Sleep Debt

“This week has been crazy. I have a huge report due on Friday, and I’ve stayed up late either working on it every night this week. That’s okay, though. This weekend I can catch up on sleep.”  Does that sound familiar? Sometimes life is hectic, and our sleep schedules often suffer. Just like spending too…

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Healthy Sleep: From A to Zzz

Most of us know that getting enough sleep is important. We have watches or fitness trackers that often record the time we sleep or even give us a score for how well we sleep! Even though we know we should get around 8 hours per night, a 2020 survey from the Centers for Disease Control…

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Sweet Potato Fries with Greek Yogurt Ranch

Ingredients for potatoes (makes 2 servings) 1 large sweet potato ½ tsp sea salt ¼ tsp black pepper ¼ tsp paprika 2 tsp olive oil Parchment paper Cooking sheet Ingredients for greek yogurt ranch (makes 10 Tbsp) 1 (5.3 oz) plain greek yogurt 1 Tbsp Hidden Valley Ranch Buttermilk Ranch Mix Instructions for potatoes: Preheat…

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Balanced Eating

When it comes to pursuing a healthier lifestyle, the importance of nutrition cannot be understated. If you’re looking to improve upon your body composition, not only are the calories important, but so are the foods that make up the calories. When structuring a meal or a snack, always try to include all three macronutrients and…

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Banana Based Pancakes

Nutrition Facts (for 3 pancakes): 311 calories, 6.9g Fat, 51.5g Carbs, 12.2g Protein. Vegetarian, opt for gluten free oats for this to be gluten-free friendly Recipe: Ingredients (makes 9 total): 2 medium ripe bananas (best with some brown spots) 2 eggs ½ cup unsweetened almond milk 1 ½ cups old fashioned rolled oats 1 tsp…

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Healthy Banana Protein Muffin

Don’t want to give up sweets, but you want to lose weight? Well, here is a high protein snack that has less sugar and high protein. Enjoy some healthy banana protein muffins. Recipe: Ingredients 1 cup Banana (mashed, approx 2 large bananas) 1 Egg 4 tablespoons Honey 3 tablespoons Coconut Oil (melted + cooled) ¾…

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How Social Support Helps Your Workout Routine

Sticking to a workout plan is not always as easy as it seems. Life happens and stress can come at any moment. APA’s 2022 Stress in America survey shows, “more than a quarter (27%) of Americans are so stressed they can’t function through day-to-day activities.” As the world is still trying to heal after the…

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Healthy Recipe: Kale Chips

Reference(s): https://1stphorm.com/blogs/news/crunchy-kale-chips Kale Chips are made in the air fryer very simply by following the following steps.   Wash the Kale using lukewarm water and a vegetable spray. The name brand of mine wasn’t visible in the video, but any vegetable or fruit spray intended to remove any impurities or bacteria is great. Pat the…

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Chili Recipe

Nutrition Facts (per 1 cup):  255 calories, 4.9g Fats, 31.3g Carbs, 23.9g Protein Ingredients (makes 8 servings): 1 lb lean ground beef (browned) 1 (15 oz ) can of dark red kidney beans (drained and rinsed) 1 (15 oz ) can of chili beans 1 (15 oz ) can of black beans (drained and rinsed)…

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