Posts Tagged ‘protein shake’

Heather’s Gym Cross Town Classic

by Kristin Stromberg, ATC

Let’s celebrate HG Cycle’s ONE Year Anniversary with a CYCLE-STRENGTH CIRCUIT we call the “HG Cross Town Classic!” First option is to start at HG Studio for 30 minutes of strength. Then you will have 15 MINUTES to walk, run or ride your bike to HG Cycle (4 blocks away) to complete your second half hour! Total class time is 75 mins. Bring a sweat towel and a water bottle!

Or you can start at HG Cycle for 30 minutes of cardio. Then you will have 15 MINUTES to walk, run or ride your bike to Heather’s Gym (4 blocks away) to complete your second half hour! Total class time is 75 mins.

We will be there making FREE protein shakes with our Salutogneic Life Protein Powder! Sign up today to guarantee your spot!


by Kristin Stromberg, ATC

You’re Invited

Please join us for what will be the first in a series of Beautycounter Business
Opportunity events featuring local, certified-health practitioners who will speak about current trends in Health and Wellness.

 Our very own Dr. Jordan Leasure, Certified Chiropractic Wellness Practitioner will be talking about A to Zinc supplements and regulation issues. She will also discuss the importance of supplements given the state of ever- diminishing nutrients in our foods.

Space is limited so please RSVP to:

[email protected] or

[email protected]


Ch, Ch, Ch, CHIA!

by Dr. Jade Dellinger

Chia seeds are a magical food that need their time in the spot light!  I’ve been using chia in my protein shakes for awhile now, knowing they were a super food, but never knowing ALL the benefits they possess.

Chia seeds originated in Mexico where they were viewed with such admiration they were even used as currency.  The Aztecs used chia to sustain their energy while running long distances or during battle.  They would say a spoonful would give them enough endurance for 24 hours.  This all makes sense since In the Mayan language, chia means “strength”.

Chia seeds are filled with everything from Omega 3’s, protein, fiber , vitamins, minerals AND antioxidants.  Due to their content, they have a vast array of health benefits.

Health Benefits of Chia Seeds

  • Digestive Health – Due to the high amount of fiber alone, chia seeds will help with digestion.  The appropriate amount of fiber will help with regular bowel movements and help keep you full longer.
  • Heart Health – Chia seeds have been known to lower cholesterol, lower blood pressure and decrease inflammation.  They are also high in Omega 3’s which are extremely beneficial for your heart.  Because they are high in Linoleic acid, they help absorb your fat soluble vitamins such as A, D, E and K if they are taken together!
  • Bone Health – Chia seeds are high in calcium, phosphorus, magnesium and protein.  All of these nutrients are essential for bone health.
  • Fight Breast and Cervical Cancerstudy in the Journal of Molecular biochemistry found that ALA limited the growth of cancer cells in both breast and cervical cancer.  Guess what’s high in ALA? Chia Seeds!
  • AND MORE!  The more I research Chia, including their ingredients the more benefits I find!

How to make Chia Seeds?

  • Ground Chia – This is my favorite way.  I add ground chia to my protein shake in the morning.  You could add this to oatmeal, cereal and shakes!
  • Full Seed – you can soak the chia seeds in water, or a milk substitute.  They soak up anywhere from 10-15 times their volume in liquid.  THis is great for chia pudding (add in fruit),
  • Mix with Sauces, omelets, pancake mix
  • Use as a thickener for stews
  • And more!

The one warning I can give about chia seeds is if you use the whole seed without soaking it, it can cause dehydration.  The seeds want to absorb liquid, and if it’s not absorbing liquid in the food, it will absorb it from you!

Do you have recipes you would like to share? How do you incorporate chia into your daily routine?  If you have questions or concerns regarding your diet and nutrition, please contact our office.  Mention this blog for 10% off a supplement of your choice!

Protein Shakes

by Dr. Jade Dellinger

run into clients that are not regularly eating breakfast. Breakfast is the most important meal of the day! Just like most of you my schedule is hectic and limited. At least two days a week I’m out of the house by 6 am and do not return before 8pm. It’s imperative that I start with a healthy breakfast so keep me going on those 14 hour days. I often start the other 5 days with a 60-90 minute workout heavy on weight lifting. So how do I do it? How do I have time to make such a complete breakfast? What do I eat before/during/after workouts?  I often get asked by clients and friends alike what goes into my protein shake. So here are the answers.

Base: I keep it simple and easy and start with water. Depending on the amount of frozen ingredients I’ll use between 4-6 oz of filtered water. If I’m making the shake for my husband or company I’ll sometimes substitute some of the water for coconut or almond milk – just to mix it up a bit.

Veggies: I like frozen broccoli, kale and spinach as my go to. Honestly, you can throw almost anything into your shake (if you have a vitamix like we do) and it will blend fully and silently make your shake crazy healthy. If you have veggies from last night’s dinner leftovers or ones that are about to turn bad throw them in as well!

Fruit: Don’t get carried away here. I will add 1/4 of a cup of frozen blueberries and 1/2 a banana at most to my shakes. If I’ve made a salad the night before and only used 1/2 an apple I might throw that it. I try not to add too much sugar here, so limit the amount of fruit you’re adding.

Supplements: Here’s where it should be more personalized. For our shakes I use the following:

  • Pro-Active Power Greens: a powdered greens product loaded with energizing phyto-nutrients, certified organic wholefoods and plant extracts, including pure spirulina, chlorella, certified organic goji, certified organic banana, broccoli and cauliflower.
  • Pro-Active Probiotic Complete: hypoallergenic blend of 12 certified probiotic species offers the most complete spectrum of microorganisms for individuals seeking higher amounts of several types of probiotics.
  • Omega Superb: contains a stable combination of EPA and DHA as well as astaxanthin for added antioxidant support.
  • Immucare II: Immucare II® supports key systems in the body responsible for maintaining a healthy immune system, including the liver, digestive tract, endocrine glands and spleen.
  • Botanical Treasures: delivers broad spectrum antioxidant activity to quench free radicals, thereby normalizing gene behavior and supporting healthy aging.
  • Colostrum: Increases energy and stamina, lean muscle mass, activates fat metabolism, and returns our body to vibrant health.

Protein: I vary my protein intake between whey and vegan products. They both have their individual benefits so if you’re not opposed to animal protein sources I highly recommend having both on hand and alternating them each day.

When making your shake be sure to add the protein last and make sure everything is well blended prior to adding the protein in as to not alter the structure of your protein powder by blending it up too much.

Keep watching our other blog posts for what to look for when choosing a protein powder, why probiotics are beneficial and all the different uses for colostrum!