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Happy Holidays!
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Happy Holidays!
We wish you and yours a very Merry Christmas and Happy New Year!
Enjoy every minute of the holiday season with your family and friends.
Remember to give yourself a weekly 30 minute gift of
health and fitness at Science Fit!

 
Did you know?
Probiotics Enhance Recovery After Muscle-Damaging Exercise!
The probiotics species Streptococcus thermophilus FP4 and Bifidobacterium breve BR03 were found to reduce inflammation and provide other benefits to subjects participating in muscle-damaging exercise, researchers demonstrated in a study published in October 2016.   Read more here


Order probitoics by registering for a free account here
using authorization code U73.


In health,
Trey Milligan MD

Happy Holidays!
From all of us at Science Fit
Probiotics!
Take one every evening

Are you hormone fit?


You might be physically fit from training at Science Fit
but are you hormone fit?

As we age our youthful levels of important hormones begin to decline causing unintended weight gain, fatigue, loss of strength and muscle mass, reduced response to exercise, decreased bone density, intimacy issues and more.

Hormone optimization with bio-identical hormone replacement therapy can make you hormone fit once again... or maybe for the first time ever!

Find out if you are hormone fit. It all starts with a simple blood test.
Talk to your trainer during your next session.

Low Carb Recipes!

              

Root Vegetables Au Gratin

Serves 8
 
Ingredients
  • 2 lbs root vegetables of your choice or a mixture (I prefer a mixture of turnips, parsnips, and rutabagas)
  • 1 ½ cup heavy cream
  • 1 cup half & half
  • 4 oz cream cheese
  • 1 cup Italian cheese mix
  • 1 cup parmesan cheese
  • ½  of yellow or white onion, thinly sliced
  • 1 tsp salt
  • ¼ tsp pepper
  • ½ tsp nutmeg (optional)
  • 8 sprigs of fresh thyme with the leaves removed (optional) 
Preparation
  1. Preheat the oven to 350 degrees
  2. Peel and slice the root vegetables to 1/8 inch thick (a mandoline makes this so easy) and use a knife to quarter afterwards
  3. In a big mixing bowl, add the root vegetables, onion, Italian cheese mix, salt and pepper, and mix until well combined
  4.  Place the root vegetables in a 13x9 casserole dish and top with 1 cup parmesan cheese
  5. In a saucepan on medium/low heat, add the heavy cream, half & half, cream cheese,  thyme, nutmeg, and whisk until smooth
  6. Pour the cream mixture over the parmesan cheese
  7. Cover the casserole dish with aluminum foil and cook for 1 hr
  8. Uncover and cook for another 20-30 minutes until golden and bubbly
 
Note:  If you prefer less creaminess and calories, substitute the heavy cream and use half & half.  You can even eliminate the cream cheese. This will save some money also.  Any type of cheese can be substituted for the Italian mix and the parmesan cheese.  I've seen recipes use gruyere, gouda, monterey, and cheddar cheese.  Make it your own with the cheeses you like.

Serve and enjoy!

       

Roasted Brussel Sprouts

Ingredients
  • 1 lb Brussel sprouts
  • 1 tbsp bacon fat or olive oil
  • ½ tsp garlic powder (optional)
  • ¼ tsp salt or more to desire taste

Directions
  1. Heat oven to 400 degrees.
  2. Rinse, cut the ends off the brussel sprouts and slice in half
  3. Use a bowl and mix the brussel sprouts with bacon fat or olive oil, garlic powder, and salt
  4. To make cleanup easy, cover a baking sheet with aluminum foil. 
  5. Place the brussel sprouts in a single layer. 
  6. Cook for  15 minutes  then stir and cook for another 15 minutes until tender.
Note:  You can render balsamic vinegar then add fresh lemon juice.  Pour the balsamic vinegar over the roasted brussel sprouts for extra flavor.  For a holiday side, add some dried cranberries.

Serve and enjoy!

Much joy,

Amy Milligan
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