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Jul 24

Daily Veggie Dose: Asparagus

It is easy to grab a snack that does not fulfill the nutrients we need daily. To help fix this, here are some ideas to incorporate vegetables as snacks into your diet, providing you with fiber, nutrients, and energy for the day!

Asparagus is an excellent source of vitamin B6, calcium, zinc and magnesium. It also functions as a diuretic which can help control diabetes and has a number of anti-inflammatory compounds, helpful for preventing heart diseases. This vegetable is also rich in dietary fiber which is great for digestion and a great additive with any summer grill recipe!

Learn more about asparagus and it 's nutritional benefits on the World 's Healthiest Foods website.

asparagus

Photo source: Oh My Veggies

Roasted Asparagus Recipe:

Total prep time: 17 minutes

Ingredients:

1 bunch of asparagus, rinsed and trimmed 3 tbsp olive oil 2 tbsp feta cheese crumbles 1 clove garlic, minced 1 tbsp sea salt Ś_ tsp ground black pepper 1 tbsp lemon juice or two slices of lemon

Directions:

Preheat oven to 425 degrees. Spread one layer of asparagus out on a pan and brush with olive oil. Sprinkle feta cheese, garlic, salt, and pepper over the asparagus. Place pan into oven and bake for 10-12 minutes. Sprinkle lemon juice on top and enjoy!

(Recipe via www.allrecipes.com)

You can also include carrots, cucumbers, or asparagus onto homemade thin crust pizza, or throw some kale and spinach into a smoothie. Enjoy these snacks and make them your own. Be sure to follow the Viverant blog for more healthy snack and meal choices!


Jul 22

What is Bulletproof Coffee?

Bulletproof Coffee Photo source: Bite Size Wellness Developed after a trip to Tibet, this brew ” Bulletproof Coffee ” is simple and claims to boost brain power, increase mental clarity and hike up energy levels. The coffee is made from 3 ingredients: Butter of grass-fed cows ' milk, medium chain triglyceride oil and organic coffee beans.

Bulletproof Coffee Recipe

Ingredients:

2 tbs Unsalted grass-fed butter 1-2 tbs of MCT oil 2 cups of fresh brewed coffee with low-toxin beans

Steps:

1.) Make coffee: Brew your coffee as you normally do. 2.) Preheat blender: Boil extra water and pour it into a blender while your coffee brews to preheat the blender. 3.) Froth: Empty hot water from the now pre-heated blender and add the brewed coffee, butter, and MCT oil. Blend until there is a thick layer of foam on top like a latte. 4.) Add sweetness (optional): Add cinnamon, vanilla or even dark chocolate

Some of the hype around this new coffee focuses on the medium chain triglycerides (MCTs). Facts from the International Journal of Food Sciences and Nutrition and the Center for Science in the Public Interest state that medium chain triglycerides are digested more quickly than other fats and are less likely to get stored in fatty tissue. MCTs have even been shown to enhance fat burning and weight loss, but it is important to note that this is all still up for debate in other literature. In addition, the butter used in this brew provides butyric acid, which is a short-chain fatty acid with anti-inflammatory properties and more vitamins including A, D and K2.

Sounds pretty spectacular, right? While this drink is a combination of caffeine and fats, fats are only a portion of a balanced meal, and Bulletproof® Coffee is certainly not a complete breakfast. With one mug packing in close to 450 calories ” over 100% of the recommended daily allowance of saturated fat ” and no protein or fiber, it can fill you up without providing essential nutrients that your body needs. According to Journal of Internal Medicine and the New York Obesity Research Center, MCTs may regulate cholesterol but too much saturated fat increases risk factors for heart related diseases.

It 's fair to say that while you may enjoy this morning cup of joe, keep in mind of its contents, and sip in moderation. Have you tried Bulletproof Coffee? Do you like it? We 'd love to hear your thoughts in the comments!


Jul 12

July is National Blueberry Month!

This plump, juicy and sweet fruit has many nutritional benefits.

Blueberry

Blueberries are rich in vitamins and minerals, low in calories and have one of the highest antioxidant concentrations in the entire plant kingdom! They can also help slow the aging process keeping you healthy and young, restore and protect brain cells for cognitive functions, and are high in fiber, which improves digestion!

Some additional health benefits of blueberries are:

  • Improves cardiovascular health
  • Improves insulin response
  • Aids in reducing belly fat
  • Fight off diseases inducing free radicals
  • Effective anti-depressant to stabilize mood swings
 

Jun 26

Beans & Blood Pressure

beans In the American Journal for Hypertension, researchers examined eight trials on 554 people with or without high blood pressure. This group was told to eat either a cup of beans a day or other foods with the same amount of calories for 10 weeks. The results of these trials showed that the systolic blood pressure, the first number, was roughly two points lower in the people who were consistently eating beans. Nutritious and versatile, beans are chock-full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood pressure and improving overall heart health so start adding beans to your favorite salads, soups, or wraps!

