Morning Gloryous Muffins- Revised from The Looney Spoons Collection
• 1 ½ cups spelt flour
• ¾ cup whole wheat flour
• 1 tsp baking soda
• 1 1/2 tsp baking powder
• 2 tsp ground cinnamon
• ½ tsp each ground nutmeg and salt
• 1 cup well-drained crushed pineapple
• 1 cup finely grated carrots
• ½ cup unsweetened apple sauce
• ½ cup organic brown sugar
• ¼ cup high-quality vegetable oil
• 1 egg
• 1 tsp vanilla
• ½ cup sweetened shredded coconut
• ½ cup raisins
• 1/3 cup chopped walnuts or pecans
1. Preheat oven to 375°F. Spray a 12-cup muffin tin with cooking spray and set aside.
2. In a large bowl, combine both flours, baking soda, cinnamon, nutmeg and salt. Mix well and set aside.
3. In a medium bowl, whisk together pineapple, carrots, applesauce, sugar, oil, egg and vanilla. Add wet ingredients to dry ingredients and stir just until dry ingredients are moistened. Fold in coconut, raisins and nuts.
4. Divide batter among 12 muffin cups. Bake for 20 minutes, until a wooden pick inserted in center of muffin comes out clean. Cool on a wire rack.
Makes 12 muffins
Nutrition Facts per Muffin:
238 calories, 9.7 g total fat (2.7 g saturated fat), 5 g protein, 36 g of carbohydrates, 2.9 g fiber, 322 mg sodium
We have got a couple of fun contests coming up at the Studio in May….Check out the Descriptions below and join in the fun!
1. Mother’s Day Contest
To celebrate all the wonderful mothers out there we want to hear your stories about why your mother, or you yourself as a mother, would benefit from coming to the Studio. (examples: always putting everyone else first, no time for herself/yourself, recovering from an injury or illness etc.) Like our Facebook page and share your stories on our wall….or if very personal you can send us a Facebook message. The winner will receive a Free Private Session with one of our Instructors (a value of $56.50) for Pilates or Yoga.
2. Toesox Contest
How many classes can you attend in the month of May!? Toesox has challenged all Canadian Studios to participate in the Fit4Summer Challenge. All you have to do is show up to as many classes as you can in May and check off on the posted Challenge Check Off List each time you come to a class. This Challenge runs from May 1st-31st. After the Challenge ends, we will tally up the attendance for each participant and submit to the Toesox company. If there is a tie for top attendance multiple names will be submitted. The winner will be drawn by Toesox and will receive a bundle of Summer Essentials from ToeSox and Friends! (Valued at $300!!!)
Keep an eye out at the Studio for the sign up sheet and Challenge check off List!
Have an awesome weekend everyone! 😀
Journey into Back Bends
“Easing into Your Backbends”
Saturday April 26th 11:00-1:00 pm
$40.00 tx incl. non members
Premium members $35.00 tx incl.
- Do you have lower back pain or discomfort in back bends?
- Would you like to learn how to utilize your breath to give you the most support in back bending?
- Do you struggle or shy away from back bending because it just doesn’t feel great for you?
Back bending strengthens the back, shoulders and legs while creating space in the chest, hips and length to the abdominals. Back bending can stimulate the Central Nervous system, boost the immune system, and help with depression and low back pain.
In this workshop we will use various props to explore the breath and release restrictions around the ribcage allowing the breath to flow with greater ease. Connecting to how the breath better supports us in back bending postures. Learn how to avoid compression in the lower spine and connect to the Pelvic floor, allowing you to deepen your back bends safely.
This workshop is suitable for beginner to advanced.
To register call or email the Studio 705-647-1445
Instructor Sherry Morton-Jibb
Black Bean Brownies (gluten-free)
• 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining)
• 2 tbsp cocoa powder- dutch or regular (10g) (add a little extra if desired)
• 1/2 cup quick oats (40g) (See nutrition facts link below for all substitution notes.)
• 1/4 tsp salt
• 1/3 cup pure maple syrup or agave (Honey will work, but not for strict vegans.) (75g)
• 2 nunaturals stevia packs or 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
• 1/4 cup coconut or vegetable oil (40g) (See “nutrition facts” link for all substitution notes.)
• 2 tsp pure vanilla extract
• 1/2 tsp baking powder
• 1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)
• optional: more chips, for presentation
Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. Makes 9-12 brownies.
• Calories: 115
• Fat: 5.5g
• Carbs: 15g
• Fiber: 3g
• Protein: 2.5g
• WW Points (new system): 3 points
Above info was calculated using gram measurements and DOES include all of the chocolate chips (which you should include too ;)). This recipe is gluten-free as long as you make sure to buy certified-gf quick oats, baking powder, and pure vanilla extract.
Strength For Muscles AND Bones
Are you 35 years old or more? Do you exercise? If you answered “yes” to the last question, congratulations!! You are doing yourself a big favour by keeping active…Right? We constantly hear how exercise is a key feature of health and wellbeing…an undisputed fact! I have always exercised regularly and advocate that everyone do the same. However, as I have negotiated the years past age 35, various changes have begun in my body as I approach Menopause…Possibly you too have experienced some differences in yourself as you approach Menopause, enter Menopause or move through Menopause. It was during my late 30’s and early 40’s when I found some digestive and reproductive changes led me to need to take a couple of different medications which had the possible side effect of bone loss. Probably like many women entering middle years, I had never even considered my bone strength…I figured my bones should just stay strong if I was physically active, no? It seemed impossible that even though I was exercising regularly at the gym, my bones could still be weakening…Then I learned that weakened, porous bones or Osteoporosis is really a silent condition. Weakened bones show no symptoms until they fracture! Yikes! Imagine just going about your day, then sneezing and ultimately fracturing a vertebra. Sounds impossible but for someone with weak bones this is a real risk. And if you are a woman who is over 50 years old or in Menopause, you have a 1 in 4 chance of being in this situation. The years between 35 and 50 are when we can be proactive to ensure that we don’t become this statistic!
Have I piqued your interest about whether your bones are as strong as you’ve always assumed? Or maybe you are wondering how to find out if your bones are strong? Come out for my workshop at Balanced Motion on Wednesday April 16th and find out. In this workshop we will introduce exercise techniques that will strengthen not only your muscles but your bones as well. You will leave with a better understanding of what your bones need to stay strong and what to do if your bones are not as strong as you would like.
Come out to Balanced Motion Pilates and Yoga on Wednesday April 16th 10:00-11:15 am, for a forum where a buff bod includes buff bones.
For more information about the workshop please call us at 705-647-1445, email us at firstname.lastname@example.org or visit www.balancedmotionpilatesandyoga.com .
Kinda Nutty Pistachio-Crusted Fish (from the LooneySpoons Collection By Janet and Greta Podleski)
• 1 tbsp olive oil
• 1 tbsp grainy dijon mustard
• 2 tsp horseradish
• ¾ cup fresh whole grain bread crumbs
• 1/3 cup pistachios
• ¼ cup freshly grated parmesan cheese
• 1 tbsp minced fresh parsley
• ½ tsp grated lemon zest
• ¼ tsp each salt and freshly ground pepper
• 4 fresh skinless fish fillets (Monkfish, halibut, salmon or tilapia 1 inch thick)
• 2 tsp butter melted
1. Preheat oven to 375 degrees F. Spray shallow baking pan with cooking spray and set aside.
2. In a small bowl, mix together olive oil, mustard and horseradish. Set aside.
3. Using a food processor or mini chopper. Grind pistachios until finely ground, but not powdery. Transfer to a medium bowl and add fresh bread crumbs, Parmesan, parsley, lemon zest, salt and pepper. Stir gently using a fork. Add olive oil mixture and stir again, just until crumb mixture is moistened (Like you’re making a crust for a cheesecake).
4. Rinse fish and pat dry with paper towels. Sprinkle fish lightly with salt and pepper. Place in baking pan. Press ¼ crumb mixture on top of each fish fillet. Drizzle tops with melted butter.
5. Bake on middle oven rack for about 12-15 minutes, depending on thickness of fish. Be careful not to overcook the fish. Turn on the broiler and broil fish for about 1 minute. Crumbs should be golden brown and fish should flake easily with a fork. Serve immediately. May be served with light tartar sauce if desired.
Makes 4 servings(per serving using monkfish fillet)
286 calories, 14.6 g fat (3.8 saturated fat), 30 g protein, 8 g carbohydrate, 1.8 g fiber, 53 mg cholesterol, 415 mg sodium