Happy Memorial Day weekend everyone, and a tremendous thank you to everyone reading this who has served or has had a loved one make the ultimate sacrifice for our country and those they love.
Here’s to celebrating their courage, reflecting on their legacy, and recognizing the freedoms we enjoy because of their service ❤
ROTW: Sweet Potato Breakfast Scramble
Ingredients:
1-2 medium sized Sweet Potatoes
2 Eggs
¼ Cottage Cheese
1-2 Chicken sausages
Sprinkle of Feta Cheese
Honey (to taste)
Red Pepper Flakes (to taste)
A handful of Microgreens
¼ Roma Tomato (chopped)
Instructions:
Chop the sweet potatoes into bite sized pieces. Then, throw in a bowl and season with olive oil, salt, + pepper.
Throw the sweet potatoes in the oven @ 425 for 30 minutes.
When the sweet potatoes have about 10-15 minutes left, start cooking your eggs and sausage.
When the eggs are almost done, throw the feta and cottage cheese in to cook with them.
Chop your roma tomato into bite sized pieces.
Take the sweet potatoes out, and mix with the eggs, sausage, tomato, micogreens, honey and red pepper flakes (if desired).
MOTW: Spiderman Lunges
This lunge variation is an amazing stretch for your groin, hip flexors, glutes, hamstrings, and quads. Improving flexibility, strength, and stability - these can help you to move better while decreasing the likelihood that you hurt yourself.
You can use these as a stretch - or do them as an exercise with reps and more consistent movement. Today, I’m referencing them as a stretch so that’s what the video will highlight.
Thought this was a pretty great explanation of how to do them - but they’re essentially just an extra wide lunge that you’ll hold while you keep your arms on the ground in a high plank position.
The lower you can go, and the more weight you can put into the leg you have up by your head, the deeper the stretch will be. Give em a try!
TOTW: The Hidden Benefits of Coffee
A recent study reported that daily coffee drinking was associated with slower cognitive decline, a lower likelihood of transitioning to mild cognitive impairment or Alzheimer’s disease, and a slower accumulation of amyloid, a biological marker of Alzheimer’s disease
As a caffeine fiend myself, this topic is long overdue.
Coffee is one of the most widely enjoyed drinks in the world.
Most people know that coffee beans contain the stimulant caffeine, which helps increase alertness and concentration. But coffee also has a lot of lesser known benefits that are pretty amazing.
As a prebiotic, coffee beans contain antioxidants that help to protect cells from damage, and has been found to positively impact the gut microbiome.
Some studies have even shown that drinking coffee has the potential to lower your risk of having a Stroke, or getting diseases like Parkinson's and Alzheimer's.
The data isn’t perfect - and some studies have shown that drinking too much coffee (and of course, too much caffeine) - can have the opposite effect on your brain, and is of course terrible for your heart.
TLDR: don’t overdo it, but enjoy your coffee - it might help your brain stay sharp for longer!
