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  • How to stop “throwing out your back”

    How to stop “throwing out your back”

    The weather started changing a few weeks ago and now there’s a pile of leaves accumulating in your front yard.You get up, put a light jacket on, and grab your rake. After 20 minutes of raking you have a good sized pile going, so you grab one of your lawn bags and bend over to grab an armful. All of the sudden there’s a twinge in your lower back and exruciating pain. You threw your back out...again. Does this sound familiar? We hear it all the time: “I threw my back out doing housework over the weekend, I think I need to take it easy for a few days.” Back pain is nothing new, in fact over 31 million Americans experience back pain each year. This is an astoundly ....

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  • Mustard & Herb Roasted Pork Tenderloin

    Mustard & Herb Roasted Pork Tenderloin

    Tired of chicken breast? Change it up with pork tenderloin, an exceptionally lean cut of meat that’s also easy on the wallet. Because pork tenderloin is so low in fat, it runs the risk of drying out if it’s overcooked. There are two ways to make sure your pork is perfectly pink and juicy. First, invest in a digital oven thermometer that takes all the guesswork out of cooking meat to you desired temperature. Second, slather that pork in a mustard and herb marinade that will keep it juicy as it cooks. You may never go back to chicken again! Serves: 3, Serving size: 183 g Calories: 277, Protein: 38 g, Carbs: 4 g, Fat: 12 g Ingredients 550 g pork tenderloin 45 g ....

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  • CNU Fit CEO wins Veteran Owned Small Business of the Year

    CNU Fit CEO wins Veteran Owned Small Business of the Year

    Dover DE: CNU Fit owner Evans Armantading was awarded Veteran Owned Small Business of the Year, as well as Central Delaware Chamber of Commerce’s Outstanding Board Member of the year. Amantrading served in the Air Force for 6 years before transitioning into home sales. In 2009, after the housing market crash, he was forced to re-invent himself. After interning under local physician Dr. Calvin Wilson, Armantrading started his own fitness business traveling from client to client all across the state. Now, 11 years later, CNU Fit has two locations, as well as services DAFB with the personal trainer contract. Armantrading has served on the CDCC Board for over 6 years. He served as the ....

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  • High Protein Canned Salmon Salad

    High Protein Canned Salmon Salad

    Canned salmon, cream cheese, and tangy capers come together in this high-protein, pantry- friendly take on the classic salmon and schmear. Note that different kinds of canned salmon have different macro counts. Unless you’re following keto, look for sustainable sockeye salmon packed in water, not oil. Additionally, this recipe can easily b e adapted for lower fat or keto macro plans based on the kind of cream cheese you use. For high-fat diets, use full fat cream cheese. To keep fat grams down, use nonfat or light cream cheese. Just be sure to adjust the macros! Serves: 2, Serving size: 118 g Calories: 224, Protein: 25 g, Carbs: 2.5 g, Fat: 12 g Ingredients: 1 x 213 g can of ....

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  • Ginger-Lime Fried Rice With Bok Choy & Mushrooms

    Ginger-Lime Fried Rice With Bok Choy & Mushrooms

    Fried rice is the ultimate dish when it comes to versatility and ease. Made with leftover rice and whatever veggies you have on hand, once you learn the quick and easy method, you'll be able to adapt it to whatever ingredients you've got around the kitchen. Note that this recipe calls for day-old rice, which crisps up better than fresh rice. For best results, just make a pot of rice the night before and throw it in the refrigerator. If you don't have a chance to make the rice ahead of time, make it before you prep the veggies. Then, spread the fresh, hot rice out on a cookie sheet and let it cool in the refrigerator, uncovered, while you get the vegetables ready. Additionally, note that ....

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  • Why Nutrilite

    Why Nutrilite

    Like most of you out there, we care what goes into our bodies. That's why we're very picky when it comes to what supplements we sell at our fitness studios and recommend to our clients. We've done a lot of research, and what we've found is Nutrilite products are the absolute highest quality vitamins out there for a few different reasons. Nutrilite is actually the very first multi-vitamin company. Period. Founder Carl F. Rehnborg developed the multi-vitamin in 1934 after his time in China between the end of 1915 and 1927. While working in China as a salesperson for Colgate, he observed that many people he came across showed terrible signs of malnutrition. He began to study the ....

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  • Weight loss snack recipe: Zucchini Bites

    Weight loss snack recipe: Zucchini Bites

    This zucchini-bite recipe is a super easy and macro-friendly side dish to add to ANY meal. We made them in mini-muffin tins, but they can just as easily be shaped into fun tater-tots and baked right on a cookie sheet. Eat just a few, or the whole batch! (The whole batch is perfect for snacking!) Serving size: the whole batch ;) (makes 12 bites) Calories: 197, Protein: 12 g, Carbs: 26.4 g, Fat: 4.8 g Ingredients 15 g bread crumbs 175 raw, shredded zucchini 90 g diced red onion 1 oz Cabot light sharp cheddar, shredded Directions Preheat oven to 400 F and spray a mini-muffin tin with cooking spray or prepare a cookie sheet with parchment paper or spray. Grate and weigh zucchini, ....

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  • Tips from a nutrition coach: Kitchen Makeover while we're stuck at home

    Tips from a nutrition coach: Kitchen Makeover while we're stuck at home

    Can you relate to this scenario? You're stuck at home and you're feeling a little hungry, so you wander into the kitchen and open the fridge. This is your 6th trip to the kitchen today--and it's only 10 AM! This pandemic is really not helping you achieve your nutrition and fitness goals, is it? Don't worry, we can help! In today's blog, we're talking about why focusing on the optimal food environment will help you achieve your nutrition and fitness goals--even stuck at home! It can be challenging and take quite a long time to alter deep-seated habits around food, but it's simple and quick to change your environment. We'll show you how! How your food environment helps you reach ....

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