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This One Tip will take the Stress Off

Uncategorized May 20, 2020

Feeling stressed? Most people are these days.

The past couple of months have been filled with new levels of stress as we’ve all dealt with the coronavirus pandemic.

But you don’t have to let stress get the best of you.

When stress is getting you down, you need something that makes you feel good and is good for you.

I’m talking about exercise!

Every time you exercise you increase your body’s production of endorphins.  But not just any exercise will do.   Often walking and other forms of cardio aren't sufficient to take off the edge.  And if you are stressed, trying to get out to exercise alone is often a one way street to not doing it at all.

In case you have forgotten, endorphins are responsible for those good moods you get into after a race and the pleasure you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip your workout, remember the end result of each and choose which one will...

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Low Carb Snacks!

Uncategorized May 20, 2020

This recipe for Turkey Meatballs with Pine Nuts is great to make on the weekend, to fill your fridge with healthy snacking options for the week. You could also make a batch of hardboiled eggs and slice some cucumbers while the meatballs bake. These healthy snacks are all low in carbs and sugar – the two things that your snacks should never contain.

Taking control of your snack foods is key to getting on track with your fitness results.

Courtesy of Real Healthy Recipes

What you need
Servings: 12

1 cup blanched almond flour
½ cup nutritional yeast, or Parmesan cheese
¼ cup fresh basil, chopped
¼ cup coconut cream, or half and half
1 Tablespoon ketchup
1 Tablespoon tomato paste
1 teaspoon sea salt
½ teaspoon black pepper
2 eggs, at room temperature
1 teaspoon minced garlic
½ cup yellow onion, finely chopped
½ cup pine nuts
2 lbs ground turkey
2 Tablespoons olive oil


1. Preheat the oven to 400 degrees F. Lightly grease a...

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The Skinny on Eating Later at Night

Uncategorized May 14, 2020

If you've ever wonder why you mindlessly munch later at night, you are not alone.  Experts say this is not uncommon occurrence, and may not be driven off hunger alone.  And this is limited to late evening, but can occur throughout the day.

Snacking more at night can also be due to other factors, such as what you did during the day. 

  • If you are dehydrated throughout the day, your body could result in feeling hungry.  In this case, it is best to have a glass of water to first address your body's desire to refill itself.  And by drinking water, you will not only rehydrate, but your body will naturally feel more full.  
  • If you had a calorie deprivation, meaning you did not eat enough, your body may be calling for more calories.  Remember, your body doesn't immediately register your calories, so by going on a restricted amount for extended time, this can lead to your body eating more than it needs.
  • Stress.  If you have had a stressful day,...
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The Secret to Success (even during a Pandemic)

Uncategorized Apr 08, 2020

Our clients are successful in life.  They continuously choose the things that improve their lives for the better.  

They also deal with a lot of stress, in their job, at home, and all that life-getting-in-the-way stress. 

So, what is the secret that they know about handling that stress and being successful?

From the physical well-being, one key is to know what stress does.  When you have stress, your cortisol levels rise, giving you that response to react to things in a certain way.  The challenge is, when we are under stress, we tend to make rash decisions, we get headaches, tightness in our muscles and neck, our breathing shortens.  Over time, it leads to adrenal fatigue, and you tire easily, lack energy and drive and can become sad and depressed.

When under stress, you can also be tempted to stop taking care of yourself.  You give in, stop being at the top of your game, binge eat, drink more alcohol.  You stop being your successful self....

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Green's Coulee Offer

Uncategorized Apr 04, 2020

Unprecedent times call for unprecedented actions.  The Stay-at-home mandate has forced us to stay home, everyone is going stir-crazy.  

As a small business owner, I understand what you are going through.  My kids are home from school, my wife is called in to the hospital, times couldn't get any crazier!  So I wanted to do something to help our community get through this and be mentally and physically strong.  

First, there's One Secret that you should know that the Successful 1% of People who look great and can handle the stress know that the other 99% don't.  

-It's not wasting home exercise equipment that sits in the corner

-It's not exercise videos that you don't stick to, or group classes that you don't get anything out of.  

-It's not walking which is not enough to stay in shape and look and feel healthy.

Here's the Secret that the most successful 1% know that the others don't.   It's having a Support Coach, someone who can help...

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Brr...Here's the only way to beat the Winter Chills

Ever get the winter chills and hate living in the cold?  Have you ever wondered why you get more chilled as you get older?  For those of you who have, there's hope. 

Traditionally, brown fat was thought to be the body’s main thermostat that insulated and generated heat to keep the body warm.

