Van Horn Health & Fitness, inc.

Coconut Flour Pancakes- A Primal Breakfast!

Coconut Flour Pancakes- A Primal Breakfast!

Ingredients

    4 eggs, room temperature
    1 cup coconut milk
    2 teaspoons vanilla extract
    1 tablespoon Coconut Crystals
    1/2 cup coconut flour
    1 teaspoon baking soda
    1/2 teaspoon sea salt
    1 teaspoon cinnamon
    coconut oil for frying

Instructions

    Preheat pan or griddle over medium-low heat. Beat eggs in a stand mixer until frothy. Mix in milk, vanilla, and coconut nectar.
    In a small bowl combine coconut flour, baking soda, sea salt and cinnamon and whisk together.
    Combine dry mixture with wet in the stand mixer and beat on medium speed for about 30 seconds. Scrape down sides of bowl then mix on medium to medium-high for another minute or two or until the coconut flour is completely mixed into the batter.
    Grease pan with coconut oil. Pour batter to create pancakes that are about 3 inches in diameter. If the batter seems too thin you may need to add a small amout of coconut flour to achieve the desired consistency.
    Cook for approximately 3 minutes, flip and cook an additional 2-3 minutes.
    Serve hot with coconut oil, coconut nectar, agave nectar, honey, syrup or fruit.

I sliced fresh strawberries and added 1 Tablespoon of Organic Coconut Sugar Crystals. Stirred until syrupy!

 

 

 

What is Shakeology?

What It Does

In an independent 90-day study, ¹ participants replaced one meal a day with Shakeology ^® and exercised regularly.

Here's what they told us:*

• "I felt full and didn't struggle with hunger."
• "I felt a better sustained energy throughout the day."
• "I have tons of energy. I feel so healthy!"
• "I replaced all my vitamin supplements. I felt healthy and energized."
• "I was able to think more clearly and stay focused."
• "I have more energy, less cravings, more endurance, and feel more youthful."
• "Shakeology reduced my appetite and increased my energy so that I could accomplish more things throughout the day."
• "I have tried a lot of protein shakes and meal-replacement-type drinks, and Shakeology is the best tasting of them all. I mix it with a bit of soy milk and ice, and it tastes like an ice cream shake!"

Here's what the doctor who ran the study observed about the participants:*

• They reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%.
• They lowered their total cholesterol levels by an average of 30% and their "bad" cholesterol levels by an average of 38%.
• They reduced their cardiovascular risk factors by an average of 24%.

How It Works*

This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

What's In It

Even if you searched all over the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. Not only do you get a wide range of essential nutrients, from the fruits and vegetables you should be eating more of every day, you'll also get the benefits of important foods from all around the world—foods that the latest scientific research has shown to be highly advantageous to your well-being.

More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver:*

• Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings
• Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption
• Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases
• Vitamins and Minerals your body needs to function for
  optimal health

Protein and Essential Amino Acids*

• Help build and repair muscles
• Reduce hunger and food cravings
• Help keep blood sugar steady
• Support brain function to help promote alert thinking and reduce anxiety
• Promote healthy skin, hair, and nails

Shakeology includes whey protein isolate, an easily absorbable source of high-quality protein that's ideal for building and maintaining lean muscle mass. It also helps keep your blood sugar steady, reducing hunger and junk food cravings. Essential amino acids, found in protein, help the body repair muscle tissue and heal wounds; support the brain to promote calmness and alertness; and reduce hunger pangs. The whey protein in Shakeology provides a highly bioavailable source of essential amino acids.

Prebiotics and Digestive Enzymes*

• Aid digestion
• Help boost the immune system
• Increase absorption of nutrients
• Help keep you "regular"

Shakeology contains many ingredients that are beneficial to the digestive system. Prebiotics, natural components of certain plants, help support the "friendly" bacteria in your digestive tract. They may also help with the absorption of minerals such as calcium. Digestive enzymes, from plant sources such as pineapples and papayas, help your body break down food into its individual components, making the nutrients easier to absorb. Cooking can destroy food's natural digestive enzymes, so there's a good chance that you don't get enough of them in your diet.

