Prioritise the ‘BIG’ lifts!

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Whether training for fat loss, muscle gain, fitness or performance, you can’t go too far wrong by spending the majority of your time utilising the ‘biggest bang for your buck movements.’ 

These are known as compound lifts, and will always require more than one joint articulation, therefore recruiting more muscle mass, and overall effort. 

Examples include, but are not limited to, Squats, Deadlifts, Bench Presses, Shoulder Presses, Cleans, Rowing Movements, Dips, Press Ups, (typically the most exercises that utilise a barbell or a dumbbell) and all of their variations.

We also have what we refer to as ‘isolation’ exercises, where only one joint is required to move to perform the exercise, and this will isolate a particular muscle. This is fine for things like injury rehab, or for somebody trying to bring up a specific muscle group.

You’d be doing your self a huge disservice if you were relying solely on isolation exercises, especially if your goals include fat loss, muscle gain, fitness or performance.

The reason for this is that you will burn far more calories performing Compound lifts vs Isolation lifts, because of the amount of muscle recruited, and the effort required.
You will, therefore, stimulate more muscle mass by using compound lifts vs isolation, which is optimal for building muscle.

For fitness, again, the compound lifts will be a better choice here. Because of the amount of muscle recruited, your heart will be working harder, and you will elevate your heart rate higher than performing isolation exercises.

Want to get the MOST out of your workouts? Check out our Pre-Workouts to give you that extra BOOST!



Healthy Turkey Pasta Skillet: A Weeknight Dinner Kids Love

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One of the biggest hurdles many dairy-free families face is getting started. A common misconception is that diary-free eating is complicated and expensive. But delicious dinners that even kids will love are simple and easy to prepare. This healthy turkey pasta skillet is ready in less than 30 minutes, it uses everyday ingredients, and cleanup […]

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PerfectlyFree Frozen Bites: Now in Seven Sweet & Creamy Flavors

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Perfectlyfree™ frozen bites were specifically developed for the 15 million Americans (children and adults) who live with one or more of the most common food allergens. They’re also a great option for people who desire a delicious, healthier alternative to traditional treats. But even indulgent dairy ice cream-loving foodies have been singing the praises of […]

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Product Review: Milky Way Protein Bar

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We love protein bars here at Discount Supplements and here we are checking out the new Milky Way protein bar that follows on from the hugely popular Mars and Snickers protein bars.

With just 183 calories per bar, 19.2g of protein and that plenty of that classic Milky Way taste these bars look like they’re going to put smiles on a fair few faces!

Taste & Texture

So, do these bars have that classic Milky Way taste? Well, it turns out they sure do! These are undoubtedly Milky Way protein bars.

As you bite into the bar, the milky chocolate coating begins the experience shortly before the chocolatey/vanilla Milky Way flavours start to come through…

Although these are chewier than the regular bar (due to the ingredients needed to make the bar high in protein) they’re still pretty easy to eat and leave a pleasant aftertaste too. As Milky Way fans, we’re pretty happy with the result here.

Ingredients & Macros

Thanks to the inclusion of a whole host of milk-based ingredients (plus a few others) the protein content of this bar manages to come in at just over 19g of protein, 19.2g to be precise – not bad at all.

Carbohydrate wise we have 18.6g per bar, 10.1g of which are sugars…for a bar that regains a lot of the classic Milky Way chocolate bar taste this is a decent accomplishment.

Product Highlights

2g protein
Classic Milky Way taste
Just 10.1g of sugar per bar
Perfect for an on the go protein treats

Final Thought

If you’re looking for a protein bar that also serves as a bit of a tasty treat too, then look no further than the Milky Way chocolate bar! The ideal solution for those who need a little more protein in their diet and want a childhood classic chocolatey experience at the same time.


Get yours now right here at Discount Supplements!




Pumpkin Pie Smoothie Bowl: A Plant-Based Fall Breakfast Treat

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On a recent vacation, we found ourselves popping into Jamba Juice several mornings for their dairy-free acai and protein berry bowls. I really wanted to try their pumpkin pie smoothie bowl, but it was rich with dairy. Now that we’re home, it’s time to enjoy this indulgent healthy breakfast with a dairy-free twist. The original […]

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Gluten Free Chinese Chicken Noodle Soup Recipe

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When many people get sick, they want soup … chicken noodle soup, to be exact. While you could open a can of gluten free chicken noodle soup and dump it into a pan, with just a few more very simple steps, you could make this

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Kale & Mushroom Tortilla

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I tried to write this post late last night after all kids had been tucked to bed. I sat down in our couch with my laptop on my knee and a bar of dark chocolate, a jar of salted almonds and a glass of water within reach. I was ready to do this. The next thing I remember is Isac’s hand pulling my hair three hours later. A dream had woken him up and he wanted me to come sleep next to him. I took a quick look at my computer and realized I had written zero words. So, new try today. This time I’m sitting at an outside cafe in broad daylight so I’ll hopefully not fall asleep here.

Today’s recipe is an autumnal approach on tortilla. You know that potato and egg cake that is sold on the counter in literally every corner shop, cafe and tapas bar in Spain. It’s a great snack and super popular with our kids whenever we are in Barcelona so we have started making it at home as well. It’s easy to get lost in the Spanish tortilla vs Italian frittata discussion. When I previewed the first version of this recipe on Instagram, I already received some comments that “this isn’t a Spanish tortilla”. Well of course not. It’s a Swedish tortilla. Seriously though, I realize that we have bent this recipe quite far – adding kale and mushrooms to it and changing the cooking method a bit – but it is still tastes like a tortilla to me. It’s more potato based than a frittata and slightly firmer so that it can be cut out into triangles, eaten with your hands either warm or cold. We finish it off in the oven rather than flipping it (which apparently is the Italian way of doing it rather than the Spanish) but it’s just because we are lazy and it works so well. And semantics aside, the most important part is that it tastes really good. It also has a rather short ingredient list and has become another one of our last minute dinner solutions.