 “Our findings demonstrate for the first time that muscle, which accounts for 40 per cent of body weight in humans, can generate heat independent of shivering,” says Muthu Periasamy of Ohio State University in Columbus.

Surviving the chill

Through experiments on mice that had their usual thermostat – brown fat – surgically removed, Periasamy and his colleagues proved that a protein called sarcolipin helps muscle cells keep the body warm by burning energy, almost like an idling motor car, even if the muscles do not contract.

All of the mice had their brown fat removed, but some of them had been genetically engineered to lack sarcolipin too. These...

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Tasty Cauliflower Crust Pizza

healthy eating nutrition Feb 07, 2020

cauliflower pizza crustCauliflower Pizza Crust Nutrition Information:
Servings: 6

  • Calories: 82
  • Total Fat: 4.8 g
  • Total Carb: 3.1 g
  • Protein: 7.8 g


  • 1 cauliflower head
  • 1 egg
  • ½ cup parmesan cheese
  • Garlic seasoning mix (I used Flavor God Garlic Lovers)
  • Salt and pepper, to taste


    1. Preheat oven to 400 degrees F.
    2. Boil water and add cauliflower broken up into pieces/chunks/florets.


    1. Once cauliflower is somewhat squishy, remove from heat, drain water, and mash with a potato masher.


    1. Scoop cauliflower into a dish towel (or cheese cloth), and drain as much water out as humanly possible. I folded the cauliflower into a dishtowel and placed a plate on top in the bottom of the kitchen sink and pressed over and over and over and over again. Once all water is drained, your cauliflower should resemble a ball of dough.


    1. Place cauliflower into a bowl, add egg, cheese, and seasonings, and stir until incorporated.
    2. This next part is important. Most recipes call for the...
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Creamy almond butter

nutrition Jan 30, 2020

A spoonful of homemade almond butter on banana is a fantastic pre-workout snack. It’s also delicious added to a protein shake or slathered on sliced apples.

By blending your own almond butter at home you’re enjoying pure, unadulterated almonds and sea salt without the added sugars and preservatives found in many store bought brands. Enjoy!

Courtesy of

What you need
Servings: 20

3 cups roasted, unsalted almonds
¼ teaspoon sea salt
1 Tablespoon coconut oil


1. Blend all of the ingredients in a food processor until creamy. This can take up to 10 minutes, so when it doubt continue to blend, blend, blend. Enjoy!

One serving equals: 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

Healthy and Nutritious eating is what we're all about.  We will help you on the path to healthier living, and avoiding those fad diets.

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You'll Fall for these Creamy Shrimp and Noodles

Have you ever enjoyed a big bowl of creamy noodles dotted with plump, juicy shrimp? Delicious, wasn’t it?! Today’s recipe is a lightened up version of that sinfully scrumptious meal.

This recipe uses zucchini to create grain-free, low-calorie noodles and then mixes it with fresh-made pesto and steamed shrimp. The result is as tasty as the original, with half of the calories. Enjoy!

Courtesy of

What you need Servings: 4

4 zucchini ½ cup macadamia nuts 2 cups fresh basil leaves 2 garlic cloves cup nutritional yeast dash of sea salt juice of 1⁄2 a lemon ¼ cup olive oil 2 dozen large shrimp


For the Noodles:

  1. Run a vegetable peeler along each zucchini until you reach the seeds, to create long, flat noodles. Place your zucchini noodles in a bowl.

For the Pesto:

  1. Place the macadamia nuts, basil leaves, garlic, nutritional yeast, salt and lemon juice in a food processor. Pulse until well combined while drizzling in the...
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The Cure for Osteoarthritis is not what you think

If you suffer from Joint pain, you are not alone.     

Arthritis is the #1 disability in the US, and millions suffer from its effects of pain in the joint, limited mobility.  It prevents people from being able to stay in shape, leads to depression, poor quality of life, and further health problems like obesity and diabetes or heart problems.

Often people think the cure for Osteoarthritis is seen as prescription medication, injections, anti-inflammatory drugs, or surgery.  But it's not.

At the Cardiology and Sports Medicine conference in New York City this week, Dr. Mirabelli presented both diagnosis and treatment topics.  Dr. Mirabelli worked in the Hip and Knee Arthritis Clinic and is also the team Physician for the USA Lacrosse team.   When someone is diagnosed Osteoarthritic condition, the 2 Best ways to overcoming the effects of osteoarthritis and improving quality of life are:

1) Effective exercise through strength training, increasing...

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