Stir up your weekly dinner

 

Have you been looking to stir up your weekly dinner menu? Then this recipe may be just what you’ve been looking for. Everyone loves egg rolls, right? Now you can enjoy egg rolls in a new way without an ounce of guilt! This recipe is a must try – you’ll have everyone drooling over the smell alone. Trust us.

Depending on how many you’re serving – there may be leftovers and you can enjoy the goodness the next day for lunch! It re-heats well and still tastes great.  

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Egg Roll Stir-Fry
1 pound ground beef or pork
1 large onion, diced
1 small head of cabbage
3 carrots
4-5 cloves garlic, minced
1 tablespoon grated fresh ginger
1/2 teaspoon black pepper
2 tablespoons sesame oil
1 tablespoon extra virgin olive oil
1/4 cup soy sauce

Cook and crumble ground meat in a very large skillet until meat is cooked through. Drain meat, place back in skillet then add in onions, leave on low heat until adding in other veggies.

While meat and onions are cooking cut cabbage into thin shreds; set aside.

Peel carrots with a vegetable peeler then either dice small or use the peeler to shave off thin slices; set aside.

Combine garlic, ginger, pepper, sesame oil, evvo and soy sauce in a small bowl and stir to combine; set aside.

Add cabbage and carrots to ground meat then cook and stir over medium-high heat for 3-4 minutes. Add soy sauce mixture then stir well.

Reduce heat to medium and continue cooking for 5-10 minutes or until cabbage is tender.

Recipe makes approximately 4-6 servings.
 

Recipe source, here.

Happy muscles = happy, stronger body

You work hard all day long; going from work, to the gym, to home and maybe even chasing your kids around.  You push your body every day, sometimes to its limit.  Do you want to keep your body going strong and feeling great? Incorporating regular massage sessions into your routine is one way to ensure you will be at your best, always. Whether you sit at a desk all day,exercise regularly or are an elite athlete, regular massages will keep you bringing your A-game!

Research continues to show that regular massage therapy improves range of motion, reduces recovery time and increases muscle tone and flexibility.  Since massage acts as an “auxiliary heart” by increasing circulation, it gets rid of toxins and other metabolic wastes generated as a by-product of strength training. Not only will you feel better, but you will also recover quicker after workouts and keep your joints healthy and happy- for the long haul!

Here are a few other surprising ways massage can help:massage athletes

  1. Corrects posture ofdaily sitting
  2. Eases muscle pain
  3. Soothes anxiety and depression
  4. Improves sleep
  5. Boots immunity
  6. Relieves headaches

Click here to read about the massage types we offer!

 

 

As well, massage can be great for women who are trying to get pregnant, are pregnant or who have recently given birth. However, there are things to consider, especially during pregnancy.  It is highly recommended that a woman consult with her physician prior to getting a massage.

There are several key benefits of massage for a client who is pregnant or postpartum:

  • Lowers blood pressure, which helps the client to relax…and every new mom or mom-to-be definitely needs this!
  • Helps to move lymph through the body and increases circulation. The movement of lymph assists in the processing of toxins and shuttling vital nutrients to the different parts of the body.
  • Helps to ease muscle aches and decreases the time of recovery from strenuous activities.
  • Help alleviate much of the discomfort that can occur with pregnancy such as: low back pain, leg cramps and discomfort, difficulty sleeping, depression or anxiety, water retention and weight gain.

Interested in scheduling a massage with one of our therapists? Click here for more information or call (616) 451.9000 to schedule.

You can’t out train a bad diet

bad diet1A few days ago, I finally got to organizing some of my old pictures books in the basement. {Keep in mind we just moved into our new house two months ago so I think I am doing pretty good here!}  I started paging through my college year books and remembering the “good ole days” of playing basketball, watching 90210 and thinking I was SO cool at the weekend party house.  Those were the days when my breakfast consisted of two massive bagels with cream cheese, a huge bowl of cinnamon toast crunch, all washed down with a large vanilla cappuccino.  And I still had wash board abs.  I was working out five hours a day as a collegiate athlete.  So those late night pizza runs or binge drinking weekends didn’t even matter when it came to my weight.  Now…fast forward to today, when I am closer to 40 than 30, and realizing that you just can’t out train a bad diet. Period.
 
Whether your goal is to lose weight, maintain weight, PR in your next performance event or just be healthy, this pertains to YOU.   Research now shows that an unhealthy diet will cause more disease than physical inactivity, smoking and excessive alcohol, combined.  It’s time to clean up your diet and fuel for success!
 
First of all, most of us underestimate the number of calories we actually consume in an average day.  If you find yourself justifying frequent pizza nights or late night appetizers with friends for a spin class or A-Fit workout the following day, you may want to recalculate how many calories you are actually burning in comparison to the ones you are taking in.  This is where a heart rate monitor like the MyZone will help you fine-tune your workouts and Myfitnesspal can help you stay on track with your caloric intake.  
 
Second, to really change your physique and stay toned requires INTENSE exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the squat track or around the track.  Also, if you consume high fat foods in the evening, they could be disrupting your sleep, which will leave you too tired to go all out at the gym.  
 
Finally, if you are feeling “unmotivated” to even start an exercise program, it could be because of the daily foods you consume.  Whether you are eating too much fat, too many calories or not enough of either; it can make you feel slow and less driven to exercise at all.  Diet and exercise are a feedback loop and go hand in hand.  
 
So the bad news is that you can’t get away with pop tarts and bagels every morning, nor can you eat like you did in college.  But the good news?  We’ve got the solution to help you get started fresh.  It’s called the 21-Day Slimdown and it is PERFECT if you need to get back to basics and need some guidance and accountability to achieve quick and easy results.  You’ll get your own personal nutrition coach, a guided meal plan, Shakeology to eliminate cravings and pump your body with over 70 super foods and greens daily….PLUS the education and motivation to stick with it day after day.  Better yet, we’ll throw in 3 weeks of free classes so you move to eat and eat to move!  And that’s a win-win feedback loop!  
To start your 21-Day Slimdown, please contact amanda@allegrocoaching.com
21 Day Slimdown no person (1)