These Healthy, Sweet Shakes are a Must-Try!

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Shakes are the perfect snack when you're on the go and need something to keep you full and energized. Thankfully, they can also be healthy and delicious! Here are some recipes we thought you would like. 

Healthy Chocolate Frosty:

This is not your typical Wendy's frosty. It tastes the same, but it healthier for you. The secret ingredients: bananas and Greek yogurt!

  • 1 cup of ice
  • 1 cup chopped frozen banana
  • 1/3 cup vanilla Greek yogurt
  • 1 cup almond milk
  • 1.5 tbsp of cocoa powder
  • 1 tbsp of flax-meal (optional nutrition boost)
  • 1 or more tbsp of sweetener like maple syrup or agave nectar if you're using unsweetened yogurt, almond milk and cocoa powder. (optional)

Instructions: Combine all of your ingredients in a high-quality blender, and blend until the mixture is nice and smooth. Pro tip: Start off with a little less than 1 cup of almond milk and add more as needed. 


Ice Coffee Protein Shake:

This iced coffee protein shake is low in calories, high in protein and still gives you the boost of energy you need to start your day.

  • About 2 Cups of Ice
  • 3/4 Cup Unsweetened Almond Milk
  • 1 Cup Cold Brewed Coffee (unsweetened)
  • 1 Chopped Frozen Banana
  • 1 Scoop of Protein Powder (chocolate or vanilla)

Instructions: In a blender, combine all of the ingredients and blend until smooth (start with less ice and keep adding more until you get the consistency you like). Add a little plain Greek yogurt or peanut butter to make it richer.

Experiencing Inflammation? Don't Eat These Foods

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Chronic inflammation has been credited with causing cancers and expediting the aging process. It's also been said to play a serious role in the onset of cardiovascular disease and diabetes. Crazy to think that something as common as "swelling" could be so dangerous, right? But it could also be prevented, so long as you're willing to adjust your diet. 

Here are a few foods you should consider avoiding if you want to reduce inflammation:

1. Anything Fried

Fried foods contain a thick layer of fat, also known as batter, around it. As unhealthy as this unnecessary fat is, it's actually the temperatures that fried food's prepared at that's the primary cause of inflammation. Fried foods are prepared at temperatures between 350-375 degrees Fahrenheit (177-191 degrees Celsius). At this range, the food forms glycation, which is very unhealthy.

2. Trans Fats

In the past, processed foods were notorious for containing excessive levels of trans fats. It's wise to check labels for hydrogenated or partially hydrogenated vegetable oil – and if you see that, put it back on the self. These trans fats damage the cells that line our blood vessels, which actually stimulates inflammation. 

3. White Bread

White breads and pastas are quickly broken down into sugars and are absorbed by the body. The refinement process that these two foods undergo irritates the body and as a result causes inflammation. If you love breads and pastas, no problem. Just opt for whole grain varieties instead. 

4. Alcohol

Alcohol technically isn't food, but the danger it imposes on health can't be ignored. Heavy consumption of alcohol causes inflammation. Bacteria can penetrate through the intestinal wall when heavy consumption occurs which initiates an autoimmune response that involves irritation and inflammation.

5. Gluten

Gluten free diets have become recently popular. Gluten is a substance in cereal grains and wheat .It is known for causing bloating and digestive problems. These and other findings are persuading more individuals to stop consuming the substance altogether. 

Like most things in life, it's all about moderation. We're not saying you shouldn't ever indulge, but just be mindful of what you're putting into your body - and how much of it. 

Healthy Tailgating Snacks

It's officially tailgating season! While burgers and buffalo chicken dip are some of our favorites, they're certainly not the best for the body. So today we're giving you a few of the tastiest, healthiest tailgating recipes we've tried. Give them a shot this weekend! We promise you won't be disappointed. 

1. Sweet Potato Skins

  • 2 medium or large sweet potatoes
  • 1 ½ tablespoons butter
  • 1 shallot, minced
  • 1 bag fresh baby spinach
  • ¼ cup light sour cream or Greek yogurt
  • 2 ounces light cream cheese
  • 1 cup chickpeas
  • ¼ cup shredded Mozzarella cheese
  • Salt and pepper to taste

Directions:

  • Preheat oven to 350 degrees Fahrenheit. Bake sweet potatoes until tender, about 45 to 60 minutes. Let cool briefly, then cut in half.
  • In a skillet set over medium heat, melt the butter. Add shallots and cook until beginning to soften, about 2 to 3 minutes. Add the spinach and cook until just wilted, another 1 to 2 minutes. Remove from heat and set aside.
  • Use a spoon to scoop out the flesh of each sweet potato half, being sure to leave enough that skins hold their shape. Add cream cheese and sour cream to potato flesh and mash. Stir in chickpeas and spinach. Season with salt and pepper, and mix to combine.
  • Drizzle a bit of oil over each skin, then bake for about 5 minutes to crisp. Add chickpea-sweet potato mixture to each skin, then top with mozzarella. Bake for 10 to 15 minutes, or until heated through and cheese is melted and bubbling. Serve.

