Healthy Blueberry Muffins

healthy blueberry muffinsIngredients

  • Vegetable oil cooking spray
  • 1 large egg
  • 2 tablespoons fat-free sour cream
  • 2 tablespoons low fat buttermilk
  • 1/2 cup oat bran
  • 1/3 cup whole-wheat flour
  • 3/4 teaspoon baking soda
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 1/2 cups mashed banana (about 3 medium)
  • 2 tablespoons brown sugar
  • 1/2 cup blueberries, fresh or frozen, unsweetened
  • 1/2 teaspoon grated orange zest (optional)

Directions

  1. Heat oven to 375º. Coat a standard muffin pan with cooking spray. Whisk egg, sour cream and buttermilk in a bowl. Mix oat bran, flour, baking soda, baking powder and salt in a second bowl. Combine banana and sugar in a third bowl. Stir in buttermilk mixture. Sprinkle in flour mixture and stir gently. Fold in blueberries and zest, if desired. Fill muffin cups 3/4 full with batter. Bake until an inserted toothpick comes out clean, 15 to 20 minutes.

Nutrition Facts

130 calories per muffin, 1.8 g fat (0.5 g saturated), 29 g carbs, 3.8 g fiber, 4.4 g protein

Reference:SELF

 

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10 Minute Workout

push up raisePushup and Leg Raise
Lie facedown on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup.(A) Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor.(B) Return to start, and immediately contract your glutes as you lift your right leg off the ball.(C) Lower your right leg to the ball, then lift the left leg. That’s one rep. 8 to 12 reps

Tones: Shoulders, triceps, chest, and core

Hundred on the Ballhundredball

Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.) (A) Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath. (B) 10 reps, 100 breaths per rep

Tones: Core