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Turkey Tacos

Uncategorized Feb 03, 2023

1/2 tablespoon olive oil
1 small onion, chopped
1 pound lean ground turkey
3 cloves garlic, minced
8 oz tomato sauce
1/4 cup water
1 tablespoon ground chili powder
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 teaspoon dried oregano
1 teaspoon kosher salt
1/2 teaspoon black pepper
4 oz mild green chiles
Corn or flour tortillas, for serving
Toppings: shredded cheese, shredded lettuce, sour cream or plain Greek yogurt, guacamole or avocado slices, diced tomatoes, salsa or pico de gallo, fresh cilantro, lime wedges
In a large skillet, heat the oil over medium high heat. Add the onion and turkey. Cook, stirring and breaking apart the turkey with a wooden spoon, until browned, about 5 minutes.
Add the garlic, tomato sauce, water, chili powder, cumin, smoked paprika, oregano, salt, and pepper. Stir and reduce heat to low. Let simmer for about 10 minutes or until mixture thickens, stirring occasionally. Stir in the green chiles.
To assemble the tacos, spoon the turkey into to...

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Be Proud of the Process

Uncategorized Jan 30, 2023

It shouldn't take reaching that ultimate milestone to be proud of yourself.
Instead, be proud of all the little steps to get there like completing a workout, losing a pound, or having consecutive healthy meals.
Keep stacking little wins and they'll quickly become big ones!

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Optimism and Heart Health

Uncategorized Jan 27, 2023

Having a positive or negative mindset doesn't just affect your mood!
Studies have shown that optimistic adults have a 38% lower chance of heart disease or stroke-related deaths than those with pessimistic attitudes.
So if you want to maintain a healthy heart, just think positive!

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Carpal Tunnel Syndrome Exercises

Uncategorized Jan 25, 2023

If you're struggling with carpal tunnel, these exercises should help to relieve pain and strengthen the surrounging musculature to take pressure off the affected nerve.

However, it's often not enough to resolve the problem. The most effective treatmnet for carpal tunnel syndrome is to follow a regular exercise routine, combined with other treatment methods. These include habit changes like limiting repetitive movements, keeping the wrists in a neutral position, and paying attention to type and strength of grips.

These changes can help prevent carpal tunnel syndrome from occuring in the first place. It can also partially or completely solve the problem in mild/medium cases, and delay the need for surgery in severe cases.

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Uncategorized Jan 23, 2023

We've all had times when it feels like everything is happening at once and there's no way we can catch up. When life is easy, staying present isn't an issue. When life gets tough, that's a different story. So how do you stay on top of your mental health in those tough times? One extremely useful tool is mindfulness.

Mindfulness is a broad term that can encompass anything from meditation, to exercise, to just breathing. How do you implement it into your daily routine?

One method is to set aside 10-20 minutes every morning for a meditation. There are guided routines you can do through apps and websites, but you can do it on your own as well! Just sit in a comfortable position, focus on breathing deeply into your stomach at a steady pace, and either clear your head of any thoughts or focus on one intention, such as "I will make today a great day". Choose an intention that relates to your current situation, it doesn't have to be big or the same every time!

Another method is to utilize...

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Chicken Saltimbocca

Uncategorized Jan 20, 2023

27g Protein and 227 calories/serving make this Chicken Saltimbocca recipe a must-try!

Total: 35 min
Prep: 15 min
Cook: 20 min
Yield: 6 servings
6 (3-ounce) chicken cutlets, pounded to evenly
Salt and freshly ground black pepper
6 paper-thin slices prosciutto
1 (10-ounce) box frozen chopped spinach,
3 tablespoons olive oil
1/4 cup grated Parmesan
1 (14-ounce) can low-salt chicken broth
2 tablespoons fresh lemon juice
Place the chicken cutlets flat on the
work surface. Sprinkle the chicken with
salt and pepper. Lay 1 slice of prosciutto
atop each chicken cutlet.
Squeeze the frozen spinach to remove
the excess water. Season the spinach
with salt and pepper. In a small bowl, toss
the spinach with 1 tablespoon of oil to
Arrange an even, thin layer of spinach
atop the prosciutto slices. Sprinkle the
Parmesan evenly over each. Beginning at
the short tapered end, roll up each chicken
cutlet as for a jellyroll. Secure with a
Heat the remaining 2 tablespoons of
oil in a heavy...

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Using a Scale Correctly

Uncategorized Jan 18, 2023

If you're on a journey to lose weight, odds are you don't look forward to checking in on the scale. In today's fitness world, the number on that scale has become the sole determinant of health. However, that's just not the case. 

First off, yes the scale is important. Ultimately, your weight and body fat composition are the two biggest indicators of health that we can easily use. A person who is 180 pounds is much less likely to have preventable health issues than a person who is 280 pounds. The scale is also the easiest method to check for progress while in a fitness program. In 10 seconds you can get a fairly reliable gauge of how you're doing. This will tell you whether you should just keep doing what you're doing, or if it's time for adjustments to be made. 

While the scale is important, it's equally as important to understand what it actually tells you. For the general population, weight can fluctuate anywhere from 2-10 pounds in a single day. This is due to water...

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Not Just Looking Good

Uncategorized Jan 16, 2023

Sure, looking good is the one aspect of exercising most people know of. However, most people exercise not just because of the number on the scale but because of the confidence, mood, energy, and functionality they've gained and want to continue to build upon.

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Let's Play?

Uncategorized Jan 15, 2023

John called his long time business friend Dave to play a round of golf,  “Want to head out and play 18, Dave?”
Dave replied, “I’d love to, John, but I’ve been struggling with this joint pain. I’m looking to get surgery on it.  I’m embarrassed to tell you, because you are always so on top of it, never have any problems, and are mentally strong.“
John noticed every year how his friends were getting more out of shape and struggling with nagging injuries and chronic pain.  While John stayed in great shape, good health, and kept his young looks, his friends were mentally shot, didn’t do nearly the things they used to, and lived with more stress, anxiety.  And all of his peers were slowing down tremendously. 
John said “You know, you can do something about that before your life becomes miserable, and I wouldn't want to do surgery.
Dave responded,...

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Positive Mindset

Uncategorized Jan 13, 2023

If you're trying to improve your nutritional habits, try your best to keep this mindset.
Allow yourself to learn from failures and move forward instead of beating yourself up for them. If we didn't make mistakes, we wouldn't be human!

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