[Recipe] Grain-Free Pumpkin Bread

*image from Spinach 4 Breakfast

This is hands-down the best 'grain-free' recipe I have made yet.  It is adapted from Spinach 4 Breakfast and is delicious.  Best thing about it...you can have it on the AFC 28-Day Challenge! Check it out below or find it on the Austin Fitness Clinic recipe page.

GRAIN-FREE PUMPKIN BREAD

Ingredients:

• 1 1/2 cup almond or hazelnut meal

• 1/4 cup coconut flour

• 3/4 tsp of baking soda

• 1 tsp of cinnamon

• 1/2 tsp of nutmeg

• 1/4 tsp of ginger

• ¼ tsp allspice

• 1/2 tsp of sea salt

• 1/2 cup organic pumpkin puree (fresh or canned)

• 1/3 cup raw honey

• 2 eggs

• 3 Tbsp nut milk

Instructions:

• Pre-heat over to 350 degrees.

• Lightly grease one standard or two mini bread pans with coconut oil.

• Combine all dry ingredients (nut meal, coconut flour, baking soda, cinnamon, nutmeg,

ginger, allspice, salt).

• In a separate bowl, combine wet ingredients (pumpkin puree, honey/maple syrup,

eggs).

• Add wet ingredients to dry ingredients and mix until combined.

• Pour batter into 5x9 bread pan (or you can use a muffin tin)

• Bake for approximately 45-55 minutes (top should be lightly browned and a toothpick

will come out clean).

• Let bread stand in the pan for 5 minutes. Then transfer to a cooling rack and allow to

cool completely.

• Note: this bread does not rise like normal bread due to the nut meal

Austin Fitness Clinic 28-Day Challenge

You!  Yes you!!  It's time to throw out all those bad habits and start fresh.  

Join us for the AFC 28-Day Challenge starting Sunday, January 4th.

[Article] When Healthy Eating Calls For Treatment

[Wall Street Journal Article] When Healthy Eating Calls For Treatment

[Article] To Improve Memory, Consider Chocolate

[New York Times Article] To Improve Memory, Consider Chocolate

[Article] Gait Analysis: The Serious Runner's Salvation

[Wall Street Journal Article] Gait Analysis: The Serious Runner's Salvation

[Article] Off The Drugs, Onto The Cupcakes

[New York Times Article] Off The Drugs, Onto The Cupcakes

[Article] Read Slowly to Benefit Your Brain and Cut Stress

[Wall Street Journal Article] Read Slowly to Benefit Your Brain and Cut Stress

[Recipe] Chocolate Quinoa Cake

Yes!  It is as good as it looks.  Everyone that tasted it, even the people who rolled their eyes and made a face, agreed that it was one of the best chocolate cakes ever!  This recipe can also be found under Resources on the Austin Fitness Clinic website, on the Recipes page (recipe and picture from Mel's Kitchen Cafe). *Note: I used chocolate buttercream frosting instead of whipped.  Give it a try:

Chocolate Quinoa Cake With Whipped Chocolate Frosting

You'll need about 1/2 cup (maybe a bit more) dry quinoa for 2 cups cooked. Make sure to measure the quinoa for the cake recipe after it is cooked and cooled. Also, make sure to cook the quinoa in water not broth.

INGREDIENTS

Cake:
• 2 cups cooked and cooled quinoa (see note above)
• 1/3 cup milk
• 4 large eggs
• 1 teaspoon pure vanilla extract
• 3/4 cup butter, melted and cooled
• 1 1/2 cups granulated sugar
• 1 cup unsweetened cocoa powder
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
Frosting:
• 2 1/4 cups heavy whipping cream
• 1 1/4 cups semisweet or bittersweet chocolate chips
• 
  
