1 whole egg + 1 egg white
1 Scoop Vanilla SFH Pure Protein
1 tbsp. Chia seeds
1 tsp. vanilla extract
1 tsp. ground cinnamon
Blueberries for garnish (or other fruit of choice!)
Servings: 4 pancakes
Mix all ingredients in blender
Fry with coconut oil in non-stick pan
Add fruit for garnish and serve
P- 42 = 10.5g/pancake
C- 38 = 9.5g/pancake
F- 10 = 2.5g/pancake
If you would've asked me 10 years ago what a Brussels sprout was, I would've told you I had no idea but it didn't sound like something I'd like. I certainly didn't know that there was an "s" after "Brussel," either...until about 6 months ago! Meat and potatoes were the staples in our house growing up, so unless it came in a can, most veggies were foreign to me.
It seems like a lot of people are also unfamiliar with, or avoid, veggies in the cruciferous family: kale, broccoli, cauliflower, cabbage, etc. My guess is because they had a bad experience with the food as a child, don't know what the heck the vegetable even is (in my case), or haven't found a way to prepare said vegetable in a way they'd enjoy.
I'm hoping to give you one tool for your toolbox to incorporate a new vegetable into your weekly menu. Cruciferous vegetables contain tons of fiber, vitamins C, E, & K, and antioxidants, and deserve a place in your life! Bacon (aka meat candy) adds some fat and salt to break up some of the bitterness of the Brussels sprouts. You can use this same technique for broccoli and cauliflower as well!
BRUSSELS SPROUTS WITH BACON
Questions on nutrition? Topics you'd like to see? Drop us a comment or message a coach!
There is SO much information out there about what we should or shouldn’t eat. Chances are you’ve at some point experienced this food confusion from something you’ve seen or heard on the news, on the internet, or from that health conscious lady at work. You know the one.
So what’s real and what’s not? The best course of action is to trust science and reputable research institutions, but that’s not always an option for the newest diet or health foods. What we have to do in most cases is rely on things that have actually worked for people or what we can ourselves break down as true or false. The purpose of today's post is to dissect a small number of the most common misleading terms you’ll see in food and beverage marketing.
Natural: No definition, therefore no regulation. In reality, a candy bar could be labeled as “natural” because at some point, most of its ingredients came from a formally “natural”, living thing.
Fresh: a little bit more regulated. According to the Food and Drug Association, “The term "fresh," when used on the label or in labeling of a food in a manner that suggests or implies that the food is unprocessed, means that the food is in its raw state and has not been frozen or subjected to any form of thermal processing or any other form of preservation.”
Organic: We don’t have enough space here to fully discuss the regulation of this term and it’s impact on the food industry. The biggest point I want to push is that if buying organic is important to you, do it. You might spend a bit more, but it’s likely worth it in the long run. The second, and maybe more relevant, point I want to make is that just because a product says that it’s organic, doesn’t mean it’s automatically healthy. Organic cookies are still cookies; organic Mac ’n Cheese is still noodles and processed cheese. In my opinion, if you want to eat cookies, you might as well just go for the real thing!
You can view a list of the Environmental Working Group’s “Dirty Dozen” and “Clean 15” for produce most likely to have a high exposure to pesticides versus those with lower exposure here.
Diet/Low calorie/low fat/fat free: Thankfully we’ve wised up to this a bit after the 90s and 2000s. During that time companies removed most or all of the fat from products and replaced it with…SUGAR or artificial sweeteners. Just one of many reason why we’ve arrived at our current obesity epidemic. Thankfully we’ve come back around to the conclusion that fat won’t kill you, in moderation of course! Click here for the American Heart Association’s list of food labeling claims and what they really mean
Gluten free: Buckle up for this one. "Gluten free" is a very common term we see on food packaging, beverages, menus, and beauty products. At some point, “gluten free” was equated with health. I’ve seen this on bottles of water, health and beauty products, soap, etc.
What is gluten, anyway? According to the Mayo Clinic, gluten is a protein found in wheat, rye, and barley. You’ll find gluten in bread, cereal, pasta, beer, some supplements and medications, processed meat and anything else processed in or around products containing gluten. People diagnosed with Crohn’s disease, celiac disease, and other inflammatory bowel conditions can be highly sensitive to ANY gluten exposure. There are also those who believe that gluten causes widespread inflammation in the body and should therefore be avoided even without a diagnosis.
Unsure if you’re sensitive to gluten and don’t want to pay for a very expensive test to determine that? Cut it out of your diet and see what happens; feel better? Great. Stop eating it. No change? Eh, you probably don’t have a sensitivity.
Paleo/Keto/(insert some other diet here): Do some of these diets work for some people? Absolutely. Are they sustainable long term? Maybe. I’m not here to attack the resurgence of Paleo and Ketogenic-style diets, just evaluate how those terms can be used to trick consumers in the last 5-10 years. For example, just because a product claims that it contains ketones, doesn’t mean that you’re going to “burn” fat due to those ketones if you’re still eating carbohydrates! If a product claims that it’s “paleo,” it likely just means that it doesn’t contain processed grains/legumes/etc., and again does not automatically make it a health food.
Any other terms you’re curious about? Send us a message! Wondering if what you’re eating is supporting your goals? Set up an appointment with a coach! We can help you set up a plan, stay consistent and accountable.
-Coach Laurel Heggernes
As personal trainers and nutrition coaches, we're frequently bombarded with questions pertaining to what's healthy or not, what foods people should or shouldn't be eating, and the standard "If I just had a food list of what I could and couldn't eat, I'd be successful."
