Cheesy Cauli-Tots

Cheesy Cauli-Tots

If you like tater tots and you’re looking to decrease your carb intake, check out this recipe below. They taste even better than tater tots!Ingredients:1 medium head of cauliflower, chopped coarsely2 egg2/3 cup cheddar cheese1/2 cup parmesan cheese1 tsp Italian seasoningSalt and Pepper to taste4 TBSP flour (wheat, almond, coconut)How to:Place chopped cauliflower and glass … Read more

Turmeric

Turmeric

Our next installment focusing on anti-inflammatory supplements will take a look at Turmeric! Although it is commonly used in curry and other foods, it is frequently used as medicine. Turmeric contains Curcumin which gives it a bright yellow color and can have the ability to decrease, you guessed it, inflammation. Now, a common use for Turmeric … Read more

Bruschetta Grilled Chicken Noodle Bowls

Ingredients:3 tbsp olive oil (divided)2 tbsp balsamic vinegar½ tsp sea salt½ tsp black pepper3 cloves garlic (crushed)2 tbsp fresh basil (chopped)2 chicken breasts2 large zucchinis (spiralized into app. 4 cups zoodles) 2 cups tomato basilBruschetta:3 Roma tomatoes (chopped)¼ cup red onion (chopped)2 cloves garlic (minced)1 tbsp fresh basil (chopped)2 tbsp extra virgin olive oil1 tbsp … Read more

Proper Hydration

Proper hydration

Proper hydration is crucial to our health and our performance in the gym. It is very hard to expect perfect energy levels each day if we aren’t keeping something as easy as our water intake in check. What a luxury we have to be surrounded by clean water sources. How much water should I drink? Different … Read more

Is Your Kitchen Set Up For Success??

Oh, the cabinets of temptation. Almost everyone has one. Or two. But the fact is, if you have a cabinet full of trigger foods, at some point you or a family member will be… well, triggered. The first question is, how can you make your kitchen a “safe zone”? Create an environment that supports your fitness and nutrition … Read more

Multi Vitamins

Multivitamins

Multivitamins are well known and widely used. I can say with certainty that everyone reading this week’s blog post has heard of them.With popularity comes questions, should I use one? Is it beneficial to me? Which one should I take? As I have said in many posts before this one, start with a balanced and plentiful … Read more

Pre-workout Supplements

Pre-workout supplements. Which one is best? Which one should I take? The truth is, there isn’t a perfect answer. I’m sure you aren’t surprised. Unfortunately I could send each one of you home with a sample of any pre-workout and I’d be willing to bet that half would say they loved it and half would say they didn’t. I’ve had this same conversation with people at GNC more times than I can count. Start small. Many companies offer pre-workout powders that feature modest amounts of caffeine and some amino acids to support your training and recovery. AmiN.O. Energy from Optimum Nutrition and BCAA Energy from EVL are two that immediately come to mind. These products feature about 100mg of caffeine per serving (around 8oz of coffee) both sourced from natural coffee and green tea sources as well as amino acids as I mentioned. These are only two potential pre-workout options like this and there are many others. The nice thing about these products is that you will have more control over your caffeine dosage. If you want to adjust your serving size you can take a little more or less without worrying about the 10 other potential stimulants or “focus” ingredients that may interfere with your comfort level and tolerance. If you feel like you need a little boost then try and find a product to help. A family of 5 will not buy a sports car, they’ll buy a minivan or SUV. Same concept here, don’t try and find a little energy boost and then buy a pre-workout that will make you feel like MC Hammer just because the guy at the store said it was good. Be modest and mindful of other sources of caffeine you may be consuming throughout the day. Keep asking questions! We’re here to help!

Pre-workout supplements.  Which one is best? Which one should I take? The truth is, there isn’t a perfect answer. I’m sure you aren’t surprised. Unfortunately I could send each one of you home with a sample of any pre-workout and I’d be willing to bet that half would say they loved it and half would … Read more

Korean Meatballs

Korean Meatballs

Ingredients:Meatballs•1 egg•1/2 tsp salt•2 tbsp milk•1/4 cup breadcrumbs•1 lb ground chicken/ tukey/ or beef•1 tbsp gochujang paste or srirachaThe Korean BBQ Sauce•1/2 cup coconut aminos•1/2 cup water•2/3 cup brown sugar•3 tbsp rice vinegar•2 tbsp gochujang (substitute with sriracha) •1/2 tsp white pepper powder•4 garlic cloves, grated•1 thumb sized ginger, grated•1 tbsp corn starch•1 tbsp waterInstructions:The … Read more

More Help To Get You Through the Allergy Season

More Help To Get You Through the Allergy Season

We’re going to continue discussing supplements that can offer additional relief during the boom and bloom of Springtime allergy season. Last week, we included information on Vitamin C and Quercetin and how they can have an antihistamine effect within the body. This week we’ll look at other supplements that may be useful to us both … Read more

Six Tips For Staying Properly Hydrated

Six Tips For Staying Properly Hydrated

WATER. Did you know in terms of importance to our health, it comes in second only to oxygen. In super, EXTREME cases, the human body can survive up to 6 weeks without food, but only one week at most without water. While we know it’s important, the majority of us are not drinking our fair share. Especially over … Read more

How To Get Through The Allergy Season

Spring is the bittersweet time of year for many of us where we get excited for the arrival of warmer weather and dread the subsequent impact of seasonal allergies! Over the counter medications, allergy shots and essential oils are oftentimes the common approach to treatment. What about supplements? Are there options that offer support in … Read more

Whole Foods, What Are They And Why Should I Stick To Them?

Whole Foods, What Are They And Why Should I Stick To Them?

The more processed a food is, the more the nutrient density decreases.Likewise, the more minimally processed a food is (whole foods like whole grains, nuts, eggs , fresh veggies and meats) the more vitamins, minerals, phytonutrients and zoo nutrient they contain.While there is still a ton of research to be done, one thing we know … Read more

Ready To Drink Protein Shakes

Ready to drink (RTD) protein drinks can be a great option when trying to meet your daily protein needs! We’ve discussed protein and the importance of getting enough to support your overall health and muscle recovery. RTD protein drinks are widely available and a convenient “on-the-go” option for almost everyone. They are ideal snack options … Read more

Filling In The Gaps – The BIG Three

The BIG Three

Here at First Capital Gym, we talk a lot about supplements and their benefits. About what works, what doesn’t. What’s good, what’s not so great. Third party testing vs. “snake oil.”We talk a lot about trying to get in the right nutrients via food, and supplementing to fill in the gaps.In regards to filling in … Read more