greens smoothie image.jpg

When it comes to building a better body, most people struggle with eating the right amount of MICROnutrients regularly. Micronutrients consist of vitamins and minerals that help keep your body healthy while aiding in recovery and cellular regeneration. While gaining or losing weight can be achieved by hitting your macronutrient goals, many people forget to consume enough fruits and vegetables which can hinder health and slow natural progression. 

To combat this issue, we suggest making homemade smoothies to get more nutrients, even while on the go. These smoothies are a great way to consume more nutrient-dense foods. I personally have used the Nutribullet to mix shakes daily for the past 5 years. In fact, just a few minutes ago I blended up a delicious greens smoothie that is incredible. The recipe looked something like this:1 banana1 cup frozen mango2 cups spinach1 cup frozen pineapple2 tbsp honey1 tbsp ginger1/2 avocado2 ice cubes2 cups unsweetened almond milk        

This smoothie took about 4 minutes to make and is smooth and refreshing while also being packed with healthy vitamins and minerals. I typically blend protein smoothies when I need a meal replacement or to break my fast in the early afternoon. These homemade smoothies also are void of extra sugars added in bottled juices while containing additional nutrients that can be lost from juicing (such as fiber.) Recipes are easy to find and follow (we can help you with those as well), and it is fun to combine flavors to create your own shakes.      

     We recommend these so much, we are even considering doing a Nutribullet giveaway to several clients that sign up for our programs every few months. The Nutribullet usually costs about $100 (or about 3 dinners out) but is absolutely worth every penny. They are available at any Target, Walmart, and most general stores. So look into purchasing one, and consider it an investment in your health. The smoothies are a great way to enhance your quality of life and accomplish your goals without sacrificing much time, and you may even find that you save a little money! Let us know what you think!

-AP and AD

Know thyself.jpg

A few weeks ago I was reading a book when I came across a few words which struck me with some serious weight. In the middle of the page were the words "know thyself." While I had definitely seen this before, it held a different meaning this time. A lot was going on at the time, (when isn't there a lot going on?) and it made me stop in my tracks and just stare. As I looked at the words, I was frozen, unable to move forward with the reading as if my brain was trying to tell me something. I sat there and slowly, unpeeled the meaning of those words for myself. Know thyself- a perfectly common phrase, kinda, but you know, like everyone knows who they are right? WRONG. And it struck me. Was I doing what I wanted to in life? Or was I doing what I could to get by? That bashed at me like the ocean tide on rocks. Each investigative attempt digging deeper to see if what I was thinking was 1.) true and 2.) honest. Who was I really and was I living my life according to who I really wanted to be? And if I wasn't, why? And was it too late to change? What if I wanted to change but couldn't? What if I tried, and failed and became homeless?

It's incredible how your brain can create dramatic, detailed and horrifying narratives of your life, hopes, and dreams and bring them crashing down in just a few seconds huh? The truth is, this question is one of the most POWERFUL and essential questions you can ask yourself. Honestly, it was impactful for me because it made me stop and realize, I'm not doing what I want. It made me realize that life had taken me for a ride, but that I needed to make an adjustment, (or many changes.)There's nothing wrong with acknowledging and addressing this,- and the issues that come with it. It might suck, but it's a lot better than being the guy who lives with regrets or unfulfilled dreams his whole life. Take time each month to analyze and adjust your life. If it isn't working then change it. People may question you, but chances are, they feel the same way but are too afraid even to perform that deep self-investigation.


Alex PrangeComment

Thank you for checking out our new and improved blog which will feature lots of new recipes, tips, research and tools to help you improve your health and life. Without further ado, this week's recipe is simple, delicious and quick. I made it four weeks in a row after looking it up because it is just that good.

Here's what you'll need:

- 1 lb. Chicken breast
- 1/2 C Honey (optional)
- Pineapple chunks
- Your favorite BBQ sauce (haven't found one that doesn't work yet)
- 1/2 TBSP olive oilSTEPS: Preheat the oven to 400 degrees while putting the chicken breasts into a baking pan. (You may also leave them out for 30 mins before putting them in the oven if you chose.) Season the chicken breasts with salt and pepper then add BBQ sauce. And be liberal with it. Once the sauce is applied, toss the pineapple chunks in and lightly drizzle some olive oil, if you choose.

Bake at 400 for about 40 minutes or until chicken is 165 degrees internally. I find I don't usually need 40 minutes so keep an eye on the dish. This meal goes perfectly with sweet potatoes and quinoa or rice and vegetables. 

The macro nutrient breakdown looks something like this:
~291 Calories/ serving
-5g/ Fat
-36g/ Carbs
-25g/ Protein