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  • Recipe: General Tso's Tempeh

    Recipe: General Tso's Tempeh

    Whether you follow a plant-based diet, or just looking to mix up your proteins, this tangy, sweet and spicy General Tso's Tempeh will satisfy that Chinese takeout itch without crippling your macros. Not into tempeh? Extra-firm tofu or chicken breast will work too. Just make sure to drain and press your tofu before simmering (and adjust those macros!). Serves 2, serving size 200 g Calories: 332, Protein: 22.5 g, Carbs: 35 g, Fat: 7 g
    Ingredients
    For the tempeh:
    8 oz tempeh, cut into bite-sized cubes
    1/3 cup vegetable stock
    15 g (1 tbsp) soy sauce
    15 g (1 tbsp) mirin
    1 clove garlic, smashed For the sauce:
    30 g soy sauce
    10 g chili garlic sauce
    10 g (2 tsp) rice vinegar
    10 g (2 ....

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  • Milford Personal Trainer: Should you workout when stressed?

    Milford Personal Trainer: Should you workout when stressed?

    If you’ve been following our CNU Fit Dover and CNU Fit Milford Facebook pages lately you’ve probably been seeing a bunch of tips to beat the holiday fat gain that most people experience during the last three months of the year. Well today we want to talk about stress. For most people stress is inevitable during the Holidays: between finances, dealing with additional family members visiting, and even extra pressure at your job, stress can pile high with little to no relief until January. When it comes to exercise, a lot of people have the mindset that exercise is the best thing to do when you’re stressed. The truth though is...it depends. It depends on how long ....

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  • Healthy Holiday Recipe: Apple and Sausage Stuffing

    Healthy Holiday Recipe: Apple and Sausage Stuffing

    Who loves stuffing? We do! This recipe is the perfect combination of sweet and savory, and provides and unexpected twist to a Thanksgiving Classic, while adding some extra protein! Serves: 9 Calories: 202, Protein: 11g, Carbs 29g, Fat 5g Ingredients

    30 g (2 tbsp) extra-virgin olive oil
    100 g onion chopped
    400 g celery chopped
    272 g chicken or turkey sausage, casing removed and crumbled
    1 1/4 tsp poultry seasoning
    1/2 tsp ground pepper
    1/4 tsp salt
    1 lb stale whole-grain bread, cubed*
    200 g/ 1 large Granny Smith apple, peeled and chopped
    1 cup low-sodium chicken broth Instructions

    Heat oil in a large pan over medium heat. Add celery and onion and stir until softened (about ....

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  • Healthy Holiday Recipe: Decadent Chocolate Truffles

    Healthy Holiday Recipe: Decadent Chocolate Truffles

    When you want to indulge in some Holiday Treats but don’t want to break the macro bank, look no further than these decadent, handmade chocolate truffles. Think of this recipe like a blank chocolate canvas that you can customize however you like. Add a few drops of peppermint extract for chocolate peppermint truffles or some instant coffee for mocha truffles. If you want them a little sweeter, add some sweetened shredded coconut or roll them in candied nuts. They are delicious!! Serves: 22, serving size: 1 10 g truffle Calories: 28, Protein - 1g, Carbs- 5g, Fat - 0.5g Ingredients:

    1/4 cup milk of choice (the macros for this specific recipe were calculated using Silk ....

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  • Healthy Holiday Recipe: Apple Turkey Potato Hash

    Healthy Holiday Recipe: Apple Turkey Potato Hash

    This apple, potato and turkey hash is a truly versatile, marco-friendly fix. It satisfies savory and sweet cravings all at once, can be enjoyed hot or cold, and served as a side dish or a meal on its own (depending on the portion). Serves 4, Serving size: 300 g Calories: 287, Protein: 40 g, Carbs: 25 g, Fat: 1.7 g Ingredients

    665 g boneless, skinless chicken breast
    690 g Klondike Gold potatoes (yellow potatoes)
    208 g/1 large Granny Smith green apple
    150 g sliced mushrooms
    113 g no sugar added apple sauce
    2 tsp cinnamon powder Directions:

    Prep chicken breast using our instant pot shredded chicken recipe. Once cooked, set aside to cool.
    Dice potato and apples into small, evenly ....

