Page 13 - H43027_Navicent_Health_final

MAKEOVER 5: START WITH A WORKOUT. KNOWLEDGE

“Exercise is not just good for you physically; it is great for you mentally, as well— BREAKFAST RECIPE:
especially in the morning,” Seneker says. “By checking it off your to-do list right
away, you start your day with a feeling of accomplishment that can set you up OATMEAL CUPS
for continued success. Also, there is usually less of a chance that something will
interfere with your workout if you schedule it in the morning.” WET INGREDIENTS
2 ½ cups overripe mashed bananas
Struggling to stick with your exercise routine? Seneker recommends picking
something you like doing, scheduling your workout sessions on your calendar and (about 4 medium-sized bananas)
having a workout buddy, friend or trainer who will hold you accountable. 5 tablespoons pure maple syrup
2 cups water
MAKEOVER 6: GRAB A CUP OF H2O. ¼ cup coconut oil, melted
2 teaspoons pure vanilla extract
“Do you wake up and reach straight for dehydrating
liquids, such as coffee or other sources of caffeine?” DRY INGREDIENTS
Smith asks. “You do not have to give up your morning 5 cups old fashioned oats
cup of joe, but pair it with water to help you stay 1 teaspoon salt
hydrated. This is especially important after your body ½ cup sliced almonds
has gone all night without fluids.” ½ cup unsweetened coconut flakes
Optional add-ins: mini chocolate chips,
MAKEOVER 7: PUT YOUR MAKEOVER 8: LET THE SUN SHINE IN. raisins, dried cranberries, peanut butter chips
CELLPHONE ON HOLD. or walnuts
Improve your energy and mood by
Checking your cellphone or cracking open the blinds and letting the DIRECTIONS
your social media feed first sunshine flow into your bedroom in the 1. Preheat the oven to 375˚ F.
thing in the morning can cause morning. Research published in Sleep 2. Line two muffin tins with paper cups.
immediate stress (hello, work Health found that office workers who 3. In one bowl, combine wet ingredients.
emails!) and sidetrack your were exposed to daytime light in the 4. I n another bowl combine dry
morning routine. This can result morning experienced better sleep quality.
in missed workouts and that ingredients.
familiar, chaotic struggle to get 5. M ix the wet and dry ingredients
to work on time.
together, and pour into muffin tins.
WITH OVER 75 GROUP SESSIONS OFFERED WEEKLY, WELLNESS CENTER, 6. Bake for approximately 20 minutes.
NAVICENT HEALTH IS SURE TO OFFER A WORKOUT CLASS YOU’LL LOVE. 7. I f you prefer your oatmeal cups to be
FOR A COMPLIMENTARY GUEST PASS, VISIT WWW.NAVICENTHEALTH.ORG/
WELLNESSCENTER/FREE-GUEST-PASS. TO SCHEDULE AN APPOINTMENT browned on top, turn on the broiler
WITH AVINESH BHAR, MD, TO DISCUSS SLEEP-RELATED ISSUES, CALL for one to two minutes. Note: Be sure
(478) 633-6272. to watch them so the paper cups do
not burn.
8. O nce they have cooled, keep them in the
refrigerator. Freeze the muffins if you
plan on keeping them for longer than
three to four days.

NUTRITIONAL INFORMATION
(Makes 24 servings)
Calories: 196
Total fat: 6g
Saturated fat: 3g
Cholesterol: 0mg
Sodium: 98mg
Total carbohydrate: 31g
Dietary fiber: 4g
Total sugars: 6g
Protein: 5g

Recipe courtesy of Scarlett Farr, meal
prep coach and personal trainer at the
Wellness Center, Navicent Health

SUMMER 2019 | navicenthealth.org 13