2. Baked Avocado Fries

  • 2 firm avocados
  • ½ cup all-purpose flour
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 2 large eggs
  • 1 ½ cups panko or regular breadcrumbs
  • Cooking spray

Directions

  • Prepare the ingredients for the breaded coating in three separate wide, shallow bowls. Whisk the flour, salt, and pepper in the first bowl, beat the eggs, and place the breadcrumbs in the third bowl. Arrange the bowls in an assembly line: flour mixture, eggs, then breadcrumbs. Place a baking sheet next to the bowl of breadcrumbs.
  • Use a chef's knife to halve the avocados, cutting from the stem end to the base. Remove and discard the pits. Cut each half into 6 (½-inch-wide) slices, and remove and discard the skin.
  • Working with one avocado slice at a time, coat in flour, then egg, and finally breadcrumbs. Start with coating in the flour mixture, shaking off any excess. Dip the flour-coated avocado slice in egg, making sure the egg completely coats the slice. Roll the avocado slice in the breadcrumbs. Make sure it is fully covered and well coated.
  • Place the breaded avocado slice on the baking sheet. Repeat the process with all the slices, spacing them about 1-inch apart on the baking sheet.
  • Spray the avocado fries with cooking spray. Transfer the baking sheet to the oven and bake until the fries are golden-brown, 20 to 25 minutes. Remove the baking sheet from the oven halfway through cooking and flip each avocado fry over with a flat spatula or tongs to ensure it cooks and browns evenly.
  • Remove the baking sheet from the oven and let cool 2 to 3 minutes before serving.

3. Buffalo Wing Popcorn

  • Nonstick vegetable oil spray
  • 8 cups popped plain popcorn
  • ¾ cup sugar
  • ¼ cup hot sauce
  • 3 tablespoons unsalted butter, cut into pieces
  • 1 teaspoon kosher salt
  • ½ teaspoon baking soda
  • ¼ teaspoon cayenne pepper

Directions

  • Preheat oven to 300 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper. Lightly coat parchment and a large bowl with nonstick spray; add popcorn to bowl. Set baking sheet aside.
  • Bring sugar and ¼ cup water to a boil in a medium saucepan over medium-high heat, stirring to dissolve sugar. Boil, swirling pan occasionally, until caramel is a deep amber color, 10 to 12 minutes.
  • Remove from heat; stir in hot sauce and butter (mixture will bubble vigorously). Return to a boil and cook another 3 minutes. Remove from heat; stir in salt, baking soda, and cayenne. Working quickly and carefully (caramel will be very hot), pour caramel mixture over popcorn and toss to coat.
  • Spread out popcorn on prepared baking sheet and bake, tossing once, until dry, 15 to 20 minutes. Let cool.

Have a healthy recipe that you'd like to share? Find us on social and let us know! We might just feature you. 

Sore Muscles? Try This!

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As we grow older even the most routine bodily movements can begin to cause aches and pains. But a recent study proved that these effects can be diminished with one common supplement: Fish Oil.

What Is Fish Oil?

Fish oil comes from the tissues of oily fish. The best sources of this oil are cold-water, fatty fish. When it comes to human consumption of fish oil, you can get it directly from eating seafood or by regularly taking a fish oil supplement.

Fish oil is a concentrated source of omega-3 fats, which are also called ω-3 fatty acids or n-3 fatty acids. Research has discovered multiple health benefits of omega-3 fatty acids, and they have been proven effective in the treatment and prevention of hundreds of medical conditions.

Fish Oil Benefits:

One of the more recently discovered medical benefits of fish oil supplements and omega-3 fats is increased range of motion and reduced muscle soreness. This particular study included 24 young, healthy men who consumed either a fish oil supplement or a placebo prior to exercising.

After the 8 week study, the men who took the fish oil supplements had a significantly better range of motion in their joints compared to the placebo group. This study also found the fish oil helped reduce muscle soreness and fatigue after exercising.

What do you do to prevent muscle soreness after exercising? Have you tried consuming fish oil for this purpose? Go comment on one of our recent social media posts to let us know! 

Supplements for a Sharp Mind

Memory loss is more common as we get older. No matter your age, though, we all have had one of those moments where we forgot something important. While this is normal and nothing to be concerned about, there are healthy supplements you can take to improve memory - and hopefully minimize these occurrences.

