White Chicken or Vegetarian Chili

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Try this hearty recipe to fill you up and keep you warm during the Fall and Winter months. Ingredients 2 lbs. chicken, cooked and shredded (see below to make this dish vegetarian friendly) 1 tbsp. olive oil 1 onion, chopped 3 garlic cloves, minced 1 medium jalapeno, minced (optional to seed) 2-3 green chilies, minced (optional to seed) 2 tsp. cumin 1 tsp. oregano ½ to 1 tsp. cayenne pepper 4 cups chicken stock (less sodium in home-prepared) 4½ cups...

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By Ryan Halvorson Welcome to the season of sweets! If you’re like me it can be difficult to make it through the next few months unscathed. And that’s ok. While I don’t necessarily buy into the “people-gain-5-pounds-during-the-hoidays-and-never-burn-it-off” mentality, I do think it’s important to set up a system to mitigate potential damage and avoid turning a bit of indulgence into a 3-month binge. Here are the seven steps of my Sugar Rehab Program to help you get back on track. And...

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How increasing your protein intake can help you achieve your fitness goals. By Katelyn Castro You can bet this month’s inspiration came from one of our very own Bird Rock Fit members. I frequently get questions on ways to decrease muscle soreness and increase energy, and my first question is, “What is your post-workout nutrition like?” I generally follow up with what a normal day might look like in terms of nutrition and one thing I find is that we...

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