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Thanksgiving Recipes!
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We Are Thankful For You!

 
With Thanksgiving upon us the holiday season is officially here! This joyous time with family and friends can also be stressful and an easy time to forget about our health fitness. Here are two simple guidelines to help you feel, function and look better than ever.
  • Give yourself a 30 minute gift! Each week gives us 10,080 minutes to spend as we see fit but during the holidays we often we become so busy that we overlook spending just 30 of those minutes maintaining health and fitness. Do your best to find just 30 minutes each week to give yourself the gift of health and fitness. You deserve it! 
If you need help rescheduling a session, let us know and we will do everything in our power to make it happen!
  • Plan your eating splurge! That's right, go ahead and treat yourself. With so many parties and gatherings during the holidays there are numerous opportunities for your eating to go off the rails. So go into the holiday season with a predetermined plan for exactly when to splurge and when to hold back. One of the best times to splurge is on your training day when it will have much less impact on your body. So make a plan right now and if you need help, ask your trainer during your next Science Fit session.
Thank you for being part of the Science Fit Family.
Have a blessed Thanksgiving Holiday!

In health,
Trey Milligan MD
Prioritize!
30 minutes per week!
Splurge!
But have a plan!

Low Carb Thanksgiving Recipes!

             

Low Carb Mac & Cheese

Servings: 8
 
Ingredients
  1. 1 large head cauliflower (around 3 lbs)
  2. 1 cup heavy cream
  3. 4 oz cream cheese
  4. 2 1/2 cups shredded sharp cheddar cheese (1 ½ cup reserved for top)
  5. 1 tsp mustard
  6. 1 tsp salt
  7. ¼ tsp black pepper
Directions
  1. Heat oven to 350 degrees
  2. Rinse and cut the florets off the cauliflower
  3. Steam the florets until al dente(uncovered it takes about 5 minutes in boiling water) and drain.  Place in a mixing bowl and add salt and pepper
  4. In a saucepan on medium/low heat add heavy cream, cream cheese, 1 cup cheddar cheese, and mustard. Stir the mixture until the cheese melts and is smooth
  5. Pour the cheese mixture over the cauliflower florets and mix really well
  6. Use a spatula to transfer the cauliflower florets and cheese mixture to a 9x13 casserole dish and make sure you scrape all the goodness from the bowl
  7. Cover the casserole dish with aluminum foil and place in the middle rack of the oven
  8. Cook for 30 minutes or until bubbly
  9. Uncover and cook for another 15 minutes until the top is golden and bubbly
Serve and enjoy!

           

Paleo Sweet Potato Pie

Ingredients
 
Crust:
  • 1 ½ cups blanched almond flour
  • ½ cup tapioca flour
  • ¼ tsp sea salt
  • 2 tbsp ghee or coconut oil
  • 1 tbsp water
  • 1 large egg, whisked
Filling:
  • 1 lb sweet potatoes
  • ½ cup ghee or coconut oil, warmed if solid
  • ½ cup raw honey
  • ½ cup almond or coconut milk
  • 1 ½ tsp vanilla extract
  • 2 large eggs, whisked
  • ¾ tsp ground nutmeg
  • ¾ tsp ground cinnamon
  • ½ tsp sea salt 
Directions
  1. Preheat oven to 425 degrees
  2. Pierce the sweet potatoes a few times with a fork and then bake in the oven for 40 to 50 minutes, or until very tender.  Remove the potatoes and allow to cool for 5-10 minutes and then remove the skin and discard.  Turn the oven down to 350 degrees
  3. Place the skinless baked sweet potato in a large mixing bowl.  Add the ghee or coconut oil, raw honey, milk, vanilla extract, eggs, salt, nutmeg, and cinnamon. Beat on medium speed with a hand mixer for 1-2 minutes or until the filling is smooth.  Set aside
  4. To make the crust, place the almond flour, tapioca flour, and sea salt in a large mixing bowl and stir until well combined.  Add the whisked egg, water, ghee or coconut oil and stilwith a fork until the dough begin to form large clumps, and then use your hand to knead the dough in the bowl until well combined.  The dough should be slightly moist and not crumbly.
  5. Press the dough into the bottom of a 9 inch pie crust and up along the edges. Pierce the bottom of the crust a few times with a fork
  6. Bake the crust in the middle rack of the oven at 350 degrees for 10 minutes
  7. Remove the crust from the oven and pour the sweet potato filling into the crust
  8. Return the pie to the oven and bake for 55-60 minutes or until a toothpick inserted in the center comes out clean
  9. Set aside to cool for at least 20 minutes before slicing
Serve and enjoy!

In thanks,

Amy Milligan
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