With 45g of protein and under 500 calories, this Sweet and Sour Chicken is a great option if you're looking for a flavor-packed and nutritional meal this weekend.

Ingredients
Ingredients scaled to: 4 serving
1 1/4 lb Chicken breast (567 grams)
2 scoop (30g) Whey protein powder (60 grams)
1/2 cup Cornstarch (64 grams)
3 large Egg white (99 grams)
1 tbsp Coconut oil (13.6 grams)
2/3 cup Tomato sauce (163 grams)
2 tbsp Chili sauce (30 grams)
3 tbsp Rice wine vinegar (44.7 grams)
1 tbsp Worcestershire sauce (17 grams)
1 tbsp Ginger (5.4 grams)
1/2 tbsp Garlic (4.3 grams)
1 tbsp chopped Scallions (6 grams)
1 tbsp Sesame seeds (9 grams)
Directions
Directions are based on the original recipe of 4 servings
1. Chop chicken breasts into small bite size pieces.
2. In a bowl, mix 2 scoops protein with arrowroot starch.
3. In a separate bowl beat some egg whites.
4. Dip the chicken pieces in the egg white and then place them in the protein batter. Make sure all the pieces
are adequately coated.
5. Set a nonstick skille...

If you can't stick to a diet, odds are you've made one (or more) of these critical mistakes. Drastically overhauling your lifestyle overnight is not a realistic way to reach your fitness goals. Success comes from making small, sustainable changes and staying consistent over time.

One of the reasons sugar is so hard to give up for many people is that, when consumed, it triggers the "reward circuit" of the brain. This circuit is the main physiological factor that contributes to addiction. While breaking this cycle may be difficult, it really is one of the most effective habits you can change to positively impact your health. By limiting or eliminating sugar intake you'll decrease blood pressure and inflammation while also leveling out energy levels and losing weight easier. 

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Next time you're out getting groceries, take a mental note of the layout. Most likely, you'll find that your greens, proteins, fruits/vegetables, and other natural foods are in the perimiter. Going into the middle aisles will instead lead you towards foods that are prepackaged, processed, and filled with sugars and other additives. Whenever buying groceries, try to check off your list with as many items from the perimiter as you can. Your cart will be full of foods that contain just as much flavor as their processed alternatives (if not more)...with the added benefit of TONS of nutritional value!

We want to warmly welcome Taylor to our Team!

Taylor Pagenkopf is from Winona, MN with prior training experience, and graduated from Winona State University with a degree in Exercise Science.

In addition to staying active outdoors, she loves to help others live that healthy lifestyle and achieve their goals!

Welcome Taylor!!

Sugar has become so ingrained in the American diet that, on average, we consume 77+ grams/day...compared to the recommended amount of 25-35!
Be mindful of the composition of your food!
Limiting sugar in your diet can make a huge impact on your health, from averting weight gain to stabilizing a normal blood pressure.

Rounded shoulders are one of the most common postural deficiencies we see.
This can cause huge stress on your neck and shoulders, creating aches and pains and putting you at high risk for major back injuries, such as herniated discs.
This video has a general protocol to follow to correct rounded shoulders, as well as some good examples of exercises to implement in that protocol!
If you need help with any posture issues, as well as anything from weight to muscle to joint problems, you can find us here!

Looking for a sweet treat to cool yourself down this summer? Look no further than this banana berry "ice cream"! Alternatives like this are a great way to enjoy a delicious snack that will give you tons of health benefits without the added sugars and fats found in ice cream.

Include these simple tips in your daily routine, they'll do wonders for your physical and mental health!
Just remember, you don't need to be perfect every day. All you can do is give every day your best, and that's enough to make a positive difference!