breakfast
Muscle Building Meals
Today’s contribution is from Registered Dietitian Rachel Baer, RD, LD. The media has done a wonderful job at displaying the role of protein in muscle building, but to a level that frequently elevates it over other important muscle building nutrients. It takes more than just amino acids to make muscles stronger. True muscle building and…
Read MoreMini Veggie Egg Frittata Muffins
Vegetarian, gluten-free Ingredients: 8 large eggs 5 egg whites ½ cup milk, (2%, or whatever you like) 1 finely diced green pepper 1 finely diced red pepper 1 cup baby spinach (roughly chopped) ¼ cup chives, minced ¾ cup finely diced yellow onion ¼ cup crumbled goat cheese (you can sub for feta, cheddar, mozzarella,…
Read MoreOvernight Oats
Ingredients: 1 cup rolled oats 1 Tbsp chia seeds ½ cup greek yogurt 1 cup milk of choice 1 tsp vanilla extract 1-2 Tbsp honey or maple syrup Instructions: Place all ingredients into a large glass container and mix until combined Cover and place into the refrigerator for at least 2 hours or overnight.…
Read MoreSweet 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…
Read MoreBalanced 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…
Read MoreBanana 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…
Read MoreHealthy 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…
Read More5 Superfoods To Include In Your Diet
Having the proper enzymes and probiotics into your body can greatly expedite your health and fitness goals. Below are five superfoods with amazing benefits! Apple Cider Vinegar: This vinegar has been used for centuries for its many health benefits. It’s known to help regulate blood sugar levels, aid in weight loss, and even improve…
Read MoreOptimizing Recovery
Recovery plays an essential role in the human body’s ability to remain in homeostasis. One of the keyways to ensure your body is rejuvenated and ready to go, is to ensure you receive 7 to 8 hours of sleep daily. Optimizing your sleep allows your muscles and organs to function and rejuvenate the necessary cells…
Read More12 Ways to Have a Healthy Holiday Season
1.Wash hands often to help prevent the spread of germs. It’s flu season. Wash your hands with soap and clean running water for at least 20 seconds. 2. Bundle up to stay dry and warm. Wear appropriate outdoor clothing: light, warm layers, gloves, hats, scarves, and waterproof boots. 3. Manage stress. Give yourself…
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