MVP Training Studio

This recipe, slightly adapted from the New York Times, tastes as good as the original, even by carnivore standards!
Cornstarch-coated tofu cubes and broccoli florets are pan-fried in minimal oil, then tossed in a lightly sweetened lemony sauce and miso paste. It’s high in protein and probiotics and is earthy and savory-sweet. Serves 4. – Susan Puckett
Ingredients
• ¾ cup water
• 2 tablespoons white miso paste
• ¼ cup lemon juice
• 3 tablespoons maple syrup or honey
• 1 tablespoon + 1/3 cup cornstarch, divided
• Salt and pepper
• 1 (14- to 16-ounce) package extra -firm tofu
• Canola or other neutral oil (5 or 6 tablespoons)
• Bite-size broccoli florets cut from 1 large or 2 small heads, or 1 (10-ounce) bag
• 2 teaspoons roasted sesame oil
• 2 teaspoons finely grated garlic (2 medium cloves)
• 1 tablespoon finely grated ginger (from a 1-inch piece)
• 2 scallions, trimmed and thinly sliced
• Cooked rice for serving

Instructions
1. Start the sauce: Bring the water to a boil in a small saucepan and pour into a medium bowl. Add the miso paste and stir to dissolve. Stir in the lemon juice, syrup or honey, 1 tablespoon of the cornstarch, and ½ teaspoon of salt. Set aside.
2. Prepare the tofu: Drain the tofu, pat it dry, and cut it into 1-inch cubes. Place the remaining 1/3 cup of the cornstarch on a large plate or tray. Add ½ teaspoon of salt and ¼ teaspoon pepper and stir to combine. Add the tofu cubes and toss to coat.
3. Heat a large nonstick or well-seasoned skillet on medium-high for 2 minutes. Add 3 tablespoons of the canola oil, swirling to coat.
4. Add the tofu in a single layer (in batches, if necessary) and cook until golden and crispy all over, about 2 to 3 minutes per side. Drizzle in a little more oil if the pan gets dry and reduce the heat to medium if the pan gets too smoky. Transfer the tofu to a large plate.
5. Prepare the broccoli: Turn the heat back up to medium-high and drizzle in a little more oil if the pan is dry. Add the broccoli, season with a large pinch of salt and pepper, and cook, tossing often, until tender and lightly charred, 5 to 7 minutes, adjusting the heat as needed. Transfer the broccoli to the plate with t

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When your lower back hurts, it's natural to assume the problem is in your back.
Sometimes it is. But the real source of the discomfort could be hiding in the front of your hips.
Your hip flexors are the muscles that help lift your knees and bend at the waist. Many of us spend hours every day sitting, so our hip flexors stay in a shortened position for long periods, becoming tight.
Tight hip flexors can pull the pelvis slightly forward, increasing stress on the muscles and joints of the lower back. The result may be stiffness, soreness, or nagging back pain that seems to have no obvious cause.
That's why many people stretch their backs without getting much relief. The discomfort is showing up in the back, but part of the problem may be coming from the hips.
Movement often helps. Walking, strength training, and a few simple mobility exercises can improve hip flexibility and reduce strain on the lower back. Strengthening the glutes and core can also help support better posture and movement patterns.
If you'd like to learn a few simple stretches, check out this helpful video from physical therapists Bob and Brad:
If you're dealing with persistent lower back discomfort, ask a coach or member of our staff about hip mobility and strengthening exercises. A few small changes could help you move better, feel better, and get back to doing the things you enjoy.
You also might find this video helpful.

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