Jun 25

Minnetonka Construction Update

Starting the week of June 23rd the westbound I-394 ramp to Ridgedale Drive and portions of Ridgedale Drive north of I-394 will be temporary closed. These temporary closures will occur during non-rush hours, between 9 a.m. and 3 p.m. To get around the closures and to our Minnetonka location, exit at Plymouth Road heading north and turn onto Wayzata Blvd heading east. If you have any questions on how to bypass this construction, please call us at 952.835.4512!

Jun 05

Deep Core / Abdominal Exercise

The Transverse Abdominus is the most important abdominal muscle for lower back health and stability. Here 's a great way to start training it:

Deep Core

Video: Deep Core / Abdominal Exercise - Transverse Abdominus


May 30

Fuel For Cyclists

Biking Snacks A quick biking route can easily turn into an endurance adventure so it is important to have some snacks packed for fuel and muscle recovery. An ideal snack should have a combination of components and because your snack packing space is limited, it can be difficult to pack efficiently. There are FIVE main components or ingredients you should consider in your snack including: Carbohydrates “ your energy source, depending on type of carbohydrate it may be quick energy or slow release energy that is better for endurance sports such as a long bike ride. Simple sugars “ your quick release carbohydrate energy that gives a rapid energy boost, these alone will not sustain you for an endurance activity. Sodium “ this electrolyte is used for muscle function and many other biological mechanisms. It is just ONE of the multiple electrolytes lost in sweat, others include potassium and chloride. These three plus two other ingredients each offer something valuable that your body needs to keep performing at its best during long rides or events. Schedule a nutrition consult to learn about ALL five ingredients for most efficient fueling and how you can enhance your pre, during and post workout snacks! You may also like-Proper Hydration And Nutrition For Long Bike Rides  

May 26

Health Benefits of Biking

Health Benefits of Biking ? 'Whether you 're recovering from an injury, looking for a cross-training option or hoping to preserve your knees to run the New York Marathon when you are 85, cycling gets your legs moving and your heart pumping without pounding your joints. Ě -Andy Clarke, the President of the League of American Bicyclists.

Other health benefits of biking include:
  • May reduce heart disease risk “ British Medical Association found that regular cycling (at least 20 miles per week) significantly lowers likeliness to develop heart disease and enhances cardiovascular function by 3 “ 7 percent.
  • Weight loss and/or weight maintenance “ cycling builds lean muscle tissue which in turn increases your body 's fat burning abilities and short sprints also boost your metabolism. Even biking at a relaxed pace (<10 mph) burns more calories than an easy walk “ 281 calories versus 176 calories per hour. Incorporate off road riding in your route and you up that calorie burn to as much as 600+ calories in one hour!
  • Lower breast cancer risk “ American Journal of Epidemiology found that women who walked or biked more than 30 minutes to work had a 34% reduced risk of breast cancer.
  • Improve mood and reduce stress “ New Economics Foundation released a conclusion that bike commuters reported lower stress levels than their coworkers who drove cars or used mass transit.
  • Prevent illness “ University of North Carolina researched people who biked 30 minutes, five days a week and found that the bikers take about half as many sick days as those who do not go for a quick, daily ride. The bikers in the study also experienced significantly fewer chronic health complaints.

May 22

Core Stability for Low Back

Need an effective way of getting better core stability for low back health? Here is a simple exercise to do daily to address this:

90-90 Holds

Goal: Increase deep abdominal activation for enhanced trunk stability Start: Lying on back with hips and knees bent to 90 degrees and arms pointed to ceiling Action: Engage abdominal musculature by tensing abdomen or lightly pressing low back into table. In controlled manner and keeping your legs in the same position, move knees up slightly towards the ceiling while maintaining core activation (no arching of low back).

90 90 holds DO NOT ARCH LOW BACK, KEEP IT FLAT ON SURFACE!


May 21

Anthocyanin

More reds, blues and purples please! A Nurses Health Study followed over 93,000 women between the ages of 25 and 42 to evaluate the relationship between anthocyanins and the risk of a heart attack. Anthocyanins are a type of flavonoid loaded with antioxidants. These water-soluble pigments are found naturally in deep colored fruits and vegetables including red onions, pomegranates and many berries. The study found that those who had the most anthocyanins from food, over 25 milligrams daily, had a 32% lower risk of heart disease than those who had the least intake (less than 2.5 milligrams). Most anthocyanins consumed were from blueberries and strawberries but some other great anthocyanin sources include red cabbage, raspberries, blackberries, and red grapes. What are your favorite anthocyanin sources? berries You may also like-A high anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women


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