Roasted Dijon Brussel Sprouts

This might sound crazy, but Brussels sprouts are up there in my top favorite foods. I have them a few times a week which has allowed me to come up with many different variations. This week I am sharing an easy recipe that adds a ton of flavor and may even convince those non Brussels sprout fans in your life to give them a try…

Why Brussels sprouts?

Brussel sprouts actually pack a great deal of protein for a vegetable as well as many important nutrients such as, iron, potassium and vitamin C. They are a great source of fiber and contain high amounts of folate and antioxidants.

Brussels sprouts are harvested September through March making them a seasonal winter vegetable. This means you should definitely find a good quality selection at your grocery store and local farmers markets.

Roasted Dijon Brussels Sprouts

brussel-sprouts-recipe

Ingredients

1 medium bag of Brussels Sprouts
Olive Oil
Himalayan Sea Salt
2 – 3 tablespoons of Dijon Mustard

Directions

Take the Dijon mustard out of the fridge and allow it to reach room temperature (you can also heat the two to three tablespoons of mustard in the microwave/on the stove quickly if that is easier)
Bring a medium sized pot of water to a boil on the stove
Cut the brussels sprouts in half length wise and boil on the stove for 5 minutes
Strain the brussels sprouts and transfer them into a sprayed/melted olive oil coated non stick sauté pan
Drizzle some extra olive oil and stir/flip Brussels to evenly sear until they are golden brown – this will take about 10-15 minutes
Remove the brussels sprouts from the heat and transfer into your serving dish
Add two to three tablespoons of the Dijon mustard on top of the brussels sprouts and toss the sprouts until they are all coated evenly
Sprinkle a little Himalayan Pink Sea Salt on top to garnish
Serve and Enjoy!

Supplements 101

So many of my clients and followers ask me about supplements; there are so many supplements out there to take; so how do you know which are right for you?

Supplements are a great tool for boosting your overall health since they are a quick and easy way to add essential vitamins and minerals to our diet…

Supplements are also great for coping with illness and speeding up recovery..

So what’s the catch?

Not all supplements are made the same way and not everyone needs supplements. I highly suggest talking with your doctor about what supplements are right for you, if any at all!

Most vitamins are manufactured in bulk and unfortunately contain additives and fillers. I recommend doing some research before buying vitamins and not being afraid to spend a little more money on something so important to your health.

Okay so how do you know if you need supplements?

If you eat a relatively healthy diet most of the time you are probably getting the essential vitamins and minerals – it can’t hurt to take a multivitamin but you might not need to. To determine what other supplements your body needs my first advice would be to start listening to it. Journal your emotional and physical feelings each day for a week or two; scribble down when you feel tired, weak, have a breakout, etc and then talk to your doctor to see if you are deficient of any key nutrients.

As a health coach, I personally take and recommend the following supplements for everyone daily:

Probiotic!!

  • Probiotics are SO important – these days a good amount of our food is processed or contains hidden additives and even if you eat really clean now, you probably grew up eating macaroni and cheese, pizza, pop tarts, etc. All of this takes a toll on your gut and you might not even realize it. Taking a probiotic truly cleans up your insides and regulates your body again. Trust me on this one – give it a week and you will notice a difference!

garden of life raw probiotics

My favorite = Garden of Life RAW Probiotic Line

Vitamin D (only in the winter months)

  • Sunshine truly makes you happy, am I right? Well in the late fall and winter months your body rarely sees the sun which is a huge source of vitamin D for your body. Taking a Vitamin D supplement in the winter is an easy fix to keep your body feeling great, positive, and you bet, happier. My favorite brand is Garden of Life  – they make both a pill and spray.

Vitamin C (during cold season and especially when you have a cold coming on)

  • This one is a no brainer! Vitamin C is the best choice when you are trying to avoid, prevent, or cope with a cold or illness. Eating foods rich in Vitamin C is always the first choice but adding in a Vitamin C supplement during the flu and cold season really gives your immune system a boost and decreases the likelihood of catching the next gross virus floating around town. My favorite brand is Garden of Life – they make both a pill and spray.

