Recipes

Evan's Kick-Ass Green Smoothie Recipe

Health and Vitality 

Green smoothie's are almost always synonymous with great health, energy, vitality & general kick assery-- and theres a reason for this.  Green smoothies are usually PACKED with vitamins, minerals, enzymes, fiber, antioxidants,  phytochemical's & flavonoids (if those last couple terms lost you shoot me an email and i'd be happy to explain!).

Green smoothies are in general healthier than fruit or vegetable juices.  Aside from you making your smoothie FRESH, juicing reduces the amount of vitamins & minerals available plus extracts ALL fiber!  In addition, most store bought juices are void of enzymes that can help make a HEALTHIER you!


Ingredients / Recipe

KALE

(Handful) 

Excellent source of: Vitamin A, Vitamin C, Vitamin K, Vitamin B Complex, Copper, Manganese. Iron, dietary fiber, Calcium, potassium, vitamin E, vitamin B2, iron, magnesium, vitamin B1, Omega-3 Fatty Acids / Fiber / Folate / Niacin / Digestion

 

Spinach 

(Handful) 

Antioxidants / Good source of vitamins A, B2, C and K / Contains Magnesium, Manganese, Folate, Iron, Calcium and Potassium.

 

Pineapple

(3 small chunks)

Immune System Support / Awesome source of Vitamin C / Bone strength / Eye health / Awesome source of Vitamin C / Digestion / Anti-Inflammatory benefits.

 

GINGER

(.5", cut from root)

Reduces pain and inflammation / Helps managing arthritis, headaches & menstrual cramps / Warming effect and stimulates circulation / Inhibits rhinovirus, which can cause the common cold / It inhibits such bacteria as Salmonella, which cause diarrhea, and protozoa, such as Trichomonas / Reduces gas and painful spasms.

 

Greek Yogurt 

(1 TBSP)

Great Source of protein / Probiotics / B-12 / Good Source Potassium  

 

ORGANIC APPLE CIDER 

(2oz)

Antioxidants / Phytochemical's / Phenolics / Flavonoids / Carotenoids 

*All of which may play a key role in fighting some chronic diseases according to a study published in the May 2004 issue of "Nutrition Journal

In addition, people who regularly consume apples have a lowered risk of cardiovascular disease, asthma, diabetes and some forms of cancer. 

 

 

Give this recipe a try and if you feel it's health benefits as much as I do please give it a share on social media or leave a comment in section below! 

 

                                 Evan Supanich 

            Co-Owner/Personal Trainer 

                                    Vive Fitness 

                        4023 NE Hancock St

                           Portland OR, 97212

                Instagram: Vivefitnesspdx

"Rise & Grind" (Morning Shot Recipe)

 

RISE AND GRIND (Health Shot)

The "Rise & Grind" shot is one bad mother... especially during the cold and flu season!  This guy will awaking your sense almost immediately and thats just where it starts.  It's ingredients also have a whole plethora (yeah, plethora, cause I have the best words) of health benefits.   

So to get straight to down to it and to the point, below I've listed the ingredients, amounts needed, followed by their known health benefits.

 

TURMERIC

(1", cut from root)

Anti-Inflammatory / Powerful Antioxidant / Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases / Shown to help prevent Alzheimers and combat Arthritis /  Shown benefits toward improving depressio 

 

GINGER

(.5", cut from root)

Reduces pain and inflammation / Helps managing arthritis, headaches & menstrual cramps / Warming effect and stimulates circulation / Inhibits rhinovirus, which can cause the common cold / It inhibits such bacteria as Salmonella, which cause diarrhea, and protozoa, such as Trichomonas / Reduces gas and painful spasms.

 

LEMON

(1/4 lemon, peeled)

Loaded with Vitamin C / Flavonoids, B-complex Vitamins / Calcium / Copper / Iron / Magnesium / Phosphorus / Potassium / Fiber.

 

ORGANIC APPLE CIDER VINEGAR

(2 tbsp)

Helps Heartburn and Acid Reflux / Promotes Healthy Cholesterol / Aids in Healthy Weight Loss / Promotes Healthy Blood Sugar / Has Antioxidant Properties / Improves Nutrient Absorption.

 

ORGANIC CAYENNE PEPPER

(Dash of)

Helps Digestion / Relieves migraine pain / prevents blood clots / Provides detox support / Relieves join and nerve pain / Supports weight loss / Works as Anti-Irritant / Fights cold and flu / Anti-Fungal properties 

 

ORGANIC APPLE CIDER 

(2oz)

Antioxidants / Phytochemical's / Phenolics / Flavonoids / Carotenoids 

*All of which may play a key role in fighting some chronic diseases according to a study published in the May 2004 issue of "Nutrition Journal

In addition, people who regularly consume apples have a lowered risk of cardiovascular disease, asthma, diabetes and some forms of cancer. 

 

Give this recipe a try and if you feel it's health benefits as much as I do please give it a share on social media or leave a comment in section below! 

                                 Evan Supanich 

            Co-Owner/Personal Trainer 

                                    Vive Fitness 

                        4023 NE Hancock St

                           Portland OR, 97212

                Instagram: Vivefitnesspdx

 

 

Vive Fitness Quinoa Recipe

Proper diet is a powerful thing. 

For several weeks now I've been making a habit out of eating healthier.  The term healthier is fairly general, so let me be a bit more specific.  For most of the week I stay away from white flours, white sugars, alcohol and pretty much any food that is heavily processed.  I accomplish this by doing food preparations every Sunday and Wednesday during the week.    

This dish is packed full of vitamins and minerals and is relatively easy to prepare.  Most importantly, it has been a big factor for me in trimming up... I've come to call it "Vive Magic".

 

What You'll Need:

  1. 2 Medium sized Sweet potatoes (Yams) 
  2. 3/4 - 1 Lbs Ground Turkey
  3. 2 Cups Dry Quinoa (comes in serval colors. So far I prefer the red).
  4. Seasoning (Salt, pepper, red pepper flakes, chili power, etc.)

*At two servings a day, should last 3 days. 

1 Serving (2 cups) - 

Protein: 25 Grams

K/cals: 430

Steps:

  1. Pre-heat oven to 400 Degrees 
  2. Rinse sweet potatoes, then chop into cubes.
  3. Melt coconut oil on a oven trey and stir in cubed sweet potatoes.  (stir trey at 12 minutes.  Full cooking time 20-25 minutes). 
  4. Boil 4 Cups of water in large pot.  Once boiling, add both cups of quinoa and stir.  Bring water back to boil.  Once boiling, reduce heat to a simmer (Should be ready within 15-17 minutes - Water will be mostly gone when ready).  Stir often. 
  5. Apply medium heat to a frying pan - add coconut oil and the ground turkey. Sauté turkey for about 5-8 minutes, or cooked through.  Stir often. 
  6. Once all ingredients have cooked completely, mix into large (quinoa) pot and season (Salt, pepper, red pepper flakes, chili powder, etc. - Don't be afraid to experiment here!). 

 

Several of the Vive trainers have found success in using this recipe, so if you're looking for a change in your diet toward a  cleaner path, give this one a go - You'll be happy your did!