OsteoCoach Center For Strong Bones

23/01/2023

3-Ingredient Paleo Pancakes 🍌
(serves 1)

1 large ripe banana
2 large eggs
1½ Tbsp coconut flour
Coconut oil (for frying)

Place the banana, eggs, coconut flour, and a dash of sea salt in a high-speed blender. Puree until smooth.

The batter will be thick but you should be able to pour it from the blender. If it seems thin, add a tiny amount of coconut flour.

Preheat a non-stick skillet over medium heat and melt a small amount of coconut oil over the surface.

Pour in the batter. Shake the skillet to spread out the batter and let cook for 2-4 minutes. The bottom of the pancake should be golden and the edges firm. Flip and cook for another 1-2 minutes on the other side.

Remove the pancake from the skillet with a spatula.

Serve and enjoy — and let me know what you think in the comments! 👇

09/01/2023

👌If you hate post-meal clean-up, sheet pan dinners are PERFECT!

They're fast, easy, nutritious, and super easy to clean up … AND they make amazing leftovers.

If you want a protein-packed recipe that's almost *guaranteed* to make it into your regular weeknight rotation, you're going to want to SAVE this post!

(By the way, the glaze in this recipe is so good that you'll want to use it in your stir fries, too.)

Roasted Salmon & Broccoli with Peanut Sauce
(makes 4 servings)

1 lb (450 g) chopped broccoli florets
1 Tbsp minced garlic
3 Tbsp avocado oil
Sea salt and freshly ground black pepper
¼ cup (65 g) smooth natural peanut butter
Juice of 1 lemon
2 Tbsp coconut aminos
1 Tbsp grated ginger
4 6 oz (170 g) salmon filets
¼ cup (30 g) chopped roasted peanuts (optional)
Lemon wedges for serving (optional)

Heat oven to 450ºF/230ºC. Place the broccoli in a large bowl and toss with the garlic, avocado oil, and salt and pepper to taste. Spread the broccoli in an even layer on a rimmed large baking sheet.

In a small bowl, whisk together peanut butter, lemon juice, coconut aminos, and ginger. If the mixture seems too thick, add a little water, ½ tsp at a time, to thin it to a glaze consistency.

Place the salmon filets on top of the broccoli and rub the remaining 1 Tbsp of oil onto the top of each one. Sprinkle with a little sea salt. Spoon half of the peanut butter glaze over the fish.

Place the sheet pan in the oven to roast for 5 minutes. Remove the pan from the oven and spoon the rest of the glaze over the fish. Place back in the oven and continue to roast for another 5-8 minutes, until the broccoli is tender on the inside/crisp on the outside and the salmon flakes.

Remove from the oven. Place the salmon and broccoli on serving plates. Top with the optional lemon wedges and roasted peanuts. Delicious!

(Tag me with a pic when you make it! 🥰)

31/12/2022

🧋Want to give your coffee an extra protein pick-me-up?

This Mocha-Banana Protein Smoothie is FILLING… and that makes it a good on-the-go breakfast or pre- or post-workout shake to give you the energy to power through 💪

Even better? This recipe is so easy, the hardest part is remembering to set aside leftover brewed coffee in the fridge ahead of time!

And yes, before you freak out… there is frozen cauliflower on the ingredients list.

I promise, it's a great way to sneak veggies into your smoothie and you won't even taste it.

**NOTE: depending on how thick (or thin) you like your smoothie, you can adjust the amount of milk you add, too!

Feel free to mix this one up. You can swap out the dates for 1 tablespoon of nut butter (almond, PB, etc) instead. The dates = a sweeter smoothie, the nut butter = creamier.

Now for the recipe!

Mocha-Banana Coffee Smoothie
(serves 1)

¾ cup (180 ml) cold brewed coffee
¼ cup (30 ml) unsweetened non-dairy milk (more if necessary)
½ cup (55 g) frozen cauliflower florets
1 medium frozen banana, chopped
½ Tbsp cacao powder
½ tsp vanilla
1 scoop chocolate protein powder (optional)
2 soft pitted dates (optional) (if the dates are dry or hardened, soak them in hot water first)
Pinch of sea salt

Place all of the ingredients in a high-speed blender and blend until smooth. Pour into a glass and enjoy!

(Tag me with a pic if you make it! 🙌 )

27/12/2022

✅The answer: It depends on what you ate, how much you ate, and how intensely you are going to work out!

As a general rule, it's a good idea to eat a light meal or snack 1-2 hours before your workout so you have enough fuel to power you through.

BUT… exercising after a heavy meal can lead to:

Cramps
Bloating
Reflux
Upset stomach
Diarrhea

Lower-intensity activities like walking, golf, leisurely bike riding, etc., usually don't trigger digestive problems – even if you do them a few minutes after eating.