Antioxidants and Phytonutrients*

• Get rid of harmful free radicals
• Help decrease inflammation
• Help boost your immune system

• Potentially decrease the risk of degenerative diseases
• May even increase longevity

Many of Shakeology's fruit and vegetable sources have been chosen for their high concentration of healthy natural substances known as phytonutrients, including flavonoids, polyphenols, anthocyanins, and catechins. These substances have antioxidant properties, meaning they help get rid of molecules known as free radicals, which damage cells and may be a key component of the aging process. In laboratory tests, phytonutrients have shown promise in helping prevent a wide variety of degenerative conditions. What's more, studies suggest that the natural mix of phytochemicals you get from whole-plant sources is more effective than taking them individually as nutritional supplements.

23 Vitamins and Minerals*

• Get a wide range of essential nutrients
• Get your necessary vitamins every day
• Make up for dietary deficiencies

Most of us don't get the complete range of essential vitamins and minerals in our daily diets. Some important vitamins, such as vitamin C and the B vitamins, are water-soluble, meaning they're flushed out of your body after a short time and need to be replenished regularly. Others, like vitamin E, can be difficult to get enough of in food. Shakeology provides all these nutrients in an easy-to-take, easily absorbable form, so you never have to worry.

Click HERE for more information, or to order Shakeology today!

 

September Reset Plan

SEPTEMBER RESET

 It’s time to get back into your groove and kick your booty into shape for your tight jeans.

Good thing you know me because I know exactly what to do.

This is a 12 Day Jump Start Promo to get you back on track and feeling great about it.

This is what I am doing to get rid of my summer belly jelly…join me…. it will be fun!

 The Details:

Start anytime in September

RESET Plan cost: $65

This includes:

-initial consultation and goal setting

-RESET 12 day clean eating and workout plan-personalized in any way that you need it

-12 days of Shakeology Chocolate meal replacement drink for optimum nutrition, protein intake and decreased cravings

-daily check-ins to make sure you are on track

*add Catalyst-1 month supply to accelerate your results for $35 more

Health Recipe- Grilled Sturgeon

Last weekend at Whole Foods the best looking fish in the Seafood case was fresh wild sturgeon.  I was intrigued as I never remember having sturgeon and certainly have never made it.  The seafood expert there compared it to swordfish although it looked like halibut to me.  Fresh and wild was enough for me to give it a try.  When in doubt, I go for spicy… Here is what I did and boy, was it fabulous!!  Although the rub was indeed spicy the fish really shone through.  Sturgeon is a dense fish so it is important not to overcook it or it will be dry and hard.  I included a sauce recipe which is for those that are not on a weight loss plan.  For those of you that are, don’t worry, the seasoning was more than delicious without the sauce.  I served this with Lundberg whole grain brown rice jubilee with some sliced scallions and left over fresh corn cut from the cob added and some amazing fresh heirloom plum tomatoes with aged balsamic vinegar………   mmmmmm!

Ingredients:
1 lb wild sturgeon
½ tsp salt
olive oil
Spicy Coriander Seasoning
4 ½ t coriander seeds, whole
½ t ground cumin
½ t ground cayenne pepper
½ t ground white pepper
1 t garlic powder
1½ t dry oregano
1½ t dry thyme
1½ t salt
Place all the ingredients in a mini food processor and pulse until well mixed, the coriander seeds will not be completely ground, but should be crushed.  You can also use a mortar and pestle or blender for this-set aside.

Place the sturgeon and the salt in a bowl and cover with water, let sit for about 10 minutes.  Rinse and pat dry.

Rub the fish with olive oil and coat with spicy coriander seasoning all over. If you have time, let marinate in the refrigerator for a couple of hours.

Heat the grill and place the sturgeon on the grill, grill on low for about 4-5 minutes per side.

