Heart Healthy Foods

Let’s keep focused on our goals from the Iron Sharpens Iron Challenge. We can encourage each other to continue going strong and to staying committed. We are better together!

All about ♥️ hearts in February. We have discussed the importance of HIIT for our hearts and we have shared some amazing healthy recipes to love! This week is all about HEART-HEALTHY FOODS! These are foods that help your body and heart to function to the best of their ability. So without further ado, here are some of the TOP 6 heart-healthy foods you need to add in this week!

Top 6 Heart-Healthy Foods

1. Hemp Hearts are the "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart!  

3. Leafy Greens contain nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for overall better blood flow. 

4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micronutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression are not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

6. Beets are full of healthy nutrients, like calcium, iron, potassium, and protein. Beets contain antioxidants and anti-inflammatory agents which have shown to reduce the risk of some cancers. Drinking beet juice has also shown to improve cardiorespiratory endurance and increases overall efficiency so this will help you get through your workouts! 

Looking for some healthy recipes to try? Check out the TransFit Athens website for some great ideas! 

Performance Ready Nutrition 
Remember TransFit is a pickup location for your healthy meals and snacks. Order online By Friday at midnight and pickup your meals at TransFit! Enjoy! 

EXCITING FEBRUARY  NEWS!
Check out these awesome opportunities to RISE TOGETHER and Finish Strong in February!

Weekly Wellness Nutrition Group

 If you would like to join us in February (Mondays 9:30) please email us here or sign up on the APP for the RISE TOGETHER WEEKLY WELLNESS PROGRAM.

Sign up on the TransFit app today to reserve your spot for this awesome opportunity! 

TransFit GIRLS
We are so excited to start back with our TransFit MIDDLE SCHOOL GIRLS today 4:30pm! This is a great opportunity for middle school girls to learn more about fitness and nutrition in a fun and encouraging environment. Sign up on the app to reserve your girl's spot! 

Want to be a part of something amazing? Consider helping with the RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends. Sign up today! Email us at transfitathens@gmail.com with any questions!

♥️We are thankful to serve you in your whole body health goals. Keep showing up, giving your best for you, for today.

Please check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

Chocolate Chip Cookie Bars (Flour-less): Yum!

You may have noticed a lot of food related posts on the blog lately. There are two reasons for that. One- I've been hearing about some great new foods lately and I love finding good recipes for them to make it easy for everyone to incorporate them into their diets. Two- starting my online training program has really gotten me thinking about my friends' dietary needs.

One need I've been seeing a lot of is the need for gluten-free foods, and a desire for nutritious and delicious desserts. The recipe for flour-less chocolate chip cookie bars accomplishes just that, and are super easy to make. The recipe calls for chickpeas instead of flour, which add protein and fiber without sacrificing any flavor. What's even better is that the cookie bars can be vegan too, simply by substituting the dark chocolate chips for vegan chocolate chips. Yum!

Chocolate Chip Cookie Bars (Flour-less)

Ingredients:

• Coconut Oil Cooking Spray
• 1 can (15 oz) chickpeas, rinsed and drained
• 1/2 cup all natural peanut butter  or almond butter
• 1/3 cup pure maple syrup
• 2 teaspoons pure vanilla extract
• 1 teaspoon cinnamon
• 1/2 tsp salt
• 1/2 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/2 cup dark chocolate chips

Instructions:

1. Preheat oven to 350 degrees  and spray 8×8 inch pan with cooking spray.
2. In a food processor or blender, add all ingredients except chocolate chips and process/blend  until batter is smooth. Fold in ¼ cup  of the  chocolate chips.
3. Spread batter evenly in prepared pan then sprinkle ¼ cup of chocolate chips on top. Bake for 20  minutes and edges are a tiny bit brown.
4. Cool pan for 20 minutes on wire rack. Sprinkle with sea salt then cut into squares.  Enjoy immediately!

Makes 16 Cookie bars.

As you can probably imagine they were a hit with my children! I will definitely be making these again soon!

Blessings,

Caroline