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What’s Your Foot Type?

July 8, 2015
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Education

When it comes to selecting the correct running shoe, or any fitness shoe for that matter, you must figure out what type of foot you have. The best way to achieve this is by going to your local speciality running shoe store and having them perform a professional gait analysis.  It is free, takes no time at all, and best of all takes the guessing out as far as which shoe to buy and why.  But, if you are like a lot of runners, you might not have access to a speciality running store and will have to take accountability for your own foot health. For these people I recommend a basic foot test to find your foot type which is outlined below. This test will determine which distinct...

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Flourless Brownie Muffins

July 4, 2015
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Recipes

These dark chocolate muffins are surprisingly delicious and WAY healthier than the traditional brownie made with refined sugar and sub-par oils!  The recipe makes a great chocolate cake as well! Ingredients: 1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed 1 large egg 4 large egg whites ½ cup pure maple syrup 1 scoop Quest Vanilla Milkshake Protein Powder 1 tsp. baking soda 2 Tbsp. coconut butter 1/3 cup unsweetened cocoa powder 1/3 cup dark chocolate chips Preparation: (Makes 12 Servings) Blend all ingredients thoroughly in a blender. Pour into a well greased muffin tin and bake at 350 degrees for 15-20 minutes or until toothpick interested in center comes out clean. Nutrition Facts Per Serving: Calories 138 Fat 3.8g Carbohydrates 21.2g Fiber 3.0g Sugars 9.8g Protein 6.2g...

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What’s the Skinny on Stevia?

July 3, 2015
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Education

In today's world of sugar substitutes there is one in particular that is getting a lot of attention.  Stevia, which is extracted from the plant Stevia Rebaudiana was first found in Paraguay for use to sweeten teas.  Fast forward more than 1,500 years later and it is still used today for its original purpose as well as an additive for coca-cola and food products in more than 30 different countries. Most people that use stevia do for the purpose of a sugar substitute, which begs the question of how is stevia different than regular sugar? Interestingly, stevia is almost 300x sweeter than sugar but has no calories or artificial ingredients. We all know that an abundance of too much sugar can lead to many negative side...

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Banana Chocolate Chip Protein Muffins

June 28, 2015
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Recipes

These muffins are my go-to when I have a sweet tooth!  So easy to make and will surely satisfy that sweet craving of yours.  The recipe below yields 12 muffins, and the nutrition facts per muffin are:  98 calories, <1 g fat, 9.63 g protein, 12.75 g carbohydrates, & 5.17 g sugar. Ingredients: 1.  Two medium bananas 2.  1 1/3 cup gluten free oats 3.  16 ounces egg whites 4.  Two scoops of Quest Vanilla Milkshake Protein Powder 5.  1/3 cup unsweetened apple sauce 6.  1 tsp baking soda 7.  1 tsp baking powder 8.  OPTIONAL - 3 Tablespoons of semi-sweet chocolate morsels.  Please note adding the chocolate chip morsels will add an additional 18 calories, 1g fat, .25g protein, 2.25g carbs, & 2g sugar per muffin. Baking Instructions:  Place all ingredients in a blender.  Once...

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Cancer Fighting Foods

June 28, 2015
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Education

When it comes to cancer there are many things you can do and should do to help prevent this terrible disease from attacking you. Some of which are: regular doctor check-ups, minimizing the use of oral contraceptives, consistent exercise, minimize your exposure to environmental toxins, get plenty of sleep, don’t smoke, minimize stress, and eat healthy. Since eating healthy is one of the biggest safeguards against cancer and one of the easiest I might add, I thought I would provide a list of some of the best cancer fighting foods and why. 1.  Broccoli 2.  Cabbage 3.  Kale 4.  Cauliflower The first four foods that made my list are known as cruciferous vegetables. These veggies are loaded with diindolymethane, sulforaphane and selenium which studies have shown all suppress tumor growth in...

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HORMONES 101 – The Big 3 for Men & Women

June 26, 2015
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Education

Men and women vary tremendously when it comes to hormones and their corresponding levels. When we hear the word hormones, we typically think they are only associated with women, but men have certain hormones that should  be monitored as well. I have found each sex should focus on the following 4 hormones and balancing them for a better quality of life.  For women the big 3 are: cortisol, insulin, and estrogen. For men, the big 3 are cortisol, insulin, and testosterone.   Cortisol is a steroid hormone produced by the adrenal gland. This hormone is released in response to stress as well as when blood glucose levels are low. In today’s world, most of us are pumping with an excess of this hormone because of high levels...

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Why do you run?

June 23, 2015
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Fitness

Why do you run? This was a question one of my closest friend’s asked me this past week. Without hesitation, I came up with three quality answers for myself.  FIRST and foremost is for exploring nature outside. This aspect takes me back to what got me into long distance running in the first place, and that is being on a mountain trail taking in the sights and the endless options you might find in your particular area. SECOND, would be for my health. Nothing can feel better than the high a great run can give you as well as the incredible health benefits any form of exercise can give you. THIRD would be it is a stress reliever. Some might say this also could be under reason number two, but for me a...

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5 Key Components to Better Health

June 19, 2015
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Education

When it comes to health and fitness and the entire spectrum of wellness, there are five key components that I am certain will greatly increase every aspect of your health. Number one is SLEEP.  Without a doubt most don’t get enough nor seem to care, but this can be very detrimental to your health.  The brain is the only organ in our body that does not have a way of detoxing itself...

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Intermediate Level Workout – Eliptical

June 1, 2015
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Workouts

1.  Elliptical for 10 minutes at easy effort 2.  Perform the following leg exercises, trying not to rest more than 10 seconds in between squats - 40 reps reverse lunges - 20 reps each leg sumo squats - 40 reps front lunges - 20 reps each leg 3. Elliptical for 10 minutes moderate effort 4.  Perform the following upper body exercises, trying not to rest more than 10 seconds between. pushups - 25 reps tricep dips - 30 reps pullups - 25 reps 5.  Elliptical for 10 minutes moderate effort...

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