1. Omega-3 Fish Oil

You may have heard of this being referred to as ‘brain food’. Omega-3 Fish Oil supplies  a rich blend of nutrients needed by brain cells, including protein, long-chain omega-3 fatty acids (DHA and EPA), vitamin D and phospholipids.

Including foods like salmon, mackerel, herring, sardines and fresh tuna into your diet at least twice a week will help brain function. However, if you eat little or no fish, taking a supplement with 600 mg to 1 g of DHA and EPA will help you get your omega-3s and improve brain function as well.

2. Ginkgo Biloba

The Ginkgo biloba tree is 270 million years old. One of the oldest surviving species. Its fan-shaped leaves contain unique antioxidants called ginkgolides and bilobalides. Ginkgolides and bilobalides relax blood vessel walls, reduce blood stickiness and increase red blood cell flexibility which improves brain function.

Ginkgo is one of the most widely used herbal medicines for improving short-term working memory, concentration and thought processes. This supplement is known to improve blood circulation, oxygen levels, glucose and other nutrients the brain needs.

3.) Resveratrol

Resveratrol is a polyphenol found in red grapes, red wine, lingonberries, cranberries and redcurrants, as well as the red skins of peanuts.

Resveratrol is a powerful antioxidant that helps to protect brain cells from age-related decline. Taking resveratrol supplements has beneficial effects on word retention and recall. This occurs due to significant increases in connections between brain cells in the hippocampus (a part of the brain involved in memory processing).

A study involving healthy postmenopausal found that taking 75 mgs of resveratrol supplements twice-a-day improves blood circulation in the brain and enhanced mood and cognition.


Eating healthy and being mindful of the things you put in your body isn’t just about looking good; it’s also about keeping your mind feeling its best. What are some ways you exercise your memory? Head to one of our social media pages and comment on a post to fill us in! 

4 Quick, Healthy Treats for Your Weekend Barbecue

It's officially summer and time to take advantage of those foods that are now "in season." Even though most people think of barbecue when they think of summer cookouts, there are quite a few summer dishes that are equally healthy and satisfying. Here are some of our favorites, all of which are sure to surprise and delight the rest of the guests. Plus, they are so fun and simple to make that the kids can even help! 

1.) Cucumber Sandwiches

For those of you who try to cut back on calories by avoiding bread, try this delicious substitute: cucumbers! Cucumbers are in season and make great mini sandwiches. Simply cut them into thin, round pieces, and put your choice of deli meats and cheeses in between. You can hold them together with a toothpick so that they don't fall apart upon transport. 

2.) Fruit Skewers

Most of you are used to chicken or shrimp skewers at a barbecue. Try substituting these heavier items with light, fresh fruits for a different summer treat! All you have to do is cut up your favorite fruits into 1-inch portions. Layer them onto a wooden barbecue skewer, alternating and creating a pattern for a nice aesthetic. We think that kiwi, watermelon, strawberries and grapes are really great for these! 

3.) Watermelon Pizza

Who knew watermelon could be this fun?! Create your very own watermelon pizza with your favorite fruits as a topping. The secret ingredient, otherwise known as your "sauce", is coconut yogurt (as shown in the image above). Like the other options, watermelon pizza really is what you make of it. Try different toppings to figure out your favorite combination. 

4.) Smoothie Popsicles

Freeze your smoothies in the summertime for a nice grab-and-go treat. It's also a great way to cool down on a hot day. And the best part: no added sugar like most store bought popsicles. Simply blend your favorite frozen fruits together with a little bit of water to create the base. Then pour your mixture into popsicle trays and freeze. You can get the trays off of Amazon or even at Target. The best part is that they are plastic, so they can be used time and time again! 


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

5 Ways You Benefit from Infused Water

Health experts say that a person should drink eight, 8-ounce glasses of water per day. Although doing so has several health benefits, there are some people who avoid drinking water simply because of the flavor - or lack thereof. That's where infused water can come into play! 

Infusing your water with different types of fruits tastes good and is good for you! Here are some ways infused water will benefit your health:

1. It gets more nutrients into your diet.

Mixing fruit in with an ice-cold glass of water packs your drink with vitamins, minerals, phytonutrients and antioxidants.  

2. It helps protect against disease.

Fruit infused water lowers the risk of diabetes, obesity, cold, flu and heart disease. It also decreases your chances of developing cancer by maintaining the body's pH levels in normal range. 

3. It boosts your metabolism.

The active compounds in fruit speed up metabolism, causing your body to burn more calories throughout the day.