Unfortunately, there's no one correct way for everyone to eat so this request and these questions aren't easily answered. What fuels me isn't necessarily going to work for you. Coach Chris had the opportunity to learn about a new movement regarding individual gut microbiome testing and subsequent nutrition set-up from Naveen Jain, founder and CEO of Viome. Read on for a post from Chris!
In February 2018 I was introduced to Viome. A Gut Micro-Biome Testing company that is changing my life. To make a long story short, I was searching for a diet to prescribe not only for myself, but for my clients to have long term success. It needed to be wellness driven and sustainable on any budget. Most diets focus on vanity and weight loss, which can be terrible for your health long term.
We all know eating real food is the right thing to do, but in todays world it’s about impossible to stay 100% faithful to clean eating. Even if you ate a clean diet, how would you know the foods you picked were right for you? You wouldn’t unless you got your gut tested. Please give the following videos a chance and please think about the information given. If you want to talk after that, I would love to help you.
-Coach Chris Giesking
I heard paleo is best!
Today’s guest post is from Lakeville Chiropractor Dr. Jeremy Marty with Marty Chiropractic & Wellness. As a collegiate Track & Field athlete, recovering from each workout was an important part of maximizing performance, continued improvement, and limiting injury.
5 Ways to Maximize Your Post-Workout Recovery
First of all, lets breakdown the science behind building muscle. A major misunderstanding most people have is that working out DOES NOT build muscle. The recovery AFTER your workout is what builds muscle! Any type of exercise, weightlifting in particular, breaks down your muscles through a process called catabolism (think the opposite of anabolic steroids). This results in micro-tears in your muscle tissue. When your body repairs these micro-tears, it wants to build a bigger, stronger, thicker muscle to prevent injury the next time you perform a similar task or exercise. If you continue to exercise without proper recovery time or nutrition to support muscle repair and growth, the micro-tears will eventually build up to a point where they become a larger tear. This can be a specific injury such as a muscle strain or tear, or a widespread overuse injury such as Lifter’s Shoulder. This is also why some people will plateau even though they are putting more and more time into the gym.
Note the size of the single muscle fiber in comparison to the entire muscle belly. Now note the size of the myofibril and sarcoplasm. These tiny cells are where the actual muscle hypertrophy takes place! To maximize muscle growth, each individual cell needs proper rest, proper nutrition, and of course, proper exercise. Here are a few simple guidelines to follow when exercising.
1. Don't Overdo Your Workout
We’re all familiar with the saying “no pain, no gain.” There is a definite need to push yourself past your comfort level in order to make progress not only in exercise, but in any area of life. However, this progress is INCREMENTAL! Tiny improvements every day lead to small improvements every week. Weeks build into months, years, and decades. Persistence and dedication to your routine are important, not trying to impress everyone in the gym and ending up too sore to work out for a week. If you are having moderate to severe muscle soreness that lasts for more than a couple of days, you are pushing yourself too hard! This will actually slow down your progress by preventing your body from recovering at a cellular level.
2. Improve Your Form
by Everkinetic licensed under Cc-by-sa-3.0
Improving your form is a great way to build muscle strength for a few reasons. First, it helps prevent injury which will help keep you in the gym. Second, working a muscle through the full range of motion activates more of those myofibrils and sarcomeres we talked about earlier! This will result in a larger muscle, a more even distribution of strength through the entire muscle, and again help prevent injury. I would much rather have athletes deep squatting 135 lbs. than box squatting 225 lbs. Working through a full range of motion will also help engage syngeristic muscle groups, so you will get a more complete workout without having to add additional time to work out! Performing negatives or Eccentric lifts can also increase myofibril and sarcomere activation, but we’ll talk about those another time.
3. Perform Active Recovery
While it’s tempting (and sometimes feels necessary) to sit around all day after an intense leg-day workout, it’s much better for your body to perform some type of active recovery. Whether this is hiking, biking, or just getting out for a walk, keeping your muscles active will help flush lactic acid buildup and improve your recovery time. Foam rolling is also a great tool to use on larger muscles for recovery! Check out our video where Dr. Josh demonstrates proper foam rolling technique.
4. Get Some Sleep!
Sleep is one of the most under-appreciated aspects of recovery. Not only does getting an adequate amount of sleep (at least 7 hours is ideal, athletes may need more) greatly improve your physical recovery, it helps keep you mentally strong. Athletes who don’t get enough sleep commonly experience less drive during their exercise sessions. If you are someone who struggles to get enough sleep, try giving yourself a “no tech” time before bed. Turn off or put away all your electronics an hour or two before bed and see how much better you sleep! The lights from our screens interfere with the Pineal Gland’s production of Melatonin, making it difficult to fall asleep. Basically, your brain/eyes still think it’s daytime and you should be awake, alert, and ready for action.
5. Proper Nutrition
Nutrition for athletes varies depending on the activity and intensity. For weightlifting and muscle gain, one of the most important things to add is high quality protein. The human body contains 20 amino acids, 9 of which are essential. An essential amino acid is one that the body cannot make, and therefore must be consumed. Branched Chain Amino Acids (BCAAs) are especially important for muscle growth and repair! They provide nutrition for muscle growth while also preventing your body from breaking down muscle to use as energy. To see maximum improvement, make sure your protein supplement includes all 9 essential amino acids and especially the three BCAAs - leucine, isoleucine, and valine. You should also consume your post-workout protein drink within 2 hours of exercise. Insulin sensitivity is increased for up to two hours after intense physical activity, meaning the nutrients you eat within this window are more likely to be absorbed and used for energy and muscle growth.
Marty Chiropractic & Wellness is located near Lakeville Super Target on the 2nd floor of Citizens Bank. Leave comments or questions in the comment section below, or visit us at
Marty Chiropractic & Wellness
18476 Kenrick Ave #201
Lakeville MN 55044
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: