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Perfect Weekend Pancakes

perfect weekend pancakes

This easy, whole grain pancake recipe is perfect after sleeping in on the weekends, or even just making in the morning because you have an extra 20 minutes.

You don’t need a reason to make these, especially since all the ingredients are wholesome, and already in your pantry!

So what are you waiting for?
Pancakes for dinner!

Serves 2

Ingredients:

  • 1 cup whole wheat flour
  • 1 tbsp baking powder
  • 1/2 tsp sea salt
  • 1 cup unsweetened almond milk (substitute water or other plant-based milk of choice)
  • 2 tbsp pure maple syrup (or sweetener of choice)
  • 1/2 tsp cinnamon
  • 1 tsp pure vanilla extract
Steps:
  1. Mix together the flour, baking powder, sea salt and cinnamon in a bowl.
  2. Add the unsweetened almond milk, vanilla and maple syrup and stir until “just mixed.”
  3. Let the batter sit for 5-10 minutes. (Optional, but I found they come out fluffier this way.) Let the pan heat up while you wait.
  4. Cook in 1/4-1/2 cup portions in a lightly oiled non-stick pan over medium-high heat.
  5. Once there are a few bubbles in the middle, flip and cook for a few more minutes on the other side.
  6. Serve and enjoy!

I topped mine with banana slices, peanut butter drizzle, and maple syrup. I also added chocolate chips because plain pancakes are never as good as chocolate chip! Here’s a pic of my own construction, but feel free to experiment!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Free Weights Functional Movement Series: Barbell Deadlifts

BARBELL DEADLIFTS

Need some assistance with FREE WEIGHTS and FUNCTIONAL MOVEMENT?

Watch these how-to videos if you are just starting out, OR if you are an experienced weightlifter hoping to correct or check your form!

Check out VIM’s Free Weights & Functional Movement Series – Each week we’ll post a video demonstrating a new move. Next up, BARBELL DEADLIFTS!

Read more

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Adaptogens: What they are, and why you should eat them.

adaptogens

It seems like every time you open Facebook or a magazine there is a new health craze. Whether it’s green juice, wheatgrass shots, or the latest superfood, there is always something new to try.

This time, it’s adaptogens.

What is an adaptogen?

Adaptogens are herbs that are non-toxic to the body, have widespread benefits, and help bring the body back into equilibrium. Some adaptogens stimulate the body or enhance mental performance and physical stamina. Others help calm the body and increase immunity. Some herbs may have anti-inflammatory effects, but they’re not necessarily true adaptogens.

 

Adaptogens work by supporting the adrenal glands – the glands that deal with stress and fatigue. They bring the body back to homeostasis, which is often hard to do in our stress-filled society. The harmful effects of stress greatly exceed feelings of anxiety; stress harms your sleep cycle, which in turn leads to unhealthy food and exercise choices. Stress also messes up your hormones, causes inflammation throughout the body, leads to weight gain, harms your heart, decreases immune function, and disrupts digestive and mental health.

 

What makes adaptogens such potent stress-fighters?

They tailor their functions to your body’s exact needs. Regardless of how your body exhibits stress, whether that’s from lack of sleep, work or family stress, travel, or illness, adaptogens are able to target the imbalances in your body and help correct them.

 

Adaptogens are available in powders, capsules, tinctures and even teas. But before purchasing, be sure to check that the manufacturing company is a reputable source, since these are not regulated by the FDA. (No supplements are!) Talk to your doctor about which ones are best for your needs, and how often you should be taking them. Adaptogens do not treat one illness; instead, they promote overall well-being. If you’re feeling “off” in any way, adaptogens may be a healthy addition – along with a nutritious diet and active lifestyle.

 

adaptogens

 

Here’s a quick list of the most common adaptogens:

  1. Ashwagandha
  2. Eleuthero
  3. Holy Basil (Tulsi)
  4. Maca
  5. Panax Ginseng
  6. Rhodiola Rosea
  7. Schisandra
  8. Astragalus
  9. Licorice
  10. Moringa
  11. Gotu kola
Remember, adaptogens are not meant to cure or treat disease, and they can never replace a holistically healthy lifestyle. If you’re stressed and tired, don’t expect these herbs to allow you to keep pushing – listen to your body, slow down, and use adaptogens to return the body to a balanced internal state. There is no one-size-fits-all for adaptogens, so talk to your doctor to figure out what is best for you!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

[button link=”https://vimfitness.com/nutrition/” text=”LEARN MORE” color=”green” size=”large” fullwidth=”true”]

 

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Free Weights Functional Movement Series: Barbell Squats

BARBELL SQUATS

Need some assistance with FREE WEIGHTS and FUNCTIONAL MOVEMENT?

Watch these how-to videos if you are just starting out, OR if you are an experienced weightlifter hoping to correct or check your form!

Check out VIM’s Free Weights & Functional Movement Series – Each week we’ll post a video demonstrating a new move. Next up, BARBELL SQUATS!

Read more

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GREEN St. Patrick’s Day Recipes

green recipes mint chip cheesecake

Hosting a Saint Patrick’s day party but don’t know what to make?

Forget the green store-bought cookies, with all these options, you can’t go wrong with a homemade feast! These recipes are all vegan and/or gluten free, and of course they’re GREEN.

Each recipe comes from a food blog worth checking out, so don’t be afraid to explore a bit!

 

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Matcha Green Tea & Pistachio Muffins


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Cashew Pesto Dip


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Frosty Coconut Mint Green Tea Mocktail


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Mini Mint Chocolate Brownies


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Green Cauliflower Wings with Spicy Orange Glaze


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McDonald’s Shamrock Shake


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Healthy St. Patrick’s Day Sugar Cookies


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Sweet and Spicy Pea Hummus with Mint


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Raw Mint Chip Cheesecake Bars


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Matcha Pistachio Ice Lollies


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What’s your favorite way to “eat green” on Saint Patrick’s day? Comment below!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

[button link=”https://vimfitness.com/nutrition/” text=”LEARN MORE” color=”green” size=”large” fullwidth=”true”]

 

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Free Weights Functional Movement Series: Barbell Military Press

BARBELL MILITARY PRESS

Need some assistance with FREE WEIGHTS and FUNCTIONAL MOVEMENT?

Watch these how-to videos if you are just starting out, OR if you are an experienced weightlifter hoping to correct or check your form!

Check out VIM’s Free Weights & Functional Movement Series – Each week we’ll post a video demonstrating a new move. Next up, BARBELL MILITARY PRESS!

Read more

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Dorm Inspired Recipes

dorm inspired recipes

Elaborate meals are great. They look good, they taste good… but unfortunately, they’re not a sustainable reality for most home-cooked dinners. Unless you have 6 hours to kill, you likely don’t have the time to make complicated dishes. Additionally, those rare, organic ingredients are pretty pricey, and require kitchen equipment and skills beyond that even of your grandmother’s expertise!

I took the time to ask some of my favorite bloggers for easy, “dorm-room” recipes.

Not only are many of these vegan, gluten free, and allergy-sensitive, they require minimal time, money and equipment. If you like any, be sure to check out their blogs!

Whether you’re living in a college dorm, small apartment, or simply don’t have the time or interest to cook elaborate meals, these recipes are the ones for you!

 

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Mini Microwave French Toast


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Creamy Vegan One Pot Pasta


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Healthy Banana Cookies


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Healthy Guacamole


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Healthy Vegan Ramen Noodle Salad


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Sweet Potato Breakfast Boats


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Hearty Italian White Bean Basil Soup


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Veggie Wrap with Apples and Spicy Hummus


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Coconut Maple Cold Brew Coffee


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One Minute Cinnamon Roll in a Mug


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Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

[button link=”https://vimfitness.com/nutrition/” text=”LEARN MORE” color=”green” size=”large” fullwidth=”true”]

 

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Free Weights Functional Movement Series: Dumbbell Curls

dumbbell curls

Need some assistance with FREE WEIGHTS and FUNCTIONAL MOVEMENT?

Watch these how-to videos if you are just starting out, OR if you are an experienced weightlifter hoping to correct or check your form!

Check out VIM’s Free Weights & Functional Movement Series – Each week we’ll post a video demonstrating a new move. Next up, DUMBBELL CURLS!

Read more

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What Are Omega-3s?

omega-3s

You have probably heard that omega-3s are the newest, healthiest fat around. But what are they really?

Scientifically speaking, omega-3 fatty acids are a types monounsaturated fats that have a double bond at the third carbon on their fatty acid chain. Is this important to know? Not really.

What you should remember is all the health benefits of a diet rich in omega-3s, and where you can find these foods!

Benefits of Omega-3s:

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Fights anxiety and depression
Improve eye health
Promote brain health during pregnancy and early life
Lower risk of heart disease
Reduce ADHD symptoms in children
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Reduce symptoms of metabolic syndrome
Fight Inflammation
Right autoimmune disease
Improve Mental disorders
Prevent mental decline
Help prevent cancer
Reduce asthma in children
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Reduce fat in liver
Improve bone and joint health
Alleviate menstrual pain
Improve sleep
Good for your skin
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Woah! Now that is a list! Can you say superfood, anyone?

So now that you’re craving some good old healthy fat, where can you get it? I’m sure you’ve heard of salmon, but that’s not the only source! Check out these omega-3 packed foods, and a recipe to try them out!

Food Sources:

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Firm tofu
Spinach
Fontina Cheese
Navy beans
Grass fed beef

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Anchovies
Mustard seed
Walnuts
Winter squash
Omega-3 Eggs

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Purslane
Flaxseed oil
Wild Rice
Chia seeds
Red lentils

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Recipes:

omega-3d spinach saladSuper Food Spinach Salad with Pomegranate Glazed Walnuts

Ingredients

  • ¼ cup plus 2 tablespoons pomegranate juice
  • 1 teaspoon sugar
  • Kosher salt
  • 1/2 cup coarsely chopped walnuts
  • 1/4 cup thinly sliced red onion
  • One 5-ounce container baby spinach
  • 4 ounces white button mushrooms, trimmed and thinly sliced, about 1 cup
  • 3/4 cup grape tomatoes, halved
  • 1 tablespoon red wine vinegar
  • 1 tablespoon good quality extra virgin olive oil

Directions

  1. Combine 1/4 cup juice with the sugar and 1/4 teaspoon salt in a small nonstick skillet.
  2. Bring to a simmer over medium-high heat and cook, stirring occasionally, until the mixture reduces slightly, about 5 minutes.
  3. Add the walnuts and continue to cook, stirring, until the nuts are coated and dark and the liquid evaporates in the skillet, about another 5 minutes.
  4. Transfer to a baking sheet to cool. When cool, break apart with your hands.
  5. Meanwhile, soak the red onion in ice water for about 10 minutes; drain and pat dry.
  6. Place the baby spinach in a serving bowl and top with the onions, mushrooms, tomatoes and walnuts.
  7. In a bowl whisk the remaining 2 tablespoons juice with the vinegar, 1/4 teaspoon each salt and pepper, and then whisk in the oil.
  8. Drizzle over the salad and toss just before serving.

omega-3s oatmeal flax chocolate chip cookiesOatmeal Flax Chocolate Chip Cookies

Ingredients

  • 1 ½ cups all purpose flour
  • 1 cup quick-cooking oats
  • 1/4 cup flaxseed, finely ground in a spice grinder, or pre-ground flaxseed
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 12 tablespoons (1 1/2 sticks) unsalted butter, softened
  • 1 cup granulated sugar
  • 3/4 cup packed dark brown sugar
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 cup semisweet chocolate chips

Directions

  1. Preheat the oven to 350 degrees F. Line 2 baking sheets with parchment paper.
  2. Whisk the flour, oats, flaxseed, baking soda, salt and cinnamon in a bowl.
  3. Beat the butter, granulated sugar and brown sugar in a large bowl with a mixer on medium-high speed until fluffy, about 4 minutes. Beat in the eggs one at a time, beating well after each addition. Beat in the vanilla. Reduce the mixer speed to low; add the flour mixture and beat until just combined, scraping down the bowl as needed. Stir in the chocolate chips.
  4. Drop heaping tablespoonfuls of dough onto the prepared baking sheets, about 2 inches apart. Bake until golden brown, 10 to 12 minutes. Let the cookies cool 3 minutes on the baking sheets, then transfer to racks to cool completely.

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

[button link=”https://vimfitness.com/nutrition/” text=”LEARN MORE” color=”green” size=”large” fullwidth=”true”]

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Free Weights Functional Movement Series: Dips

dips

Need some assistance with FREE WEIGHTS and FUNCTIONAL MOVEMENT?

Watch these how-to videos if you are just starting out, OR if you are an experienced weightlifter hoping to correct or check your form!

Check out VIM’s Free Weights & Functional Movement Series – Each week we’ll post a video demonstrating a new move. Next up, DIPS!

Read more

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