4. It helps maintain a healthy body weight.

Infused water contains fewer calories and sugar than soft drinks. Some fruits suppress your appetite and reduce cravings. This will help you feel full longer between meals.

5. It gives you energy.

This high-vitamin drink provides energy with antioxidant and electrolyte power. 

So give it a go this weekend! Cut up some lemons, strawberries or both and add them to your bottle of water! You'll be surprised by how good it will taste and how great it will make you feel. 


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

4 Foods that Fuel Focus

4 FOODS THAT FUEL FOCUS

You know what the say— when you eat better, you feel better. Food is the fuel that regulates your energy and mood, both of which can significantly affect your focus.  
 
Here are a few foods to work into your diet that are proven to increase concentration:

BLUEBERRIES

Blueberries have been proven to boost concentration and memory for up to five hours. The antioxidants in blueberries stimulate the flow of blood and oxygen to the brain and keep the mind fresh. 

GREEN TEA

Green tea helps you focus because it contains caffeine and l’theanine. L’theanine is an ingredient that’s been shown to increase alpha-wave activity. The two ingredients combined produce a better ability to focus attention, with improvement of both speed and accuracy.

NUTS

Nuts and seeds are great for your body in the long-term. They are good sources of the antioxidant vitamin E. They’re also rich with essential oils and amino acids that aid your focus.

DARK CHOCOLATE

Dark chocolate helps you focus because it contains a small amount of caffeine, which has been proven to heighten mental alertness. Dark chocolate also contains magnesium, which stimulates the release of endorphins and serotonin. This release makes you feel energized while heightening your mood.


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

Have You Heard of These Healthy Snacks?

If you're trying to lose weight or eat healthier, you're most likely focused on what you’re putting into your body for breakfast, lunch and dinner. But what about when those mid-day munchies arise? 

While a bag of chips from the nearest vending machine might be a quick fix, especially when you're at work, it's definitely not a healthy option. Just like you would prep your meals to ensure they meet your weight loss needs and goals, it's important to plan out your snacks! Here are a few that will keep you fueled, focused and most importantly—FIT!

APPLE NACHOS

This snack is made of four simple ingredients: apple slices, powdered peanut butter, cinnamon and dry muesli. Apple Nachos is a balanced snack that has a fix of protein and fiber. Just spread the peanut butter on the apple slice, sprinkle on some cinnamon and top it off with some dry muesli and your ready to go!

TUNA-STUFFED AVOCADO

According to author of Body Kindness Rebecca Scritchfield, R.D., the tuna and avocado duo is packed with protein and essential omega-3 fatty acids, which helps to reduce inflammation and keep cholesterol in check. This is a good mid-day snack to keep you feeling full for longer.

MELON WITH HOT SAUCE

Sweet and hot? Trust me it tastes better than it sounds! This is a fantastic combo to indulge in. You are getting a sweet flavor and high-water and fiber content from the melon while receiving a pungent kick and added boost in your metabolism from the hot sauce. 

SPICED NUTS

Nuts are a great boost of energy. The best nuts to eat for weight loss are Brazil nuts, walnuts, almonds pistachios, peanuts and cashews. Adding spice to your nut mixes like, for example, curry powder is not only good for flavor but also helps reduce inflammation and aids digestion.

POPCORN

Popcorn is healthy but it depends on what you accompany it with. That movie theater popcorn covered with thick layers of butter and salt is definitely not what we are talking about. However, instead of butter try sprinkling nutritional yeast on your popcorn at home. Popcorn is full of fiber and has few calories and by adding nutritional yeast you’re also adding a great source of vitamin B12. This vitamin helps boost metabolism and burn stored fat and calories. 


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

Foods That Fight Inflammation

5 Foods That Fight Inflammation

Inflammation is the body's natural response to infection and injury. But it's not as terrible as you might think! Your body is actually bringing nutrients and immune cells to the inflamed area as a way of healing.
 
Ibuprofen is used to reduce common inflammations like headaches, toothaches, back pains or menstrual cramps. However, whole-body inflammation, which is a more chronic form of inflammation, is sometimes not cured as easily. Whole-body inflammation can form from arthritis, heart disease and certain kinds of cancer. 
 
If you are suffering from severe inflammation, choosing to eat anti-inflammatory foods can increase your daily comfort. Here are a few to work into your diet:
 
1. Foods High in Omega-3s
 
One cause of inflammation throughout the body is an imbalance in the consumption of omega-6 and omega-3 fatty acids.
 
Foods to try: salmon, avocados, nuts, trout, sardines and anchovies. 
 
2.  Extra Virgin Olive Oil

Olive oil contains a natural anti-inflammatory agent and may be partly responsible for the low levels of heart disease. Use it for cooking instead of butter or vegetable oil.
 
