/4 cups unbleached all purpose flour

3/4 cup raw sugar

1 teaspoon baking soda

2 teaspoons pumpkin pie spice

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

1/4 teaspoon salt

1 1/2 cups canned pumpkin, not pumpkin pie filling

2 tbsp coconut oil

1 large egg

1 1/2 tsp vanilla extract

baking spray

CREAM CHEESE TOPPING (makes 3/4 cup)

5 oz 1/3 less fat cream cheese

2 tablespoons raw sugar

1 large egg yolk

1 teaspoon vanilla extract

Directions

Preheat oven to 350F. Line a muffin tin with paper liners and lightly spray liners with oil for easy removal.

In a medium bowl, combine flours, sugar, baking soda, pumpkin spice, nutmeg, cinnamon, and salt with a wire whisk. Set aside.

In a large bowl mix pumpkin puree, oil, egg and vanilla; beat at medium speed until thick. Scrape down sides of the bowl.

Add flour mixture to the wet mixture, then blend at low speed until combined; do not over mix.

In a large bowl, beat the cream cheese until smooth. Slowly beat in the sugar, egg yolk and vanilla extract until combined.

Pour batter into prepared muffin tin. Drop about 1 tablespoon of the cream cheese to the tops of each muffin. Using a toothpick gently swirl the frosting from the edge to the center into the batter.

Bake on the center rack for 24 to 26 minutes, or until a toothpick inserted in the center comes out clean.

Let them cool before serving.

Nutrition

Servings: 1 Muffin

Amount Per Serving

Calories: 170

Carbohydrates: 25g

Protein: 3.5g

Fat: 6g

Saturated Fat: 4g

Cholesterol: 34mg

Sodium: 160mg

Fiber: 2g

Sugar: 16g