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Every time I type in “brussel sprouts” on my IG my phone wants to change it to “Brussels” with a capital B. Which is annoying and really irks my type-a personality because I cannot have a capital letter in the midst of all lower cases letters… it throws it off… it throws me off…and that makes me a nut case, I’m sure…

So brussel sprouts. I used to seriously hate them. I had them one time when I was little and they were these slimly little things that tasted like feet. My mother never made them again, because the feeling was mutual and we checked those right off the “do not eat list.” I didn’t end up eating them again until about 2 years ago, when yet again, recipes were popping up all over the social stratosphere – so I gave it another go. And of course, they were wonderful. It’s all in how they’re prepared. Really, it’s all in how anything is prepared. Just a few weeks ago, I tried one of those steamer bags of brussel sprouts and had deja vue all over again and about up-chucked that smelly little cabbage head. Ew. 

After much trial and error, I’ve come to a few conclusions and rules when cooking sprouts:

  1. they must be shaved, halved or quartered (nothing is funkier than stinking that entire thing in your mouth – it’s just not good. you’ll ruin it before you even get to the good stuff)
  2. they must be cooked on stove top, broiled or grilled (lesson learned from microwaving/steaming)
  3. they must be doused in good oils (coconut or olive)
  4. they must be seasoned hearitly (sea salt, garlic, red pepper flakes)

I firmly believe if you follow these rules, a b-sprout lover you’ll be :) Sautéed Brussel Sprout recipe below.

So, my IT band sucks. Like really sucks. So much so, I kind of want a new one. I was reading this article the other day entitled, “Your IT band is not the enemy … but your foam roller is.” No, my IT band is a high maintenance bish and I hate her. 

I should be thankful though. I’ve never really had too serious of issues when it’s come to my body. I probably should have considering the crap I put it through all those years. The amount of running, jumping and squatting that was forced upon my joints was a lot and my bod did pretty good for a long time. 

But then it didn’t.

The more I squat, jump, lunge … the worse it gets. I get this inflamed pocket that settles on the outside of my knee, which radiates pain. It’s really fun. Most the time, the only way to relieve that pain is to rub the hell out of it and you can imagine how enjoyable that is -_-. 

The positive? I’ve found and learned some really cool stuff (like this article on recommended strengthening exercises). I’ve learned that the issue really isn’t stemming from my knee (thankfully) and there’s a lot of mechanical stuff I can fix to hopefully alleviate the pain. 

So, what was my issue? In short, I have a weak side butt. 

Seriously. My glute med/min isn’t firing correctly when I workout (or really firing at all) and when that happens, my IT band and glute max compensate which puts a ginormous strain on my IT band. Lovely. Interestingly enough, our gluteus minimus is one of our weaker muscles and strengthening it carries a lot of significant benefit for our overall, daily movements as well as mobility in workouts. Doing more hip add-and abd-uction as well as proper squats (or box squats) will help strengthen the side butt. (More squats here I come.) And of course, stretching and foam rolling and all that hurts-so-good stuff.

I thought it was valuable to share, because 50% of the active community has similar issues, but allocate the pain to  knee pain/issues, which tends not to be the root cause. 

As it stands, the leg is doing better. I’m still unable to do burpee broad jumps (ah, shucks…), but I’m moving and grooving and squatting like a champ. 

be well.



Sautéed Brussel Sprouts
Serves 5
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Prep Time
5 min
Cook Time
15 min
Prep Time
5 min
Cook Time
15 min
  1. Shaved brussel sprouts
  2. 1/2 red onion, sliced
  3. 1 package mushrooms, sliced
  4. 1 clove garlic, finely diced (or 1 tsp. garlic powder)
  5. 1 tsp. white pepper
  6. 1 tsp. cayenne pepper
  7. 2 tsp. him. sea salt
  8. 2-4 tbs. coconut or olive oil
  1. Heat olive oil in sauce pan
  2. Place onions and mushrooms in pan and season with half the sea salt, cook for 2 minutes
  3. Place the brussel sprouts in the pan and add remaining seasonings
  4. Cook on med-high for 10 minutes, or until vegetables are tender and onions are translucent
  5. Remove from heat
  6. Serve and enjoy
  1. Add a few shakes of your favorite balsamic vinegar for some added flavor :)

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