3. Antioxidant-Rich Foods
 
These include fruits (non-citrus) and vegetables. The more colors you eat, the better. Each color represents the presence of different health-promoting phytochemicals. 
 
Antioxidant-rich foods to try: strawberries, blueberries, cherries, plums, watermelon, spinach, kale, broccoli, cauliflower, bell peppers and sweet potatoes
 
4. Spices
 
Seasonings have anti-inflammatory properties, so they are a great choice to use when cooking. A little flavor will go a long way for your health!
 
Spices to always help in your pantry: ginger, garlic, cinnamon and turmeric
 
5. Green Tea
 
Green tea contains certain phytochemicals that help fight inflammation and preserve joints longer. However, studies suggest that consuming three to four cups a day would be needed to see benefits.


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

4 Interesting, but STRANGE Health Tips

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We may not realize it, but our small daily habits could be keeping us from living a healthier lifestyle. Here are a few strange, yet helpful tips that could go a long way: 

To eat less, eat more
It's all about what you're putting into your body, not how much. For example, did you know eating a cheese stick with an apple will aid in weight loss - more so than eating a small, 100-calorie pack of pretzels? This is because eating carbohydrates spikes your blood pressure and makes you crave carbs more. Try to stick to snacks with more protein and fat to stay fuller longer. In the end—you'll end up eating less.

Exercise when you're tired
It's always hard to find a good time to work out. Whether it's before your workday or after, many people avoid the gym because they don't have the time or energy. However, exercising actually helps energize the body.  According to a study published in Medicine and Science in Sports and Exercise, everything we do uses oxygen, so when you exercise it helps you work more efficiently and you don't tire as easily.

Gain weight to drop a few pants sizes
Many people make the mistake of measuring the success of their diet from the number they see on the scale. In reality, the number you see on the scale might be going up, but you might be going down in size.  How is this possible? One pound of fat weighs the same as one pound of muscle. However, the difference is that fat is bulkier than muscle tissue and takes up more space under the skin.  Therefore, when you see the number on the scale going up, you might actually be gaining muscle and getting rid of fat, which ultimately slims you down.

Never brush your teeth directly after a meal
Research shows that brushing your teeth too soon after meals and drinks, especially those that are acidic, can do more harm than good. Acid attacks the teeth, eroding enamel and the layer below it, called dentin. Brushing can accelerate this process. It is recommended that you wait 30-60 minutes after a meal to brush your teeth.

So there you have it! Were you surprised by the logic behind any of these strange tips? Find us on Facebook or Instagram and tell us why! 


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

Your Questions About Juicing, Answered!

Did you know that 95 percent of the vitamins and enzymes our bodies need are found in juice and raw fruits and vegetables? For this reason, many people have turned to a new diet plan referred to as "juicing".

Juicing is a detox diet that can last from a few days to several weeks. During the detox, you consume only fruit and vegetable liquids. Many people believe juicing detoxes improve health, mood and appearance. 

Here are some commonly asked questions:

Why is juicing better than eating whole fruits?

The equivalent nutrients to one 16 oz. juice would be the same as eating 2 lbs. of carrots, 10 to 12 apples, or 8 lbs. of spinach. When you drink juice you are putting highly concentrated vitamins, minerals and enzymes into your bloodstream, which, in return, gives your digestive organs a rest.

When is the best time to juice?

The best time to juice is on an empty stomach or at least an hour before eating a meal. That way you maximize on the amount of nutrients absorbed into the body. Juice can be stored in a sealed container in the fridge for up to three days without going bad.

Does juicing help your immune system?

Juicing helps facilitate weight loss, increase energy levels, strengthen immunity and give your skin a glowing complexion. Additionally, research has proven that juicing reduces chances of heart disease, cancer and strokes, which are the three leading causes of death in the United States. 

On top of all of the benefits, juices can taste pretty great. Nothing better than a treat that's tasty AND healthy! Find a local juice bar near you this weekend and try one out. You won't be disappointed, and you'll reap some major benefits!


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

Experience Caffeine's Greatest Benefits With This Simple Trick

Did you know that 54% of American's over the age of 18 drink coffee daily? You're probably not surprised since there's a Starbucks on seemingly every corner. And, heck, you might be one of them. But what you might not know is that their (your?) daily addiction is doing more harm than good, and it's not for reasons you might think.
 
If you recall your first cup of coffee (or tea for that matter), you might remember an overall sense of alertness, possibly even euphoria. We hate to break it to you, but if that feeling has diminished, you're suffering from a caffeine intolerance. And, yes, just one cup of coffee or tea per day can put you at risk.
 