Protein & Collagen Peptides

  • Protein supplements are great if used on occasion and are all natural, no additive products. Protein drinks, smoothies, etc are amazing for post workout snacks and meals. When it comes to Protein I LOVE Garden of Life products, Naked products, and Vital Proteins.
  • Collagen Peptides – what are they? Collagen Peptides are short chain amino acids naturally derived from pasture-raised, grass-fed collagen protein. Collagen peptides contain the same amino acids as gelatin which are identical to the protein found in skin, nails, hair, bones, cartilage, and joints – meaning all of these areas of the body benefit wonderfully from adding these amino acids into your diet. Vital Proteins products are the best and have products that combine protein with the collagen peptides – making it a two in one practical product

vital proteins collagen peptides

My Favorite = Vital Proteins Collagen Peptides

Food Guilt

“Ughhh why did I eat that second cookie last night?”

                           “Did I really need that bread before dinner?”

It is safe to say just about everyone has these types of thoughts all the time – I call it food guilt. Food guilt occurs year round but definitely heightens during the holiday season. There are SO many parties and gatherings filled with all types of foods (usually not the healthiest options) and plenty of cocktails.

So how do you avoid food guilt?

Unfortunately, this feeling is very hard to avoid and takes a long time to master, but luckily for you, there are better ways to deal with it…

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How you deal with food guilt will be what defines you during this season, because truthfully, when we try to put too much control over food, it usually causes a spiral in the wrong direction. Putting such emphasis and control over food takes the pleasure out of eating and who wants that?! You want to truly enjoy every bite.

As a health coach, I work to help others create sustainable healthy lifestyles. I don’t believe in diets or calorie counting. I believe everyone has to live a balanced life. I believe in the concept of the 90/10 or 80/20 rule. Therefore, I believe you should indulge around the holidays – I mean, you don’t get your Grandma’s pie just every day!

In order to tackle food guilt you need to tune into your body. Learning to listen to your body is the greatest tool you can use…

Okay, so you listen to your body the next morning and you hear those negative thoughts, what do you do?

Think about the positives – seriously, take a minute to take a deep breath and maybe even write it down! Did you spend quality time with people you care about? Did the cookies or pie taste amazing? I dare you to think of two positives. Today is a new day – learn something from how you felt. Maybe you did overeat and physically did not feel good, so next time, remember that ‘not so good’ feeling as you approach the dessert bar for a second time. Did you enjoy the first cookie? Yes.. Do you need the second? Maybe not…

health coach

When are you done reflecting, move on. Do something for YOU and get back into the game. Maybe for you that is a workout, a healthy meal, or a good time with friends and family…

Always remember one night isn’t going to kill you so be kind to yourself.

 

If you are interested in learning more about tackling food guilt or want to hear more about my coaching packages, contact me, I would LOVE to hear from you!

 

health coach twin cities minneapolis

Exploring New Studios: Haute Barre

Finally another barre studio to try!

I was invited by two new friends to a barre class at Haute Barre Studio in the West End. The three of us attended a Monday morning 5:45 am Barre Fusion class taught by Lindsey Bomgren (the amazing blogger of Nourish Move Love)!

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Haute Barre is conveniently located in the new West End shopping complex with plenty of free parking and after class you are just steps away from shopping, coffee, and food – okay, maybe that’s a little dangerous..

The studio space is fully stocked with all types of barre equipment,  has a small changing room and bathroom, cute lobby with accessories and barre tanks. The studio room itself has floor to ceiling mirrors on one side of the room and full length barre on both sides easily accommodating a full house.

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This 60 minute class was not your typical barre class – it incorporated aspects of yoga, HITT, and  a lot of core strength training making it a great all around workout.  If you are use to a Pure Barre type barre class be prepared for something totally different, but in a really good way. The class used a set of light and heavy weights to work the arms but also to add challenge to lunges, squats and hip thrusts. There were lots of the typical barre moves (pulsing and tucking) but more concealed in other great full body workout moves. Lindsey is amazing – she is upbeat, fun, and fully immersed in the class with you, which makes the class fly by so fast and the burn not so bad.  Usually, during a barre class it is unusual to break a true sweat but I was  dripping after this class – always a good sign.

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I am very excited to not only have found a great new barre studio, but also a great instructor – I highly recommend checking out one of Lindsey’s classes at Haute Barre if you haven’t already! Haute Barre offers a wide variety of barre classes to choose from; there are classes that are more restorative, some with high cardio, and some with increased strength training – there is truly something for everyone!

Are you are interested in trying Haute Barre?

Well… you are in luck!! You are invited to come to a class with me for FREE!

All you have to do is email me and we can get you signed up!!

Email: mmcguinness33@gmail.com

You don’t want to miss out on an amazing class and perfect start or end to your day!