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Saturday, July 5, 2014

Super Food Saturday- Yogurt Blueberry Muffins



1 ½ cups oat bran cereal
¼ cup raw sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 tablespoon ground flax seed
3 tablespoons poppy seeds
Grated lemon peel from one lemon
½ cup slivered almonds
1 ½ cups fresh blueberries
½ cup skim milk
1 cup Greek Yogurt
1 egg
¼ cup honey
1 tablespoon canola oil

Pre-heat oven to 400 F
Combine the oat bran, sugar, baking powder, baking soda, flax seed, poppy seeds, lemon peel and almonds in a large mixing bowl. Mix well.  Gently fold in the blueberries to the other dry ingredients.

In a separate bowl mix together the milk, yogurt, egg, honey and canola oil.

Make a well in the dry ingredients and then add the wet ingredients.  Mix until ingredients combined. Be careful not to over mix.

Line muffin tins with cupcake papers. Fill each with about 2 heaping tablespoon of mixture. Should be a bit over the top of each cup.

Bake for 25 minutes or until golden brown.
Makes 18 muffins

Today’s Super Foods

Oat bran cereal
Oat bran cereal is made completely from bran. It helps to reduce cholesterol, manage constipation. It helps to manage weight loss and maintenance and to manage cholesterol.  They are also high in fiber promoting digestive health and lowering cancer risk.

Blueberries
Blueberries, they are high in anti-oxidants which help to improve memory, slow the aging process and boost the immune system.

Ground Flaxseed
High in fiber, two tablespoons contain as much fiber as 1 ½ cups of cooked oatmeal.  They are high in lignans preventing the growth of unhealthy cells. Flaxseed has 75 times more lignans than any other plant.  Two tablespoons of ground flaxseed has more lignans than 30 cups of broccoli.  They contain alpha-linolenic acid which is the plant version of omega-3.


Almonds
Reduce heart attack risk. They have the same healthy fat found in olive oil. They are rich in potassium which is important for nerve transmission and brain function. They are high in magnesium improving blood flow and blood vessel health.  Almonds lower cholesterol and lower heart attack risk.  They build strong bones and teeth, help to maintain weight. Almonds help to manage blood sugar level and insulin after meals. They also alkalize the body which promotes immune system, boosting energy and lowering the risk of osteoporosis.


*************************
Author competing for Team USA Pan American Cup Dallas 2014

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  She was the 2012 National Champion Paratriathlon Open Division. In 2013 she qualified as a member of the Team USA Duathlon Team and was eligible to compete in 2014 at the Age Group World Duathlon Sprint Championship in Pontevedre Spain.  She chose instead to represent the U.S. as a paratriathlete at the Pan-American Triathlon Championship in DallasTexas.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 151 members in 30 states. We also have members in AustraliaCanadaVietnamTurkeyFinland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

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CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT




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