The Benefits of Caffeine:
The benefits of caffeine go far beyond waking you up, which is why you don't want to take caffeine intolerance lightly. By consuming too much caffeine you prevent yourself from experiencing some of it's biggest perks, like enhanced cognition, increased power output during exercise, and not to mention it's fat burning abilities. 
 
Curing Caffeine Intolerance:
The cure to caffeine intolerance is simple - consume it less frequently. Obviously, it has some pretty cool benefits. But by desensitizing yourself to caffeine you simply don't get the best out of it. Try to limit yourself to just a couple (1-2) of cups per week to get the most of each dose. You know what they say, less is more.
 
How to Cope with Caffeine Cravings:
To keep yourself from feeding your cravings, be sure to drink plenty of water and get a full night's rest. When you truly can't help yourself, reach for the decaf. The aroma and flavor might just do the trick.

While limiting your caffeine intake might be difficult at first, it's well worth it. Set a goal date for yourself and slowly ween yourself off if you have to. Your effort will be worth the energy - literally.


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

4 Must-Have Healthy Cookbooks on Amazon Prime

Happy Fat Tuesday! We recognize that today is all about indulging, and heck we encourage it! Everyone needs a little #cheatday once in a while. But as you stuff your face with jelly-filled donuts, we figured we'd give you a bit of reading material to balance things out. You know, because reading about healthy cookbooks is the first step to getting back on track after a day like today. 

Here's a list of our 4 favorite healthy cookbooks, all under $20, and all eligible for Amazon Prime! If you order one today, you could probably squeeze in one more cheat day before it arrives. Just saying... 

Real Food, Real Simple: 80 Delicious Paleo-Friendly, Gluten-Free Recipes in 5 Steps or Less
Written by Dietitian Taylor Riggs, this recent release makes food restrictions that much more manageable. It contains 80 different paleo-friendly and/or gluten free recipes, all of which can be whipped up in 5 steps or less. To get a taste of what Taylor's book has to offer, go check out all of her colorful posts on her Instagram page. Disclaimer: It's going to make you hungry.

Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck
Believe it or not, this is a #1 New York Times Bestseller. It was created to encourage people to eat their [expletive] vegetables and live an overall healthier life. Even those who are living on a tight budget! The Thug Kitchen online community hosts over three-quarters of a million people on Facebook alone! If you want to be healthier, but spend less, you should join the ride. 

Skinnytaste Fast and Slow: Knockout Quick-Fix and Slow Cooker Recipes
This piece is home to 140 quick meals for any day of the week. There are over 80 recipes that can be prepared in under 30 minutes and 60 that can be prepped in just a slow cooker. Like easy and tasty, and enjoy trying new things to eat? This book is just the ticket. 

Everyday Detox: 100 Easy Recipes to Remove Toxins, Promote Gut Health, and Lose Weight Naturally
This book promotes an overall healthy lifestyle. It's not about fitness fads or weight loss trends. It's about creating tasty, satisfying, yet effective food combinations your body needs and will love. Written by nutritionist and blogger Megan Gilmore, it includes a variety of recipes from dinners to desserts and everything in between....


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

Be the [Healthy] Hostess With the Mostess

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It can easily be argued that the words “healthy” and “holiday” do not belong in the same sentence. Food brings people together, and this time of year there’s no shortage of gatherings, snacks, or sweets. While we’re all for indulging, we feel a little less guilty when some of our indulgences are equally healthy and tasty. Thanks to the internet, there are plenty of recipes floating around that are exactly that. Whether you’re hosting a party, or just contributing to one, here’s a healthy appetizer and dessert we think you’ll love! Oh, and not to mention a quick, delicious latte recipe!

Appetizer: Sweet Potato Bites with Bacon and Avocado

  • 2 tablespoons of extra virgin olive oil
  • 2 sweet potatoes, scrubbed clean (keep the peels on)
  • 1 ¼ teaspoons of kosher salt, divided
  • ¾ of a teaspoon of black pepper
  • ⅓ of a cup of grated 2% sharp cheddar cheese
  • 2 medium avocados, peeled, pitted, and diced
  • 2 tablespoons of nonfat or 2% plain Greek yogurt
  • 1 tablespoon of fresh lime juice
  • ½ teaspoon of smoked paprika
  • 3 ounces of bacon (about 4 slices)
  • 3 tablespoons of freshly chopped cilantro

Cooking Instructions: 

