Nutrition

A GUIDE TO PRE-WORKOUT SUPPLEMENTS: BENEFITS, SIDE EFFECTS, AND RISKS

The benefits of pre-workout supplements have caught on almost as much as protein supplements. As serious athletes become more aware of all that is available to enhance their training efforts, they have sought out the benefits of pre-workout supplements.  Just as protein supplements provide the benefits of added amino acids for building muscle, the benefits…

FITNESS RECIPES FOR DELICIOUS CHRISTMAS PASTRIES

What kind of Christmas would it be without sweet treats? We don’t really have to worry about calories – there’s going to be a lot of them. However, if you want to try something healthier and more fit, replace traditional Christmas recipes with these 10 fitness recipes. We have improved all of them by using…

CREATINE, A POPULAR EXERCISE SUPPLEMENT, MIGHT HELP TREAT DEPRESSION

While most dietary supplements are a waste of money — sold at premium prices, yet returning little to no health benefit to the consumer — there are a few that buck the trend. Creatine is one of them. The compound, commonly sold in powdered form, is relatively inexpensive, quite safe at recommended doses, and remarkably effective at delivering its marketed benefits:…

APPROACHING THANKSGIVING WITH A HEALTHY MINDSET

As an eating disorder survivor, the holiday season can be scary. In early recovery days, my mental approach to the holidays looked something like this:First, it was Thanksgiving, a whole holiday about food, listening to people talk about their diet plans and constant and compulsive thoughts about how I would “make up for” what I…

A HEALTHIER THANKSGIVING

While Thanksgiving is certainly a time to be grateful and spend time with those we who mean the most to us, the festivities tend to add a few extra pounds to our waistline. To help avoid tipping the scale this holiday season, follow these 5 healthy Thanksgiving tips: 1. Eat small, before you eat big- There…

FALL FITNESS CHALLENGE RECIPE: CROCKPOT GARLIC TURKEY

When we don’t have much time on our hands, it isn’t always easy to eat healthy. That is where the genius design of the Crock Pot comes into play. You can make an easy healthy meal that is not only nutritious, but also ready when you get home. With the mayhem of the Toronto International…

11 Quick, Healthy Lunch Ideas to Keep You Fit

1. Tomato Panzanella Calories: 485 Cooking Time: 45 minutes If you’re looking for quick healthy lunch ideas to replace the boring pre-packaged salads from your local convenience store, then you’ve found it. This Tomato Panzanella recipe is a quick, healthy lunch salad you can whip up in just a matter of minutes. Ingredients: How to: 2. Herbed…

​Old School Bodybuilding

Does it still hold up in 2020? You hear the arguments all the time. Cranky old bodybuilders insist everything was better back in their day, while the younger crowd is certain things are superior today in every way. Who’s right? The only way to settle this is to break it down. Training then If you…

Homemade Protein Bars

I chose to spice my protein bars up with coconut, but that is completely optional. You could top with chopped nuts or swirl your chocolate with peanut butter! These are chewy, hearty bars that will leave you feeling satisfied. 2.5 cups rolled oats1-2 scoops protein powder1 cup nut butter (almond, peanut, or sunflower)0.5 cup maple…

Protein Granola Recipe

4 cups rolled oats1 cup whole almonds1 scoop protein powder1 cup dried cranberries2 tbsp. ground flax seeds1/3 cup honey1/3 cup vegetable oil1/3 cup brown sugar2 tsp. vanilla extract1 tsp. cinnamon½ tsp. salt1 large egg white Steps Preheat the oven to 275F and line a baking sheet with parchment paper.Whisk the egg white until frothy.Add the…

High Protein Cheesy Garlic Bread

This was a fun recipe to make. I highly recommend mixing the dough with your hands to activate the gluten in the flour – it started mixing so much better after I switched to using my hands rather than a spoon. I used a full 5 tsp of water to get it to the right…

Egg White Oatmeal

½ cup rolled oats½ cup almond milk6 large strawberries, chopped2 tsp. honey½ tsp. vanillaPinch of salt3 large egg white (1/3 cup liquid egg whites)1 tbsp. peanut butter Steps Heat oats, almond milk, 1/3 cup water, honey, strawberries vanilla, and salt in a small saucepan.Bring to a boil then reduce the heat to simmer for 5-7…

Chocolate Strawberry Overnight Oats Pudding

¾ cup rolled oats1 cup Greek yogurt¾ cup milk2 tbsp. honey1 scoop chocolate protein powder2 tbsp. nut butter6 large strawberries, sliced. Steps Blend oats, yogurt, milk, honey, protein powder, and peanut butter until smooth. Divide into two containers, cover, and refrigerate at least 6 hours. Top with strawberries. 

Mocha Banana Protein Smoothie Bowl

1 frozen banana½ cup of almond or dairy milk1 scoop protein powder1 packet/scoop of instant coffee1 cup spinachIce Steps Blend until smooth and creamy. Smoothie should be thick enough to eat with a spoon, so you might need to add more ice. Top with your favorite toppings. Topping ideas: Almond butterToasted almonds/peanuts/walnutsChia seedsGranolaSliced bananasStrawberriesChocolate ChipsCoconut…

M&M Cookie Protein Balls

These might look silly, but they are my favorite! So delicious and easy to make. I couldn’t find mini M&Ms, so I used normal M&Ms and pulsed them in a food processor to make them smaller – still tasted delicious! I was surprised at how filling these are, too. 2 ½ cups oats1 scoop protein…

Protein Fudgesicles

1 ½ cups coconut milk1 ½ scoops protein powder1 tsp coconut powder Steps Blend until smooth. Fill your popsicle mold and freeze for 3-5 hours.

Frozen Strawberry Lemonade with Protein

1 cup sliced strawberries¼ cup water1 scoop protein powder2-3 tbsp lemon juice1 ½ cups iceSugar or sweetener to taste Steps Blend to the consistency of a slushy. Add sweetener if desired.

How to Get Shredded

Step 1: Clean up your diet When people ask me how to get shredded, they seem disappointed when I tell them to start eating clean. They were hoping they could get sliced and diced by taking a drug or an OTC supplement. Those do work, but only to an extent. If your diet isn’t on…

Mocha Protein Shake

½ scoop chocolate protein powder1 scoop vanilla protein powder6 oz brewed cold coffee6oz unsweetened almond or dairy milk1 cup ice Steps Combine and blend until smooth. Adjust ice and milk to find your desired consistency. 

Banana Pancakes

This recipe is delicious! It only makes about six pancakes, so it’s more of a one or two serving recipe. It’s easy to make, too. Just throw everything in a blender on low. Make sure to break down the bananas and you’ll have to stop to mix the batter in between bursts of blending. Top…

Blueberry Chocolate Coconut Smoothie

1 cup coconut milk¼ cup chocolate protein powder1 cup frozen blueberries1 banana1 tbsp. almond or peanut butter1 tbsp. unsweetened cocoa powder Steps Combine and blend until smooth.

Gluten Free Protein Peanut Butter Cookies

This would be a good recipe for gluten free or lactose free athletes. I’m sure you could also substitute a vegan replacement for the eggs as well! These are extremely easy to make and make a decent amount of cookies for a small amount of ingredients. They don’t really spread in the oven, so you…