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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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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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The Key Reason why you don't feel young anymore, and Learn the Secret to staying in great shape

lean mass muscle strength Dec 18, 2019

We can lose 3-8% of Lean Mass every decade over the age of 40. This critical bone and muscle controls our metabolism, gives us that energy, and even keeps us warmer in winter. As we lose it, we feel more tired, have less energy, put on weight, and our body doesn’t function the way it should.

Lean Muscle has been recently defined as a key indicator in overall health. The Lean muscle is what allows you to enjoy activities, and is what gives you that vibrance and tone that makes you feel better overall. The only way to maintain this healthy lean mass is to include effective strength training as part of your routine.

When done properly under the right guidance, the benefits of effective resistance training are more than being stronger. From helping to manage chronic conditions to enhancing overall quality of life.

Quality of life can be affected by resistance training by simply giving an individual the ability to perform regular activities or do so with more ease. It helps with...

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How this NEW Method is Educating Physicians about exercise

This week, we had the pleasure of introducing local physicians from the Franciscan Skemp Clinic, now Mayo Clinic, to the science behind properly working out.  It was eye opening to many of the physicians, many of whom were first introduced to this science behind how to properly work out.

Let's review what we've been taught to stay in shape.

  • We've been taught that one needs to walk and do aerobic exercise every day for heart health.  We've been taught to walk 10000 steps a day. 
  • We've been confused by the stereotype that weight lifting is only for movie stars, or that we will become big and bulky.
  • We've accepted that having aches and pains, joint replacements, and diabetes is a fact of life.  

Is what we've been taught working?  Let's review our nation's health.   Obesity rates are the leading cause of preventable death in the US.  Joint replacement is going to triple by 2030, and repeat joint replacements is going to double by 2030.  ...

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Thank you, Veteran!

Uncategorized Nov 11, 2019

Dear Veterans,

You gave your service to defend our Freedom.  

We have times of peace because of your contribution.  You help protect us in times of conflict, at home and abroad. 

Your families, your friends, your communities all have benefited immensely from your service in the United States Military. 

Our futures will always depend on Veterans to enable the Freedoms that we greatly appreciate.

From all of us at NorthStar Fitness, we thank you!



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Why painful arthritis is preventable, and learn the two steps needed to live a healthy, pain free life again

Arthritis in the hands, elbows, shoulders, hips, and knees can be debilitating.   It affects our ability to exercise, and ultimately our well-being.  As the effects of arthritis take hold, it can greatly affect us physically, emotionally, and psychologically.

We often accept the fact that the arthritis is only cured through medicine, surgery, or injections.  However, that doesn't have to be the case.

Athritis is often due to painful swelling and irritation.  When a joint doesn't move as it should, it can cause irregular sliding and wear that causes inflammation in the joint.

As we age, our joints and muscles become weaker, the bones start to get out of alignment.   When we walk or do cardio, this can often cause more swelling when the joints aren't moving as they should.  It can set us back even further, as we need to rest the joints to heal.  And the cycle continues through continuously weaker joints.

Is there a solution?

The first step...

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Why you get Winded doing basic activities as you age, and how to overcome it

Breathing can do a lot more than help us not pass out during a workout. It can affect the overall quality of our workouts and our energy levels. So it's important to understand how your body uses that oxygen.

Your body processes the oxygen you breath to be able to pass into your blood stream to feed the muscles of your body.  The stronger muscle you have, the more oxygen your body processes. 

As you age, we don’t process oxygen very well.  That’s why you get winded going up stairs.  Your body neither demands more oxygen nor uses it. During a resistnace training workout, your muscles require oxygen much greater than when doing walking or running.  

After the proper stimulus is applied, your body uses more oxygen to help with the muscle rebuilding process, called the EPOC Effect.  Your body calls for more oxygen that helps muscle rebuilding over days.  When you walk, however, the EPOC effect is very small and does not extend past the...

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How to avoid Injury

When it comes to exercising, the quality of the technique is more important than quantity. While good technique can produce quality results, improper technique can do some serious harm to your body. In addition, improper technique will not give you the results that you are looking to obtain from such exercise.

Where do I begin?  Beginners should expect to devote time to learning proper form. Even the more experienced can benefit from some occasional form feedback. Thankfully, proper form is something that can be learned. Having you coach there to help you is key to ensure good form throughout the exercise.

Improper form is unsafe.  The most prominent reason why form matters in a workout is to avoid injury.  The spine and muscles surrounding are especially is prone to injury caused by improper form. Bad form can also cause damage to your joints and ligaments. If you lift a bag of salt with improper form, you strain the muscles that aren’t supposed to be working,...

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Frustrated with your BMI? Here's why...

Uncategorized Sep 10, 2019

BMI (Body Mass Indicator) has for decades been used to determine if someone is in a healthy range for their body.  But how many of us have been labeled as Overweight, Obese, and Extremely Obese, and not known what to do.  Or maybe you are in the "healthy range" but don't feel that way.

The bad news is that you or someone you know may have been put into one of these categories.  Even healthy individuals who may have more muscle are labeled as overweight and obese.  The good news is that there is hope! 

The problem with the BMI chart is that it does not really tell you what you need to do do overcome it and live a healthy life.  It simply puts a number on a chart.

Heading down the Wrong Road

To reduce our BMI and try to get in the healthy range, we are told to lose weight.  And weight loss clinics, fad diets, fat burning supplements, lead you the road of losing weight.   There are a number of diets on the market to help you lose weight,...

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