Lime Cilantro Sauce
Ingredients:
¼ cup white wine
1 small sized shallot
2 garlic cloves
Juice from 1 limes-I used lemon instead and it was still amazing
1 T lime zest
¼ cup heavy cream or half and half
1 Serrano pepper or 1 t chili sauce
¼ c extra virgin olive oil
1 bunch of fresh cilantro or other herbs-I used ½ fresh cilantro and ½ fresh basil
Salt to taste

Combine the shallot and garlic cloves in a mini food processor and pulse until well minced.  Bring the white wine to a boil in a small saucepan over medium heat and reduce to half the amount.  Add the minced shallots and garlic, the lime juice, lime zest and cream to the reduced wine.  Continue cooking until reduced by half again, about 10 minutes, and remove from the heat.  Blend the warm sauce mix with the Serrano pepper; include the seeds and membranes if you want it extra spicy.  Add the oil little by little, and blend well.  Add the cilantro and blend until completely minced.  Add salt to taste.  Serve the sauce warm.

Back To School and Back To Health!

The end of the summer is here, which means for a lot of us, it's back to some structure! Whether the kids are back at school, you're just getting back from traveling, or you just need some time to reset and get back into routine, now is the best time to do it! From now until the end of September I am offereing:

 

$50- 60 minute massages

$75- 90 minute massages

Discounted Massage Packages

 

AND if that weren't enough, from now until the end of September if you bring a friend to Small Group Fit Club and they sign up for a month, you get 50% off your next month! That's $50 for unlimited rock star classes! If you bring two friends, you get a free month!

These classes are fun, innovative, and with integrative modalities such as: TRX Suspension, Kettlebells, Unstable Surface exercises, High Intensity Intervals, a food plan, and so much more, they melt the body fat right off your body! They are for all ages and fitness levels.

 

So take a deep breath, pull out your calendar, and commit to taking care of you!

24 day Fat Blast Contest

Fat Loss Contest

This is it!  A no fail plan to help YOU LOSE FAT!

First Prize for the most fat lost is an Apple IPAD!

Contest Starts June 1st

You must register by May 23rd to be eligible for prizes.

 

 

24 day Fat Loss Plan include:
 

A chance to win:

• First Prize:  A brand new Apple IPAD
• Second Prize:  A 1 1/2hr Massage
• Third Prize:  1 Month Unlimited Membership to Small Group Fit Club Classes

Before and after Body Comps:  We want you to lose fat not just weight, especially not muscle weight.  So rather than taking the easy way and judging fat loss based solely on weight we will do body comp testing to determine and measure body fat percentage at the beginning and end of the contest.  Your beginning Consultation and Body Comp Testing will be done from June 1-June 7  by appointment.  You must have your beginning numbers on file during this week to be eligible for prizes.  Final measurements and consultations will be done June 24 and 25-Your final measurements must be done during or before this time for you to be eligible for prizes.

Unlimited Small Group Training:  30 Day Unlimited membership to Small Group Fit Club -personalized training for maximum results in minimum time-Exercise solved! Class Schedule

Nutrition Plan featuring Top Fat Loss supplements proven to work!

• A delicious meal plan that you will want to stick with forever because you will feel amazing
• Shakeology:  A certified low glycemic, gluten free and dairy free meal replacement shake. It’s equal to visiting the salad bar 5 times! This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today’s highly processed foods. At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.  Replace your weakest meal of the day with Shakeology.
• Catalyst:  An Amino Acid Supplement that helps maintain muscle mass during exercise and weight management. Helps support post-exercise muscle repair and recovery.  Aids in preserving muscle and energy levels and supports mental energy and focus. My clients that are using Catalyst are definitely seeing results!
• Spark:  An energy drink that enhances mental energy and focus, provides support for long-lasting energy, helps fight occasional drowsiness.  Spark contains 21 vitamins, minerals and nutrients and is sugar free.  This is what saves me from being hungry,tired, under-motivated, or lacking concentration.

Beginning and Ending Personal Consultations:  It is essential that any plan is personalized so that it works for you, your goals, your schedule, your lifestyle.   I am here to make sure that this happens.  Your ending consultation will help you work what you have learned into a lifestyle change.

Off Day Workouts:  If you can’t make it to Small Group classes, we will provide off day workouts for you to do when and where it works for you.

Motivation and Accountability:  This is more important than most people realize.  It is so great to know what your plan is, know it matters whether you are on track or not, know you are not alone, know you can do it and have all the help you need from me, the other trainers and participants!

