Month: December 2018

Breakfast Smoothie

Breakfast Smoothie

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Cook Time 2 minutes
Total Time 2 minutes
Course Breakfast, Snack

Ingredients
  

  • 2 cups Frozen Berries
  • 1 cup Unsweetened Almond Milk
  • 4 tbsp Hemp Seeds
  • 2 tbsp Chia Seeds
  • 2 Scoops Protein Powder Your choice of flavour

Instructions
 

  • Fill a blender (or magic bullet or whatever) with the frozen berries
  • Add chia, hemp seeds, protein powder and almond milk
  • Continue to blend until smooth, and divide into two glasses

Notes

Substitute Almond Milk for Canned Coconut Milk, if you are looking for a meal with more calories/fat
Feeling Fancy? Turn your smoothie into a smoothie bowl by pouring smoothie mix into a bowl. Top with fresh or frozen berries and sprinkle with hemp seeds and chia seeds. Add nuts for extra flavour, texture and fat! 
Keyword breakfast smoothie, smoothie

Cashew Strawberry Cream Smoothie

Cashew Strawberry Cream Smoothie

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Cook Time 4 minutes
Total Time 4 minutes
Course Breakfast, Dessert, Snack
Servings 1

Ingredients
  

  • ½ cup Coconut Water
  • ½ cup Water
  • ½ cup Raw Cashews
  • ½ cup Ice Cubes
  • ¼ cup Frozen Strawberries
  • 1/8 tsp Pure Vanilla Extract
  • 2 Dates

Instructions
 

  • Place the cashews with water in a blender along with the ice cubes, strawberries, vanilla and dates and blend until smooth.
Keyword breakfast smoothie, vegan, vegan breakfast, vegan snack

Blueberry Carrot Smoothie

Blueberry Carrot Smoothie

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Cook Time 4 minutes
Total Time 4 minutes
Course Breakfast, Snack
Servings 1

Ingredients
  

  • 1 cup Frozen Blueberries
  • 1 Carrot Peeled & Sliced
  • 2 tbsp Cashews
  • 1 cup Spinach
  • 1 Scoop Protein Powder
  • ½ cup Unsweetened Almond Milk
  • ½ cup Ice Cubes

Instructions
 

  • Place all the ingredients in a blender and blend on high until smooth.
Keyword breakfast smoothie, quick breakfast, vegetarian breakfast

Low Carb Green Smoothie

Low Carb Green Smoothie

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Cook Time 4 minutes
Course Breakfast, Snack
Servings 1

Ingredients
  

  • 1 cup Coconut Water
  • 1 tbsp Almond Butter
  • ¼ cup Wheat Grass
  • 2 cups Spinach
  • 1 Scoop Protein Powder
  • 1 Banana
  • 1 Pinch Stevia Optional
  • ½ cup Ice

Instructions
 

  • Place all ingredients in the blender and blender until smooth.
Keyword breakfast smoothie, quick breakfast, vegitarian Breakfast

Creamy Chocolate Shake

Creamy Chocolate Shake

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Cook Time 4 minutes
Course Breakfast, Dessert, Snack
Servings 2

Ingredients
  

  • 1 Banana
  • ½ cup Unsweetened Coconut Milk
  • 1/8 Raw Cocoa Powder
  • 2 tbsp Raw Honey
  • 2 tbsp Raw Almond Butter
  • 1 Pinch Sea Salt
  • 1 Pinch Ground Cinnamon
  • 2 cups Ice

Instructions
 

  • Place all ingredients into the blender and blend on high until smooth.
Keyword breakfast smoothie, quick breakfast, smoothie, vegan breakfast, vegan dessert, vegan snack

Beverly Hills Chopped Salad

Beverly Hills Chopped Salad

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Lunch, Salad, Side Dish
Servings 6

Ingredients
  

  • 1 Bunch Asparagus Chopped
  • 4 Large Carrots Chopped
  • 5 Green Onions Chopped
  • 1 Green Zucchini Sliced
  • 1 Yellow Zucchini Sliced
  • 1 tsp Olive Oil
  • Salt and Pepper To Taste
  • 1 Avocado Chopped
  • 2 Heads Romaine Lettuce Chopped
  • ¼ Kalamata Olives Chopped
  • ¼ cup Pine Nuts Toasted

