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October Fitness Tips

Michelle Walker, the Recreational Specialist at McEntire Joint National Guard Base, S.C., poses for her photo in the base gym on November 2, 2011.  Michelle was hired to work at the base gym to train, educate and encourage McEntire�s airmen to remain �fit to fight� and excel in the new Air Force fitness standards. 
(SCANG photo by TSgt Caycee Cook)

Michelle Walker, the Recreational Specialist at McEntire Joint National Guard Base, S.C., poses for her photo in the base gym on November 2, 2011. Michelle was hired to work at the base gym to train, educate and encourage McEntire's airmen to remain fit to fight and excel in the new Air Force fitness standards. (SCANG photo by TSgt Caycee Cook)

MCENTIRE JOINT NATIONAL GUARD BASE, S.C. --

Fun Fall Exercises

  • Explore that perfect park to go hiking
  • Try brisk walking - 30 minutes 5-6 days a week in the evening
  • Camp out and enjoy the nature trails
  • Fall sports in the yard with family and friends

Anything you make fun will be something you will quickly make a healthy habit! 

Enjoy!

Healthy Pumpkin Muffins

Easy, one-bowl healthy pumpkin muffins made with oatmeal, honey (no sugar!), yogurt, and warm fall spices. Moist, fluffy, and so delicious!

Prep: 20 mins

Cook: 25 mins

Total: 50 mins

Servings: 12 muffins

Ingredients

  • 2 tablespoons canola oil or melted and cooled coconut oil
  • 1/2 cup honey or pure maple syrup
  • 1/3 cup plain non-fat Greek yogurt at room temperature
  • 1 large egg at room temperature
  • 1 teaspoon pure vanilla extract
  • 1 15 ounce can of pure pumpkin, not pumpkin pie filling
  • 1 teaspoon baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg, freshly grated is amazing
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon kosher salt
  • 1 1/4 cups white whole wheat flour*
  • 3/4 cup plus 2 tablespoons, rolled oats plus additional for sprinkling on top

Instructions

  • Preheat your oven to 325 degrees Fahrenheit. Light coat a 12-inch standard muffin tin with nonstick spray.
  • In a large mixing bowl, whisk together the oil, honey, and Greek yogurt. Once blended, whisk in the egg and vanilla. Make sure the ingredients are smooth and well blended.
  • Whisk in the pumpkin purée.
  • Sprinkle the baking soda, cinnamon, nutmeg, ginger, allspice, and salt over the top. Whisk or use a rubber spatula to stir gently to combine.
  • Sprinkle the flour and oats over the top, then with a rubber spatula, gently incorporate, just until the flour disappears.
  • Scoop the batter into the prepared muffin cups, dividing it evenly (I like to use a batter or ice cream scoop for this). The cups will be very full. If desired, sprinkle on a few oats on top for decoration.
  • Bake for 24 to 29 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Super moist breads like pumpkin bread can be hard to gauge; to be 100% certain, use an instant read thermometer. The center of a muffin should register 200 degrees Fahrenheit. Place the pan on a wire rack and let cool in the pan for 5 minutes, then with a butter knife, gently loosen the muffins and transfer them to the rack to finishing cooling (or for as long as you can resist devouring them). The muffins will be very delicate while still warm, but will firm up more as they cool.

Notes

  • TO STORE: Since these healthy pumpkin muffins are so moist, I recommend storing them in the refrigerator in a paper towel-lined airtight storage container for up to 4 days. The pumpkin flavor becomes even more pronounced on day 2.
  • TO FREEZE: Freeze muffins in an airtight freezer-safe storage container for up to 3 months. Thaw and enjoy as desired. (I like to individually wrap my muffins so I can grab them for quick breakfasts and snacks.)  
  • *For the white whole wheat flour, you can substitute whole wheat pastry flour, all-purpose flour, or a blend of the two. Regular whole wheat flour can also be used, though the muffins will have a heavier texture and more pronounced wheat taste.

Nutrition

Serving: 1(of 12)

Calories: 147kcal

Carbohydrates: 27g

Protein: 4gFat: 3g

Saturated Fat: 1g

Cholesterol: 14mg

Potassium: 125mg

Fiber: 3g

Sugar: 13g

Vitamin A: 5535IU

Vitamin C: 2mg

Calcium: 32mg

Iron: 1mg