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  • Healthy Holiday Recipe: Protein Pumpkin Bars

    Healthy Holiday Recipe: Protein Pumpkin Bars

    An awesome treat that doesn't eat up all your fats and helps you hit your protein--it's a win-win! Bring this treat to Thanksgiving and be the talk of the party! Serving size: 163 grams, serves 1 Calories: 153, Protein 19 g, Carbs 18 g, Fat 0.5g Ingredients

    65 g drained Great Northern beans
    21 g Iso 100 Vanilla Protein Powder
    65 g of pumpkin puree
    12 ml unsweetened vanilla almond milk
    Stevia to taste
    Vanilla flavoring to taste
    Cinnamon to taste Directions

    Combine all ingredients in a blender or food processor and blend until mixture is smooth.
    Pour into a small rectangle glass Pyrex dish and freeze for 30 minutes.
    Move to the fridge until ready to eat.
    Top with honey and enjoy ....

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  • Recipe: Basil Pesto Turkey Meatballs

    Recipe: Basil Pesto Turkey Meatballs

    The meatballs are perfect for meal prep because all you have to do is throw them on a baking sheet and you're good to go! They are loaded with all of your favorite pesto flavors and perfect for game day or to fill your fridge for a busy week ahead! Prep time: 20 mins; Cooking time: 25 mins Serves 20; Calories: 83; Protein: 8.5 g; Carbs: 2.8 g; Fat 4.2 g Ingredients:

    350 g lean ground turkey breast
    350 g ground turkey thigh
    27 g fresh basil leaves (~1c packed)
    20 g fresh parsley leaves
    28 g walnuts, toasted
    28 g Parmesan cheese grated
    35 g sun-dried tomatoes
    47 g shallots, peeled and roughly chopped
    16 g garlic (about 3 large garlic cloves)
    28 g panko breadcrumbs
    1 large egg
    15 g ....

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  • Coach's Corner: Meal Prep 101

    Coach's Corner: Meal Prep 101

    Meal prep can be as easy or as hard as you make it. And you certainly don't need to spend your life slaving away in the kitchen for hours every Sunday! Whatever your goals may be (ie physique, training, nutrition, etc) it likely requires SOME prep work in the kitchen. Making sure you are prepared with food and meals for the week is absolutely key to success with most of these goals. Simple is the name of the game with meal prep, especially since most people don't have the time or patience to live in the kitchen daily. I like to shop in terms of each macro. So I'll snag a few protein sources, a few carb sources, a few veggies, and some fat sources + extras. My meals basically ALWAYS look ....

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  • Recipe: Brown Butter Citrus Sweet Potato Mash

    Recipe: Brown Butter Citrus Sweet Potato Mash

    These brown butter citrus sweet potatoes are a little sweet, a little savory, a tad tangy, and perfect for meal prep (or Thanksgiving!) Serving size: 180 g or sweet mash, makes 5 servings Protein: 4.3 g, Carbs: 54.6 g, Fat: 3.6 g, Calories: 263 Ingredients

    1340 g sweet potatoes
    21 g butter
    Juice from 1/2 a lemon
    1 tbsp orange juice
    A few fresh sage and thyme leaves, for garnish (optional) Directions

    Preheat oven to 350 degrees
    Wash the potatoes and poke holes using a fork. Place the sweet potatoes on a sheet pan and roast them in th oven until soft and cooked through, about 60 minutes
    When they are cool enough to handle, peel them and mash in a large bowl
    To make the brown ....

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  • Failure isn't final, quitting is.

    Failure isn't final, quitting is.

    Have you ever failed ? The answer is probably yes, especially when it comes to reaching your health and fitness goals. A lot of the times when we “fall off the wagon” we tend to beat ourselves up about it and use the failure as a definitive line to where your limitations lie. “I just can’t lose weight.” “I’m never going to reach my goals because I can’t maintain my habits.” It’s time you get out of the fixed mindset. What do I mean by that? There’s an awesome book by Carol De Weck called Mindset , and in it De Weck explores the difference between a fixed and a growth mindset and how it ....

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