Healthy Tips Pair with Delicious Recipes for Ultimate Fitness Duo
Eating a well-balanced diet can play a major role in helping you strengthen your body. Whether you’re prepping for a walk, recovering from a workout or planning your next outdoor adventure, eating fresh, whole foods will give you the fuel you need to get the most from your movement!
Certified personal trainer and nutrition coach Emily from Healthy w/Em shares three ways to get moving – including a trail run and HIIT workout – and the recipes she makes to fuel her fitness, including apple baked oatmeal cups, a nutrient- and protein-dense fruit smoothie, and gut-healthy juice.
Check out her routines and recipes below and get moving!
Want more?
Got what it takes to Fuel Your Fitness? Check out The Stem, Stemilt’s blog, for additional recipe ideas.
In this video, Emily shares a fantastic HIIT (high intensity interval training) workout you can do anywhere. It can be super effective at burning lots of calories in a short amount of time, plus a handful of other benefits like increasing your metabolic rate. Following her workout, she shares a gut-healthy juice made with Stemilt apples. Yum!
Ingredients
- 1/2 head red cabbage
- 1 Stemilt apple
- 1 lemon
- Fresh ginger to taste
Enjoy a gut-healthy juice made with Stemilt apples after your favorite workout.
Instructions
- Wash fruits and vegetables
- Trim fruits and vegetables as needed (no need to peel as most nutrients are in the peel)
- Put through juicer
- Pour into serving glasses
Nutritional Information
Per Serving
- Calories: 243
- Fat Content: 1.3g
- Cholesterol Content: 0mg
- Sodium Content: 69mg
- Carbohydrate Content: 60.7g
- Fiber Content: 16.4g
- Sugar Content: 36.6g
- Protein Content: 6.2g
Ready to tackle that trail run workout? Emily shows how to make delicious oatmeal cups to jumpstart your day and keep you energized all morning long. On top of that, Emily not only shows us how to fuel up for a run, but also shows a great warm up routine to get your heart rate up and muscles warm before hitting the trail.
Ingredients
- 2 eggs
- 1/4 cup maple syrup
- 1/2 cup unsweetened apple sauce
- 1/4 cup almond milk
- 1/2 tsp cinnamon
- 1/2 tsp nutmeg
- 1 tsp vanilla extract
- 2 cups chopped apples
- 3 cups quick oats
Make these delicious oatmeal cups to jumpstart your day and keep you energized all morning long.
Instructions
- Preheat oven to 350 degrees
- Grease muffin pan and chop apples
- Mix all ingredients together in a mixing bowl
- Fill each muffin spot to about 3/4 full
- Place in oven and bake for 25 minutes
- Let cool and serve
Nutritional Information
Per Serving
- Calories: 189
- Fat Content: 4.5g
- Cholesterol Content: 36mg
- Sodium Content: 18mg
- Carbohydrate Content: 33.4g
- Fiber Content: 4.4g
- Sugar Content: 12.4g
- Protein Content: 5.1g
In this video, Emily shows a fantastic stretch and cool-down routine which is imperative after a four-mile trail run, plus a delicious recovery drink. The smoothie featuring Stemilt apples and other great ingredients is chock full of protein and fiber, making it the perfect dose of healthy sugars and fats.
Ingredients
- 1 Stemilt apple
- 1 cup berries
- 1 tbsp peanut butter
- 1 tbsp chia seeds
- 1 tbsp hemp seeds
- 1 cup almond milk
This smoothie featuring Stemilt apples and other great ingredients is chock full of protein and fiber, making it the perfect dose of healthy sugars and fats.
Instructions
- Add ingredients to blender
- Blend on high until smooth
- Pour into glass and serve immediately
Nutritional Information
Per Serving
- Calories: 1,152
- Fat Content: 85g
- Cholesterol Content: 0mg
- Sodium Content: 127mg
- Carbohydrate Content: 84.3g
- Fiber Content: 28.6g
- Sugar Content: 43.7g
- Protein Content: 27.1g
