Recipe
Ingredients
¼ cup egg whites
½ scoop Allmax Nutrition IsoNatural Whey Protein: unflavored (I’m sure you can use any protein powder, and any flavor you like – I personally like that this tastes like bread when done)
⅛ cup oats
¼ cup 1% Dairyland Cottage Cheese
Pam or like spray oil, or coconut oil Read more “Bread-like Protein Pancake (Serves 1)”
Body Science
I’ve already talked a bit about a good nights sleep and why it’s so important in terms of nutrition, weight gain and obesity. What I didn’t emphasize is how research proves that getting adequate amounts of natural sleep each night actually makes you live longer. So many of us have a hard time sleeping that over the counter sleep medications fly off the shelves and many of us are familiar with prescription sleeping pills too. Medical or drug induced sleep, if and when the medications actually work, does not offer the same quality of sleep nor the same life extending benefits as natural sleep. Sleep aids, just about all sleep aids, whether prescription, natural or over the counter, are sedatives. Read more “A Good Night’s Sleep”
Nutrition
Unlike the larger vitamin molecules minerals are small, inorganic molecules that assist in a variety of bodily processes and have many structural and regulatory roles. Calcium and phosphorus help form bone and teeth, for example, while sodium and potassium help regulate fluid balance. Like vitamins, minerals cannot be made by the body and must be supplied through the diet. Read more “Know Your Minerals”
Chrystal's Journal
As if it were yesterday I remember a particular evening from my past life before massage therapy and fitness, when I was a desk worker. On this evening I was working in a call center, seated at a large desk that was separated so that it had four workstations of which only one sat empty. To my right sat my friend and colleague who happened to be a beautiful young woman of petite stature. Across the table from her sat another, much larger woman. At some point in the evening the conversation turned to a discussion about food and bodies. The larger woman said to the smaller woman, “You are so lucky to have the body you do.” Read more “I’m not lucky, I just want it more…”
Body Science
Even when you are physically doing nothing, when you are at rest or fast asleep, your body still requires fuel. Breathing, digesting, circulating blood and oxygen, growing, healing, thinking even, all require energy. The amount of energy you need in order to sustain your life at its most fundamentally basic resting level is dependent on a number of different factors, and it varies from person to person. We discussed in detail what affects metabolic rates here. Read more “Basal Metabolic Rate (BMR) & Total Daily Energy Expenditure (TDEE)”
Nutrition
A handy tool for just about anyone concerned with food portions is the ability use your own hand as a guide for estimating, or to use a standard plate as a method of portion control. Using the below techniques, test your own estimation skills for accuracy when you are at home and can measure after you estimate to better your skills. These skills will be beneficial to clients utilizing both extreme and less accuracy alike. Read more “Meal Portion Estimating”
Nutrition
The body, with the exceptions of both Vitamins D and K2, cannot manufacture vitamins, which makes them essential. We need vitamins for growth and maintenance, general physical well-being, immune system functions, and for hormonal and nervous system support. While all vitamins can be obtained from food, Vitamin D can be also produced internally with exposure to the sun, and intestinal bacteria can produce Vitamin K2. Read more “Know Your Vitamins”
Fitness
To understand functional fitness we first need a baseline. We need to know what fitness itself actually is. In most dictionaries fitness is poorly defined as the condition of the body being physically fit and healthy. This leaves one to question who then has better fitness: the marathon runner or the world-class weightlifter? What about the Olympic gymnast, pro basketball player or even the super strong looking dude doing countless biceps curls while checking himself out in the mirror at your local gym? Read more “What is Functional Fitness?”
Keto
1½ cup (150g) almond flour (almond meal)
⅔ cup (40g) psyllium husks (will be powdered), or ⅓ cup (40g) psyllium husk powder
½ cup (60g) coconut flour
½ packed cup (75g) flax meal
2 tsp cream of tartar or apple cider vinegar
1 tsp baking soda
1 tsp pink Himalayan or sea salt
5 tbsp seeds (sesame, sunflower, flax, poppy seeds) – optional Read more “The Best Ketogenic Bun Recipe EVER”