• DIRECTIONS

1. For the cake, preheat the oven to 350 degrees F. Lightly grease two 8-inch round cake pans. Line the bottoms of the pans with parchment paper.
2. Combine the milk, eggs and vanilla in a blender or food processor. Process just until combined. Add the cooked quinoa and the butter. Blend well until smooth.
3. In a large bowl, whisk together the sugar, cocoa, baking powder, baking soda and salt. Add the contents from the blender and mix with a wooden spoon or whisk until combined.
4. Divide the batter evenly between the two pans and bake on a rack in the middle position for 28-30 minutes or until a knife or toothpick inserted in the center comes out clean. Remove the cake from the oven and cool for 10 minutes. Invert the cakes onto cooling racks (remove the parchment paper stuck to the bottom of the cakes).
5. For the frosting, place the chocolate chips in a medium bowl. Heat the whipping cream in a saucepan until it gently simmers. Pour the hot cream over the chocolate chips and let the mixture sit for five minutes. Whisk to combine until it is glossy and smooth. Cover the bowl with plastic wrap and refrigerate until completely chilled and cold (2-3 hours). You can speed up this process by placing the bottom of the bowl in an ice water bath and stirring until cool. When fully chilled, use an electric mixer (stand mixer or handheld) to whip the mixture to soft peaks.
6. Place one cake layer upside down on a serving platter or plate. Top with a generous portion (about half) of the whipped frosting, spreading to within 1/2-inch of the edge of the cake (it will press to the edge when the top cake layer is put on).
7. Gently put the other cake layer upside down on top of the frosted layer. Spread the remaining frosting over the top of the cake. You could definitely frost the sides, too, but I like the more rustic look for this cake - frosting just the middle and top.
8. Chill the frosted cake in the refrigerator for at least 2 hours before serving to let the frosting set up a bit.

[Article] How Exercise Helps Us Tolerate Pain

[New York Times Article] How Exercise Helps Us Tolerate Pain

[Article] The GMO Fight Ripples Down The Food Chain

[Wall Street Journal Article] The GMO Fight Ripples Down The Food Chain

[Article] Can A Shirt Help Improve Your Posture?

[Wall Street Journal Article] Can A Shirt Improve Your Posture?

[Book] It's All Good

We are here to defend Gwyneth Paltrow's newest cookbook, It's All Good.  For some reason there has been a lot of negative hype and hate surrounding this book.  I'm not sure if it has to do with jealousy, resentment, dislike of Gwyneth, or a combination of the above.  Regardless, we are here to tell you that this cookbook is absolutely worth buying!  It is the single most reached for cookbook in our kitchen.

I find that most cookbooks contain 5-10 recipes I really like and use.  This cookbook is the exact opposite: I think there are only about 10 recipes we have not used and that is strictly because we have not made our way to them yet.  The recipes range from simple, every day things like the perfect pot of black beans or quinoa to the BEST cooked carrot recipe I have ever used (and I HATE cooked carrots).  There are several more advanced recipes as well but they are clearly laid out for you, step by step.

For those of you that are clients at AFC you know the CLEAN Detox well.  This cookbook was written with that detox in mind.  A long time supporter of Dr. Junger and the CLEAN program, Gwyneth put this together [with Chef Julia Turshen] after completing a detox herself.  The recipes are conveniently labeled for things like: detox friendly, gluten-free, dairy-free, etc.  It also contains several sample week-long menus.  So get over the hype, and a get a copy!!

[Article] In Treatment, There Can Be Too Much of A Good Thing

[Wall Street Journal Article] In Treatment, There Can Be Too Much of A Good Thing

[Article] Why Seven Hours of Sleep Might Be Better Than Eight

[Wall Street Journal Article] Why Seven Hours of Sleep Might Be Better Than Eight

[Body] All-Natural Deodorant

The great debate over deodorant: Do I wear antiperspirant and worry about the chemicals? Or, do I wear all-natural deodorant and worry about smelling?

There are many claims that over-exposure (ie: daily use) to the chemicals in traditional antiperspirants can have unwanted, undesirable effects on your health.  The aluminum in these products, among other chemicals, is being linked to different types of cancer, dementia, and Alzheimer's.  Whether you have researched these claims or are just concerned about using chemicals on your body, we have some choices for you!

Although there are many all-natural options out there to choose from, it seems nearly impossible to find a product that does not have to be reapplied multiple times a day.  Well get ready...we have tested over 2 dozen brands of all-natural deodorant and found 2 that make the cut.  These products are glycol, aluminum, paraben, and SLS free:


Schmidt's Deodorant: A baking soda based deodorant, this product comes in a jar with a little spatula to scoop out the cream.  It does take a few applications to get over the fact that you are rubbing lotion into your armpits.  However, this stuff works!  It has taken us through basketball games, runs on the lake, and yard work.  Applied once in the morning, it has yet to need a reapplication mid-day.  Of all the scents, the Bergamont + Lime seems to last the longest.


