Upgraded Strawberry Banana Smoothie

Strawberry and Banana smoothies are one of the more classic shake flavor combinations right up there with chocolate and peanut butter. Here is a slight spin on this long time favorite with the kicked up nutrition of kefir, chia seeds, and walnuts. Enjoy!


Warm Napa Cabbage & Blue Cheese Salad

My friend and owner of PEAK Performance, Joe Dowdell, always tells his younger trainers "You need to give your clients what they want and what they need." I've learned that if you don't do this...they'll just stop coming. With that in mind I want to give you what...


Napa Cabbage Ginger Slaw

Napa cabbage is one of my favorite vegetables. It is part cabbage and part lettuce (not technically, but practically). You can treat it like cabbage and make kim chi or you can treat it like lettuce and make a great salad. If you are following a low FODMAP diet...


Simple Sauteed Spinach

This is a simple recipe that you can you use whenever you are in need of a fast and simple low carb/high nutrient side dish. Spinach is an incredible food containing high levels of vitamins A, K, and K. It also is a good plant source of calcium, potassium, and...


Healthy Shamrock Shake

St. Patrick's Day in around the corner (or here in State College the State Patty's Day festivities has already happened) and McDonald's is rolling out their cult creating, glowing green shake - The Shamrock Shake. In the world of food gimmicks, the Shamrock Shake...


Balsamic Roasted Brussels Sprouts

Brussels sprouts are an incredible nutrient dense food. Evidence of Brussels sprouts being grown and eaten in Belgium dates back to the late 1500's. Brussels sprouts are of the same plant lineage as cabbage and broccoli (the Brassicaceae family), meaning that they...