Mi5 Fitness | Crossfit Lakeville
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members

Mi-WELLNESS

The Trouble with Snacks

10/24/2016

0 Comments

 
My nutrition clients ALWAYS ask me about snacks, especially healthier alternatives to standard things like snack mixes and "bars." Whether you're on the road or just need a mid-afternoon bite during the work day, check out these 4 better options:

1.
6 OZ Greek yogurt (look for lower sugar like Siggi’s, Fage, Wallabye or even goat Yogurt)
 1-2 tbsp of powdered peanut butter
*For extra protein add a high quality scoop of protein 
*for added crunch, you can add Whole Me Granola 

2.
2 hard boiled eggs
Add holy guacamole or hummus for flavor 
Sprinkle of Celtic sea salt

3.
2 oz grass fed dairy or goat cheese
10-15 olives 

4.
Protein coconut water

Now you tell us! What are some of YOUR favorite go-to snacks?


Picture
0 Comments

Jill's Balls

10/18/2016

0 Comments

 
So we all know that Jill's protein balls are absolutely amazing right!? Well I finally got her to release her secret recipe to the Mi5 community. Give these a shot and take a few on the road with you because they're a great snack!

Ingredients
1 Cup of rolled oats
1/2 Cup mini semi sweet chocolate chips
1/2 Cup ground flax seed
1/2 Cup crunchy peanut butter
1/3 Cup honey

Directions
Combine all ingredients in mixing ball. Roll into bite-sized balls and chill. 

Picture
0 Comments

Recovery Protein Shake

10/9/2016

0 Comments

 

​Work Hard; Recover Even Harder

Are you confused what to eat before and after your workout? Here are just a few building blocks to healthy nutrition around your workouts!

2 or more hours before workout: Solid food meal

Examples
  1. 3-4 oz of lean protein, side of veggies and healthy fats
  2. 2-3 eggs, 1 slice of Ezekielle toast with smear of nut butter
  3. Tuna or salmon mixed with avocado, cut up veggies (play on “tuna salad”) and side of carrots and hummus

Within 2 hours of exercise: Low Fiber foods or liquids only 

Examples
  1. Protein shake (see ideas above) I like to keep it nice and simple before my workout. 1-1.5 scoops of high quality protein powder, scoop of dynamic greens, 1 cup of almond milk and water
  2. Some people need food prior to workout so keeping it simple like a little deli nitrate free roll up is an option 

During Exercise: Water

Immediately following exercise: Protein shake is best (See recipe below!)
 
90 minutes or more after workout: Solid food meal paired with healthy carbohydrates 


Recovery Protein Shake 
  • 1-2 scoops FSH or THORNE protein powder
  • 8 oz of unsweetened almond or coconut milk ( I love this and this brand) If you have a high volume workout, consider adding in coconut water as your liquid base
  • 1/2 banana
  • 1-2 handfuls of spinach 
  • Choose from any of the add ins and make your shake your own! 

Protein Shake Variety

-add in Spinach, Kale or other veggies
-add in dynamic greens
-add in  unsulphered coconut
-add in flax seed/chia seed
-add in unsweetened coconut or almond milk (carrageenan free)
-add in tsp pb/almond butter 
-add in organic/grass fed greek yogurt plain WITH fat
-add in pasteurized egg whites for extra protein
-add in cinnamon
-add in pumpkin spice
-add in ice
-add in organic coffee/espresso
-and of course add in 1-2 scoops of quality protein (such as SFH or THORNE, both available to Mi5)  
Picture
0 Comments

Healthy Pumpkin Bars

10/5/2016

0 Comments

 
With Halloween and the fall Holidays just around the corner, this snack is a perfect fit.

Ingredients
2 c. Blanched Almond Flour
2 tsp. Baking Powder
2 tsp. Cinnamon
1 tsp. Sea Salt
4 Large Eggs
1 15 oz. Can Pumpkin
1 c. Granular Sweetener
 
Directions
Preheat oven to 350 degrees F. Grease 9x13 inch glass cake pan or spray with non-stick spray. In medium mixing bowl, sift together almond flour, baking powder, cinnamon, and salt. Set aside.
In a separate mixing bowl, with electric beaters on medium, mix together eggs, pumpkin and sweetener until smooth. Add dry to wet and combine on low speed until smooth. Pour batter into cake pan and smooth with spatula. Bake for 40-45 minutes or until toothpick inserted in middle comes out clean.
Cool completely before cutting and serving. Top with whipped cream.

Recipe adapted from Healthy Living How-To
Picture
0 Comments

Pumpkin Pie Chia Parfait

10/5/2016

0 Comments

 
Craving something pumpkin spice but without all the calories of a pumpkin spice latter or pumpkin bread? Check out this healthier option packed with nutrients and wholesome ingredients. This treat is sure to provide a delicious taste of fall!

Ingredients
 
  • 2 c. Unsweetened Almond Milk or Coconut Milk
  • 1 c. Pumpkin Puree
  • 1 tsp. Pumpkin Pie Spice
  • 1 tsp. Cinnamon
  • 1 tsp. Vanilla Extract
  • Pinch Sea Salt
  • 1/2 - 3/4 c. Granular Sweetener
  • 1/2 c. Chia Seeds
  • Dairy-Free Whipped Cream (Or Regular Whipping Cream)
 
Directions
In large mixing bowl, whisk together milk and pumpkin. Add in spices, vanilla extract, salt and sweetener and whisk until smooth. Whisk in chia seeds and set aside for 5 minutes.
Whisk a second time and set aside for 5 minutes. Whisk a third time and then refrigerate.
Chia seeds will be plumped and pudding ready in about an hour. In parfait glasses, alternate layers of chia pudding with whipped cream.

Recipe courtesy of Healthy Living How To.​
Picture
0 Comments

    Author

    Mi5 Staff

    Nutrition is integral to success, whether your goals are weight loss, general muscular toning, fat loss, performance, weight gain, or just maintaining a HEALTHY lifestyle. Mi5 nutrition coaching provides customized support for all people and all goals. Sign up today:
    Nutrition Assessment
    Nutrition Coaching

    Archives

    December 2018
    November 2018
    October 2018
    September 2018
    June 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016

    Categories

    All

    RSS Feed

Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


Thanks for signing up!

Join Our Email List!

Sign up to get interesting news and updates delivered to your inbox.

By submitting this form, you are granting: Mi5 Fitness, 17630 Juniper Path, Suite F, Lakeville, Minnesota, 55044, United States, http://www.mi5fitness.com permission to email you. You may unsubscribe via the link found at the bottom of every email. (See our Email Privacy Policy for details.) Emails are serviced by Constant Contact.

Contact Us 
952-378-4348
​Info@mi5fitness.com

Click Here to Read Our Privacy Policy

"This place is more than just a gym. It is one of the best resources for becoming a better person."
​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members