How to Get Started:

• Registration deadline is May 23rd
• The total cost of the plan is $240.  $119-will go towards your Shakeology shakes-see below.  The other $120 must be collected before the start of the contest and will include everything else.
• Sign up for Shakeology-Visit: http://www.myshakeology.com/erinvh to order your Shakeology ($119 for 30 servings) *Note if you are signing up under Dana or Lynsay please ask for their Shakeology address.
• When I receive your order confirmation for Shakeology I will send you a getting started email about scheduling your initial consultation and Body comp testing and all the other details you will need to know.

Please let me know if you have any questions. Otherwise … sign up now. Don’t wait. You need this program and I want to help.

Plus…you can win big!!!

 

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Van Horn Health & Fitness, inc.

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Erin Van Horn, LMT, CFT, CST

(720) 621-9401

Denver, CO 80222

Email: VanHorn.Erin@gmail.com



May's Personal Nutrition Challenge!

Replace your weakest meal of the day with Shakeology and take the guesswork out of nutrition.

 

 

 

Shakeology is featured in the May issue of O Magazine!
We want you to experience what we already know.  If you order a 1 month supply of Shakeology in May we will give you an Unlimited month of Small Group Fit Club Classes for just $69!
 Read more about the amazing benefits of Shakeology.

To Participate in the 30 Day Challenge, just order 1 month Shakeology online-Sign up with Erin for 1 Month of Shakeology and Small Group Fit Club classes for just $69.

When I receive confirmation of your order I will contact you to confirm your discounted Small Group Fit Club Membership and answer any questions you might have.

Healthy Food ideas- How to grow sunflower greens

Info found at: http://www.ubraw.com/aids.html and http://www.rawfoods-livingfoods.com/sunflower-sprouts.html

Sunflower Greens
"Grow your own!"

Sunflower Greens are one of the best things you can add to your raw & living food diet to improve your overall health and well being, they are delicious, nutritious, they make for a beautiful presentation and they are fun to grow. You can use sunflower greens as a great addition to salads, juices, sandwiches and wraps, of course you can also just eat them by themselves. Sunflower greens are a nutritional powerhouse packed with vitamins A, B complex, D, and E; they also contain minerals including calcium, copper, iron, magnesium, potassium, phosphorus and zinc. In addition to these vitamins and minerals, sunflower greens are a rich source of lecithin which helps break down fatty acids into an easily digestible water soluble form, and chlorophyll which benefits many functions within the body, including building blood supply, revitalizing tissue, calming inflammation, activating enzymes, and deodorizing the body. Sunflower green are a fantastic source of protein and can easily supply you with all the protein your body can use! You can harvest a new crop every 7 to 8 days.

 

 

How to grow Sunflower Sprouts from whole Sunflower Seeds

Sunflower sprouts are baby sunflowers. They make an inexpensive and tasty nutritional addition to any salad or green smoothie.

Fresh, crunchy, and slightly nutty in flavor they are grown indoors all year round, providing lovely fresh greens in the depths of winter.

They can also be grown outdoors when the weather is warm. They need protecting from hungry wildlife with netting or some squirrel proof wire mesh.

 

Growing Sunflower Sprouts

Soak a cup of unhulled sunflower seeds for 8 hours or overnight, and then rinse and drain them. Leave in a warm dark cupboard and rinse twice a day until they start to sprout. You will see a small white 'root' appear out of the sunflower seed shell.

Prepare a seed tray, or other container, with a good quality compost. Make sure that you gently push the compost right into the corners of the tray. Tip the sprouted seeds into the middle of the tray, and gently spread them out evenly. It's fine if they touch, but try not to overlap them.

Cover the seeds with another thin layer of compost, and leave in a warm place out of direct sunlight.

Check daily to see if they need watering. Water gently, and keep out of direct sunlight. They will need more water if the temperature's hot, and less if it's cool. Over watering makes them prone to mold and rot, while under watering may mean they die of thirst, and will certainly stunt them.

As the sunflowers grow I give them a gently shoggle (technical term) with my fingers to encourage the top layer of compost to fall down into the tray.

 

They are ready to harvest when their smooth seed leaves are large and green, and the second hairier leaves have not yet grown. Most of the husks will have fallen off the sprouts by this point, but you will need to pull a few off by hand.