Greenbody Deodorant: A corn starch/baking soda based deodorant, this product comes in a twist-up applicator.  More traditional to use than the Schmidt's, this formula is a little lighter in consistency but can get a little too liquid when shipped and had to be remelted and frozen back in to place (there are directions for this on the container).  That aside, this is another great option.  The first scent we tried, Sage & Citrus, was not all that appealing.  Our favorites are Ylang-Ylang & Jasmine (a soft, feminine scent) and Tea Tree & Rosemary (a clean, crisp, unisex scent).  Like the Schmidt's, we found no need to reapply during the day or after strenuous activities.  This may be the new favorite!


So if you are ready to make the leap to all-natural deodorant, try one out.  We promise you won't be sorry...or smelly!!

[Article] How Bad Sitting Posture At Work Leads To Bad Standing Posture All The Time

[Wall Street Journal Article] How Bad Sitting Posture At Work Leads To Bad Standing Posture All The Time

[Article] Always Hungry? Here's Why

[New York Times Article] Always Hungry? Here's Why

Client Happy Hour

PLEASE COME JOIN US THIS THURSDAY!

[Article] Patient's Immune System Harnessed to Attack Cancer

[Wall Street Journal Article] Patient's Immune System Harnessed to Attack Cancer

[Yoga] You Asked For It...New Yoga Classes!

We've added 2 new yoga classes!  Come check one out:

New Hatha/Vinyasa Class

Wednesdays from 1:00-2:15pm

Come sweat and stretch during the 75-minute class.  

This Wednesday class is a combination of static Hatha poses and flow Vinyasa series.

New Yin Class

Sundays from 12:00-1:15pm

Experience the slower side of yoga with this Yin class.  Let your muscles and fascia stretch and open as you hold poses for several minutes.  Leave with a 'yoga high'!

[Article] The Lure of Forbidden Food

[New York Times Article] The Lure of Forbidden Food

[Article] Study Questions Fat and Heart Disease Link

[New York Times Article] Study Questions Fat and Disease Link

[Yoga] New Yoga Class...And Class Time Change

AFC will be adding a hatha/vinyasa class on Wednesdays at 1:00pm starting on May 21st.  

The 2:00pm class on Sunday will now be at 12:00pm.

Come check one out!

Sole4Souls Shoe Drive Results

The Soles4Souls Shoe Drive was a HUGE success!!  Thank you to everyone that donated shoes and helped Edgar collect 978 pairs of shoes!  The shoes barely fit in Sam's truck to be dropped off. 

[Yoga] Yin Yoga Class Time Change

Our Yin Yoga class will now be at 5:15pm on Wednesdays, starting today!  Get's you home a little earlier but you still have time to get to class after work.  See ya there!!

Soles4Souls Shoe Drive

[Article] Why High-Impact Exercise Is Good For Your Bones

[New York Times Article] Why High-Impact Exercise is Good For Your Bones

[Skin Care] Now Available at AFC...Facials!!

Austin Fitness Clinic is excited to announce the addition of skin care to our list of services.  Jen Coombe has joined our wellness team and is offering some incredible grand opening specials:

•Acupressure Botanical Facial: 3 for $99 or $45 each
•Ultimate Men's Facial: 3 for $99 or $45 each
•Gentle Fruit Acid Peel: add $25
•Eyebrow Waxing: add $18
•Ultimate Foot & Leg Callous Treatment: $45
•Lavender, Peppermint, Sea Salt Body Poilsh: $60

You can find an complete bio about Jen on our Skin Care page!