Dressing

  • 1/8 cup Olive Oil
  • 2 tbsp Lime Juice
  • 2 tbsp Agave Nectar
  • 1 clove Garlic Minced
  • 1 tsp Champagne Mustard

Instructions
 

  • Preheat oven to 425 degrees F. Place the asparagus, carrot, onion and zucchinis in a large bowl, mix well with the olive oil and salt and pepper. Place on a baking sheet and roast for 20 minutes, stirring after the first 10 minutes.
  • Meanwhile place the remaining salad ingredients into a large bowl. In a small bowl combine all of the dressing ingredients and whisk with a fork.
  • Once the veggies are roasted, mix into the salad bowl and toss with the dressing.
Keyword lunch salad, salad

Teriyaki Chicken Salad

Teriyaki Chicken Salad

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Prep Time 8 minutes
Cook Time 15 minutes
Total Time 23 minutes
Course Lunch, Salad
Servings 4

Ingredients
  

  • 1 Can Stevia Sweetened Lemon Lime Soda Zevia Brand
  • ½ cup Coconut Aminos
  • ¾ cup Brown Rice Vinegar
  • 1 Medium Yellow onion Half minced, half thinly sliced
  • 4 Cloves Garlic Minced
  • 1 tbsp Fresh Ginger Grated
  • 1 packet of stevia
  • 2 pounds Chicken Thighs Skinless, Boneless
  • 2 tsp Coconut Oil
  • 1 Bunch Asparagus Cut into 1 inch segments
  • 2 tbsp Cilantro Chopped

Instructions
 

  • Combine the soda, soya sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add chicken and turn to coat. Place in refrigerator over night.
  • Remove chicken from marinade and pat dry. Reserve 1 cup of marinade.
  • Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once for 8-10 minutes, until browned and transfer to a plate.
  • Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5 minutes until browned. Add the reserved marinate and boil until slightly reduced. Add the cilantro.
Keyword lunch salad, salad

Turkey Chilli

Turkey Chilli

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Servings 6

Ingredients
  

  • 2 teaspoons olive oil
  • 1 yellow onion chopped
  • 3 garlic cloves minced
  • 1 medium red bell pepper chopped
  • 1 pound extra lean ground turkey or chicken 99%
  • 4 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon salt plus more to taste
  • 1 28-ounce can diced tomatoes or crushed tomatoes
  • 1 1/4 cups chicken broth
  • 2 15 oz cans dark red kidney beans, rinsed and drained
  • 1 15 oz can sweet corn, rinsed and drained
  • For topping: cheese avocado, tortilla chips, cilantro, sour cream

Instructions
 

  • Place oil in a large pot and place over medium-high heat. Add in onion, garlic, and red pepper and saute for 5-7 minutes, stirring frequently.
  • Add in ground turkey and break up the meat; cooking until no longer pink.
  • Add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
  • Add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together.
  • Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.

Sore neck from football season? SST tells you what to do.

The Canadian high school football season is over and soon it will be all out 2019!

This time range is when we really see if the kids are foam rolling and stretching, taking care of their bodies. One of the problems we have with high impact position such as OL, LB and RB is upper back and trap soreness/stiffness.

The upper back stiffness is an easy problem to solve, lots of foam rolling. For a more aggressive approach I would suggest that you use a piece of PVC pipe or a softball, that will give you that really hard feeling that will allow you to really dig in. One tip, if you aren’t grimacing while rolling you aren’t doing a good enough job. Really get deep, the soreness usually lies deep in the muscles, so don’t be gentle.

The neck and trap stiffness is a little bit of a different issue. This happens very easily for football guys because of the head and neck hits that they take. If you don’t take care of your neck and traps, there is a possibility if getting headaches and being at a higher risk for a concussion. Release your traps can be done a few different ways, I have attached a video that shows a few different ways to make it happen! The two best ways shown in this video is the traction with the bar and the traction with the band.  Keeping up with maintenance on your neck and traps is very important because of how vital our head and brain is to our functionality!

To all the football players and coaches out there reading this, we here at SST Burlington wish you all the luck that you need leading up to playoff, GO GET EM!

Oh, and remember to check out our Big Man Camp:

Starts January 28th, 2019 – HERE