 The above tray of sunflower sprouts is only just ready for harvesting. You could happily leave them for another day or two, which would give most of the smaller sprouts time to shed their husks and open their seed leaves.

To harvest the sprouts cut off near the base with sharp clean scissors, rinse in cold water to remove any traces of soil, and spin dry in a salad spinner.

Enjoy fresh in your salad or green smoothie, or store in an airtight container in the fridge. Refridgerated they keep fresh for 5-7 days, providing they're almost dry, and all the husks have been removed.

Hoover or sweep up all those pesky husks

Healthy Recipe- Moroccan Marinated Chicken

Moroccan Marinated Chicken

by Gavan on November 5, 2010

How many times have you had dry boring bland chicken? It’s one of the easiest meats to over cook yet is also one of the best to absorb flavour. I’ve cooked many a bird but this marinade is probably one of my faves (hopefully I haven’t said that before).
To show you how versatile this ol’ bird is here’s a few other recipes.

RECIPE:

Serves 4-6

2 whole organic chickens- portioned (breasts, drumsticks, thighs)
1 cup chicken broth or water

Click here for the FULL RECIPE

Featured Supplement of the week

	Catalyst™
	Preserves and helps tone muscles as part of an exercise program*

	$31.50 per bottle (90 capsules) T2010 $25.20   $18.90   How to use Catalyst™ with other products +
Catalyst™ Amino Acid Dietary Supplement KEY BENEFITS: Helps maintain muscle mass during exercise and weight management* Helps support post-exercise muscle repair and recovery* Aids in preserving muscle and energy levels during times of calorie restriction* Supports mental energy and focus* Contains branched-chain amino acids and L-glutamine, L-arginine, betaine, and taurine IS THIS YOU? Someone who needs to preserve muscle even when you’ve restricted your caloric intake Someone wanting to improve your fitness regimen by enhancing strength and endurance Someone needing an added boost to your current weight-loss program Someone who wants to tone, define and preserve your lean body mass THE ISSUE: Loss of lean body mass can occur during periods of exercise or a weight-loss program. Though the goal may be to lose fat, a weight-loss program consisting of reduced calories and exercise can often strip us of the protein our muscles need to remain healthy and give us the toned, lean look we want. Furthermore, our muscles serve as the engine that burns calories and therefore consumes fat. In other words, our body weight and overall health are heavily reliant on the condition of our muscles. Amino acids are the building blocks of protein, and protein is the building block of muscle. Throughout a weight-loss and exercise program, people need to preserve the muscle they have, and help enhance and define the muscle they are working so hard to gain. One way to achieve proper protein and amino acid consumption is by eating plenty of protein. Meat, fish, eggs, milk and soybeans all provide complete proteins. Although these foods offer the right amount of protein for healthy muscles, they contain calories or cholesterol that could affect a healthy nutritional balance if consumed in large amounts. In addition, they don’t always contain the wide scope of amino acids that are proven to help build and sustain muscle. Therefore, there are many products on the market today that offer single amino acids as supplements. The body is a complicated system that requires complex solutions. Your muscles require a comprehensive supply of amino acids in amounts that are balanced and effective. THE SOLUTION: Catalyst™ Catalyst supplement works by providing a blend of essential branched-chain amino acids and L-glutamine to supply your body with the muscle-building components it needs.* Catalyst helps to repair and protect muscle, and thereby promote lean body mass by providing the essential amino acids that are in short supply.* Other amino acids found in Catalyst such as L-glutamine, L-arginine, taurine and betaine help fuel and maintain your muscles to assist and support endurance and strength.* Used in combination with other AdvoCare® products, such as the Meal Replacement Shakes or Muscle Gain™, Catalyst works to feed the muscles, not fat.* By sustaining your muscles during exercise or reduced caloric intake, Catalyst helps rid the fat, retain the muscle, and leave your body more toned and better defined when used in combination with a healthy diet and exercise program.* Directions For Use: For ages 12 and older. Take three capsules between meals or 10-15 minutes prior to exercise or training. Key Ingredients: Branched chain amino acids (BCAAs), L-glutamine, L-arginine, betaine, taurine + Ajipure® is a registered trademark of Ajinomoto Aminoscience. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. R031309