[Recipe] Roasted Chickpeas

Looking for a healthy, fun snack?  Try roasted chickpeas!  They make a great appetizer or snack. Here's our favorite recipe:

Roasted Chickpeas

1 can chickpeas, drained and dried off
1 Tbsp olive oil
Sea salt
Paprika
Cayenne pepper
Garlic powder
Parsley [fresh or dried]

Preheat oven to 425 [convection if available]. Drain the chickpeas and pat dry. Place in a bowl and coat with olive oil. Sprinkle the sea salt, paprika, cayenne pepper and garlic powder on the chickpeas. Toss gently. Repeat coating with spices until chickpeas are completely covered.  Go lightly on the cayenne pepper if you do not like a lot of spice! Place on cooking sheet and cook for 25 minutes. Enjoy!!

[Article] To Scale a Mountain, First Meditate By The Sea

[Wall Street Journal Article] To Scale a Mountain, First Meditate By The Sea

[Yoga] Yin Yoga Class Time Change

Our Yin Yoga class has changed times:

This Wednesday, March 25 it will be at 6:05pm.  

Starting Wednesday, April 2 class will be at 5:45pm.

You can find our current class schedule here!

[Article] Why Vitamins May Be Bad For Your Workout

[New York Times Article] Why Vitamins May Be Bad For Your Workout

[Yoga] AFC's Yin Yoga Class Starts This Wednesday!

Join us this Wednesday, March 19, at 6:30pm for Yin Yoga Class.

[Yoga] AFC Is Adding A Second Yoga Class!

If you haven't made it to the Sunday 10am yoga class...try out the new class starting this Sunday at 2pm! Check out all our classes here!

[Article] Because Curlers Can Pull Muscles, Too

[New York Times Article] Because Curlers Can Pull Muscles, Too

[Yoga] It's Official...Yoga Is At AFC To Stay!

Our first yoga class was such a hit...it's here to stay!  Come join us for our 75-minute hatha/vinyasa class every Sunday from 10:00-11:15am.

We will be adding additional yoga classes soon.  You can check our Classes page on the AFC website for current class information.

[Recipe] Black Bean Brownies

Our talented massage therapist, Tierney, sent us a link to a great 'Clean' friendly blog called Spinach 4 Breakfast.  The blog is written by 2 super cute sisters from NYC that try to live as 'Clean' as possible. We spent about an hour pouring over all their great recipes.  Their Black Bean Brownie recipe is definitely worth trying!  It is a great alternative to regular brownies...even if you are not on the Clean Detox.  Enjoy!

Note: We did not have coconut palm sugar so we substituted agave and the brownies came out great.

*Photo from Spinach 4 Breakfast

[Health] The Benefits of Drinking Lemon Water

Keep everything flowing and moving through your body: start each day with a glass of room temperature water with 1 tbsp of fresh lemon juice in it.  The benefits of drinking a glass of lemon water every morning are countless.  Lemon water aides in digestion, liver stimulation, making the body alkaline, preventing calcium deposits in arteries, and so much more!  Check out the links below for more information and benefits:

http://www.livestrong.com/article/111175-benefits-lemon-water/
http://www.waterbenefitshealth.com/benefits-of-drinking-lemon-water.html
http://www.quantumbalancing.com/news/lemon%20water.htm

Upcoming Changes For The Blog

It's time for some changes and updates to the Austin Fitness Clinic Blog!  We are hoping to make things a little easier to find/search for and will be adding some new categories of posts.

•Already in place is a new feature allowing you to subscribe to the blog.  You can enter your email address to the right and receive each new post via email so you never miss a thing!

•The current [Bulletin Board Article] posts will now be labeled as [Article].

•New to the blog will be post on: [Health] - info, articles, and tips on living a healthier life, and [Product] - info and suggestions on health-conscious products for the face and body.

Foundations of Yoga Class - This Sunday!

Join us for the first Foundations of Yoga Class - this Sunday!!

[Bulletin Board Article] Fake Knee Surgery as Good as Real Procedure

[Wall Street Journal Article] Fake Knee Surgery as Good as Real Procedure

[Bulletin Board Article] Stanford's Distinct Training Regimen Redefines Strength

[New York Times Article] Stanford's Distinct Training Regimen Redefines Strength

Get CLEAN Challenge 2014

It's time for the Get CLEAN Challenge 2014!! Join us Jan 13th-Feb 2nd for our annual detox. Check out the Resources page on the website for all the info:www.austinfitnessclinic.com