  1. Place rack in upper and lower thirds of your oven and preheat the oven to 425 degrees fahrenheit.
  2. Line two rimmed baking sheets with foil, then brush with 1/2 tablespoon of olive oil each.
  3. Slice potatoes into ½ to ¼ inch cross-sections (use a mandolin if you have one.)
  4. Arrange slices in a single layer on the oiled baking sheets, then brush tops with remaining olive oil.
  5. Sprinkle with 1 teaspoon salt and black pepper.
  6. Roast for 20-25 minutes, until golden brown underneath, rotating the pans 180 degrees. Change their positions on the upper/lower racks halfway through. Flip, then roast for an additional 8 minutes. Remove from oven, sprinkle with cheddar, then return to oven and bake for an additional 3 minutes, until the cheese is melted and bubbly.
  7. In a small bowl, combine the avocado, Greek yogurt, lime juice, remaining ¼ teaspoon salt, and smoked paprika. Mash lightly with a fork, but still leave the mixture slightly chunky. Set aside.
  8. Fry bacon in a large skillet over medium heat, then remove from pan and set between two paper towels set atop a dinner plate. Blot away excess grease and, when cool enough to handle, chop into small pieces.
  9. Once the crisps have baked, top each with a dollop of the avocado mixture, chopped bacon, and cilantro. Serve warm or at room temperature.

Dessert: NO BAKE White Chocolate and Raspberry Protein Bars

  • 2 cups of gluten free oat flour
  • ½ cup of coconut flour, sifted (you can use almond flour, too)
  • ½ cup of vanilla protein powder (our SmartProtein is a solid option)
  • 2 tablespoons of granulated sweetener of choice (optional)
  • ½ cup of cashew butter (or any other nut butter you so choose)
  • ½ cup of brown rice syrup
  • ¼ cup of dried, unsweetened raspberries
  • ¼ cup of dried, unsweetened cranberries
  • ¼ cup of dairy free white chocolate chips
  • ¼ cup (or more) milk of choice (you’ll have to play around with this depending on the protein powder you use)

Cooking Instructions:

  1. Line a 9 x 9 baking dish with baking paper.
  2. Combine the flours, protein powder, and granulated sweetener. Mix well.
  3. Combine the nut butter and liquid sweetener and heat until melted.
  4. Combine both mixtures and mix well. The result should be a bit crumbly.
  5. Add the raspberries, cranberries and white chocolate chips, and mix again.
  6. Add the dairy free milk of choice slowly until a thick, firm batter is formed.
  7. Transfer the combination into the lined baking dish and press down on it firmly.
  8. Place in the refrigerator for at least 30 minutes.

And you can’t have dessert without coffee! Throw together a DIY latte by adding decaf chai spice mix to boiling water. Add 1 scoop of vanilla protein powder and cinnamon to taste, and BAM! You’ll have all of the guests talking for all of the right reasons.

Appetizer Recipe Source  //  Dessert Recipe Source  //  Latte Recipe Source

Must-Have Fall Recipes...Yes, Pumpkin Spice Included

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Tis’ the season for pumpkin everything, but finding a healthy, fall-flavored snack is like trying to find a needle in a haystack. If you’re looking to get a taste of the season, but without the added calories, we’ve got you covered. Here are a couple of tasty fall recipes to feed your pumpkin-spice cravings. Enjoy!

Pumpkin-Spice Protein Pancakes:

All of the flavor, but with a healthy protein punch. Here’s what you’ll need to make 10 pancakes:  

  • 1 and ½ cups of oat flour (or 1 and ¼ cups of oat flour and 2 scoops of vanilla protein - we recommend our Smart Protein, of course!)

  • 2 tablespoons of Splenda, Truvia, or Ideal (sugar substitute)

  • 1 tablespoon of baking powder

  • ½ teaspoon of salt

  • 1 tablespoon of cinnamon

  • ¼ teaspoon of allspice

  • ¼ teaspoon of nutmeg

  • 4 egg whites

  • ½ cup of raw pumpkin

  • 1 and ½ cups of unsweetened Almond Breeze (almond milk)

Cooking Instructions:

  1. Preheat your griddle to medium heat.
  2. Mix flour, sugar substitute, baking powder, salt, cinnamon, allspice and nutmeg in a large bowl.
  3. Whisk the egg whites and pumpkin in a separate bowl, then add in the almond milk - mixing slowly.
  4. Pour the wet ingredients into the bowl with the dry ingredients, then mix well.
  5. Spray your griddle with non-stick butter spray.
  6. Scoop your batter with a 1/4 cup measuring cup onto griddle.
  7. Cook each side until they are lightly toasted/golden brown. Make sure they are cooked all the way through before serving.