BUT if you are going to go for a long run or ride, lift heavy weights, do an interval workout, etc., you will want to wait 1-3 hours or longer (depending on how much you ate).

TIP #1: The harder your workout, the less full your stomach should be.

TIP #2: The best pre-workout foods are easy to digest – like a shake or lower fiber and fat snacks (like Greek yogurt).

REFERENCE:
www.healthline.com/nutrition/exercise-after-eating

26/12/2022

🥗Today I have not one … but TWO recipes for you!

It's a salad-and-dressing combo that is a perfect make-ahead lunch.

You can prep this in a mason jar or reusable container – and it will keep in the fridge for 2 days.

Protein-Packed Power Salad
(serves 1)

3 big handfuls of baby spinach
2 Tbsp honey-mustard dressing (recipe below)
1 2.5 oz (70 g) pouch tuna in water
½ cup (80 g) canned chickpeas, drained and rinsed
1 medium carrot, shredded
3-5 grape tomatoes, halved

Toss the spinach and dressing in a bowl, then add the tuna, chickpeas, carrot, and tomatoes. Serve immediately or store well-covered in the refrigerator for 2 days.

Honey-Mustard Dressing
(makes 8 tablespoons)

1 clove garlic, minced
1 Tbsp apple cider vinegar
1½ tsp Dijon mustard
½ tsp honey
Sea salt and freshly ground pepper to taste (1-2 pinches each)
⅓ cup (80 ml) extra-virgin olive oil

Whisk the garlic, vinegar, mustard, honey, salt and pepper in a small bowl. Slowly whisk in oil.

👉 If you make this recipe, be sure to tag me with a photo and let me know how you liked it!

26/12/2022

Want a fast way to ramp up your results??

Make everything you do TODAY aligned toward getting quality sleep TONIGHT!

😴Getting enough sleep helps:
Boost your mood
Fight cravings
Speed up your metabolism
Regulate your hormones
Improve your recovery & stress response
Strengthen your immune system
Keep your brain healthy
And so much more

All of that works together to help you not only feel better but also get BETTER results.

✅Set yourself up for sleep success:
Get sunshine early in the day to help regulate your sleep cycle
Tire out your body (gently!) during the day so that it's ready for sleep
Avoid stimulants like caffeine after 1-2 pm
Stop eating 3-4 hours before bed
Avoid blue light from TVs, phones, and devices at night because the light will trick your brain into thinking it's daytime
Make sure your room is cool, dark, and quiet
Don't drink alcohol

How did you sleep last night?!

REFERENCES:
www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
www.nhlbi.nih.gov/health/sleep/why-sleep-important

25/12/2022

🎄Merry Christmas from your friends at YOUR BUSINESS NAME. Wishing you all the joy of the season!

25/12/2022

🥘🔥Go for a walk after your holiday meal!

Here's a new healthy tradition to add to your holiday celebrations: going for a short walk within 60-90 minutes of eating dinner!

Studies show that light walking (even for just a few minutes!) can help lower your blood sugar.

Plus, it can help ease your digestion, too!

It will also get you out of the house and breathing some fresh air.

Done regularly, studies show taking a brief walk after eating can help ward off type 2 diabetes.

Do you usually walk after holiday meals?

REFERENCE:
www.healthline.com/nutrition/walking-after-eating
www.webmd.com/diabetes/news/20220809/short-walks-after-meals-cut-diabetes-heart-risk-study

24/12/2022

👉Avoid Holiday Heart Syndrome 🔥

Have you heard of Holiday Heart Syndrome? It's a serious problem – and it can happen when you indulge in too much salty, fatty, or rich food… as well as alcohol.

Experts call it Holiday Heart Syndrome because a lot of people overindulge this time of year.

All of those “extras” can cause your heart to beat irregularly (atrial fibrillation aka AFib).

It's most common in people with heart issues, but it can also happen to people with no known issues.

Over the long term, AFib can lead to serious heart problems.

Some symptoms: palpitations, dizziness, shortness of breath, chest discomfort, and lack of energy.

The best bet: MODERATION! Don't overdo it and keep up with your healthy habits as much as possible!

REFERENCE:
http://health.clevelandclinic.org/can-avoid-holiday-heart-syndrome

18/02/2020

If you’re worried about your bones, you should know that you can reverse bone loss if you know this simple formula called the “Bone Resilience Formula”. Osteopenia and osteoporosis occur when you lose more bone than you build, which places you at risk of fracturing a bone. Medications work by slowing down bone loss, but they do little to help your body to build stronger bones. The three-part bone resilience formula will teach how to use diet, exercise, and other lifestyle enhancements to reverse bone loss and build strong bones forever!

20/12/2019

20/12/2019