Kale_mushroom_tortilla_2 Kale_mushroom_tortilla_3

First time we made this autumn version was a few weeks ago after I had scored a huge bag of funnel chanterelles at the market. After having made this stew on the first night and a version of this sandwich for lunch the day after, the bag was still half full. So we added them to a dinner tortilla. Just adding a few more vegetables to a simple tortilla turns it into dinner rather than just a snack. Especially if served with a side salad.

These mushrooms are cheaper than chanterelles and usually easier to find in the forest. But if you can’t find them, just use regular chanterelles or any another mushroom.

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Here are a few tips and tricks that we use when making tortilla.

• Don’t bother peeling the potatoes. If you use fresh and scrubbed potatoes, keeping the peal on. Not only does it save time, but also makes your tortilla more rustic. Dicing the potatoes instead of slicing it also helps making it more rustic.

• Traditionally in a tortilla, the onion is first sautéed for 20 minutes and then the potatoes are fried in LOTS of olive oil for another 20-30 minutes but we prefer precooking the diced potatoes in water instead (while the onion is sautéing). It saves time and we can reduce the amount of oil. If you have precooked potatoes leftover in the fridge, they are perfect for this dish.

• We make this with butter instead of olive oil because it’s more heat resistant and it brings out the best flavor in mushrooms. But you can of course use any oil of preference.

• Fry the mushrooms on a low/medium heat. Don’t crowd the pan and always listen for the sizzle. If you cant hear them sizzling, the temperature is too low.

• Luise has developed an intolerance against garlic (especially raw) so we have kept it out of this recipe, but I bet it could be good along with the mushrooms and kale.

• If you don’t like kale, try it with spinach. Or use the same method with another range of vegetables.

• Feta cheese is also really good in this combination. Just crumble it into the egg mixture. or before placing it in the oven.

• We finish the tortilla in the oven because it’s easier, but you can flip it by sliding the half-cooked frittata onto a plate. It will still be some liquid in the middle so you need to be careful doing this. Than you place the saucepan over the frittata (and plate) and simply flip it upside down while holding the plate as a lid so it falls down into the sauce pan. And then fry it for a few more minutes on that side.


Kale & Mushroom Tortilla
Makes approx 8 serving

1 onion 
350 g / 2 1/2 cups firm potatoes, diced
5 tbsp butter or oil
2 cups / 100 g Funnel chanterelles (or any other mushroom)
2 leaves / 30 g kale, stems removed
1 large handful fresh parsley 
6-8 eggs (depending on the size)
salt and pepper

Set the oven to 200°C / 400°F. Add water to a medium size saucepan and bring to a boil. Peel and chop the onions. Scrub and dice the potatoes into 1-2 cm / 1/2 inch cubes. Heat 1 tbsp butter in an ovenproof frying pan. Sauté the onions on low heat for about 10-15 minutes until soft, translucent and smells sweet, stir occasionally. Meanwhile add the potatoes to the boiling salted water and cook for about 13-15 minutes on medium heat, they should be almost done. Drain the cooking water and add the potatoes to the saucepan with onions, along with one more tablespoon butter. Sauté for a few minutes more to give the potatoes some flavor and color. Pour the onion and potatoes into a separate bowl and put the saucepan back on the heat.

Clean the mushrooms, slice them into desired size and add to the pan along with a knob of butter. Fry the mushrooms on low/medium heat (you should here them sizzling without burning) for 5-6 minutes or until they have released some moisture and started caramelizing. Rinse the kale, chop finely and add it to the pan along with fresh parsley. Let wilt down for a few minutes. Salt generously and then pour into the bowl with potatoes.

Wipe the saucepan clean and put it back on the heat along with a knob of butter. Beat the eggs with salt and pepper. Pour the vegetables into the egg mixture and then tip it into the warm saucepan (it’s essential that the pan is warm and buttered. Let it fry for about two minutes (preferably with a lid or a plate on top) and then place the pan in the oven (without lid) and switch on the broiler. After about 10 minutes it should be firm, golden and ready. Wait a few minutes for it to cool down and then run a spatula around the edges to make sure it comes off easily. Cut into triangles and serve with a side salad. It can also be stored in the fridge for a couple of days.

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PS! Look at these two photos of Luise and Noah, taken exactly one year apart. <3<3<3<3

GA, Athens – Dondero’s Kitchen: A Cafe & Bakery with a Special Diet Heart

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Located in a historic district in Athens, Dondero’s Kitchen is a family-oriented restaurant with many dairy-free, gluten-free, and vegan options. Their menu includes flatbreads, soups, sandwiches, and “DK Staples”. They also have a case full of baked goodies and an assortment of teas and coffees. Although Dondero’s Kitchen isn’t a purely dairy-free establishment, they do […]

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IL, Chicago – Au Cheval: An Upscale Diner with Dairy-Free & Gluten-Free Menus

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This upscale Chicago diner is known for its innovative diner fare and a passion for eggs. But we truly love Au Cheval for their full dairy-free AND gluten-free menus. Their dairy-free menu is truly indulgent, with items such as Chicken Liver and Toast, Matzah Ball Soup, and burgers. And their food is widely raved about. […]

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Kellogg Acquires RXBAR for $600 Million + More Dairy-Free News

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This week in our dairy-free Friday News Bites, RXBAR finds a new super-sized home and we’re celebrating more fall flavor releases. Kellogg Acquires RXBAR for $600 Million Kellogg is taking another bite of the natural food industry with the purchase of RXBAR, a Chicago-based paleo protein bar company. This healthy investment comes on the heels […]

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