Pumpkin Pie Protein Smoothie:

Here's what you'll need for 1 smoothie serving:

  • 1 cup of unsweetened almond milk

  • 2 scoops of vanilla protein powder

  • 1 frozen banana

  • 3 tablespoons of pumpkin puree

  • ¼ teaspoon of pumpkin pie spice

Cooking Instructions:

  1. Simply add all of the ingredients into a blender and blend until smooth.

For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

Recipe inspiration found at bodybuilding.com and dailyburn.com.

Coconut Oil & Coffee: A Kick-Ass Combination

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It seems as though coconut oil can be used as a remedy for just about anything these days. It can moisturize dry hair and skin, be used as a substitute for vegetable oil, and has even been said to act as an anti-aging skincare product. Apparently, it packs a mean punch when used as a coffee creamer, too. Step away from the sugar and half-and-half, you’re going to want to hear this.

Obviously, coconut oil has a great, sweet flavor, so using it as a cream and sugar substitute in coffee is an obvious healthy alternative. However, the benefits actually go beyond taste.

First off, coconut oil contains saturated fat (SF), which is in fact not as God awful for you as they say. As they also say, everything is moderation. Unless you are over-consuming calories, the saturated fat within coconut oil can actually provide you with added energy, not extra pounds. Essentially, this form of SF is capable of being broken down without being stored as body fat. We won’t get all scientific on you, but think of it has being a “healthy saturated fat”.

Second, coconut oil is satiating. In a nutshell - consuming it can make you feel fuller, longer. That’s because lauric acid comprises 50% of its fat content (thanks lauric acid!!). While a great benefit, we advise you to be careful. To keep you from spending your day in the restroom, it’s recommended that you don’t consume more than 2 tablespoons of this magical lipid per day.

In addition to providing energy and fullness, coconut oil is said to speed up the metabolism and enhance digestive health. To ensure you get your daily dose, we recommend putting it in your morning coffee because it’s easy, convenient, and (of course) it tastes great! It replaces unhealthy sugars and creamers, and leaves you with several additional benefits - physically and mentally.

PRO TIP: For max benefit, you’ll want to blend your concoction, not stir it! To jumpstart your journey, try one of these recipes.


For more tips, tricks, and inspiration, visit us online and follow us via social media!

To shop our performance enhancing supplements on Amazon, click here. 

4 Quick & Easy Hump Day Treats

Welcome to September, friends! We hope you all had an awesome holiday weekend. Since there's a good chance you took the opportunity to indulge over Labor Day, we decided to kickoff the month with four of our favorite smoothie recipes. They're so simple to make there's no reason not to - just blend and go. At the very least, they all make fantastic hump day treats!

2. Blueberry Smoothie
- 1 cup blueberries (They can be frozen, but they don't have to be. It's completely up to you!)
- 1/2 banana
- 1 tbsp. flax seed
- 1 scoop SmartProtein
- Almond milk (Add until the mixture is your desired consistency.) 

1. Green Smoothie
- 1cup spinach
- 1 cup frozen fruit (banana, mango, peach)
- 1/2 avocado
- 1 tbsp. flax seed
- 1 scoop SmartProtein
- Almond milk (Add until the mixture is your desired consistency.) 

4. Peanut Butter Banana Smoothie
- 1 banana
- 1 tbsp. PB2 (powdered peanut butter)
- 1 scoop SmartProtein
- Almond milk (Add until the mixture is your desired consistency.) 

3. GreenBerry Smoothie (We HIGHLY recommend this one - it's our favorite!)
- 1/2 banana OR 1/2 cup frozen fruit
- 1/2 cup blueberry
- 1 cup spinach
- 1/2 avocado
- 1 tbsp. flax seed
- 1 scoop SmartProtein
- Almond milk (Add until the mixture is your desired consistency.) 

Please note that if you're following the ketogenic diet, you can add MCT Oil or Coconut Oil to all of the smoothies above. Either way, we hope you enjoy! Let us know your thoughts.


For more tips, tricks, and inspiration, visit us online and follow us via social media!

To shop our performance enhancing supplements on Amazon, click here

Greek Yogurt Veggie and Chip Dip

Party hopping this weekend? Playing host at home?

Here's a 3-ingredient recipe that will add a guilt-free dip to your spread

[[Click on the image below to view the 1-minute video on YouTube.]]

You'll Need:

1. Fresh cut veggies
2. Plain Greek Yogurt
3. A packet of ranch or dill dip seasoning

How To:

Stir the seasoning packet into a cup of Greek Yogurt, adding slowly to taste. Dress a platter with an array of veggies and/or chips, add the dip, and you're good to go! 

Happy 4th of July! We hope you take the time this weekend to truly #LIVEBETTER. 

Hungry for another simple, healthy recipe? Try our Avocado and Black Eyed Pea Dip! Click Here for the full recipe.