As a trainer I get the protein powder question A LOT.
Do I like it? What brands do I recommend? When is the BEST time to consume it? Thoughts on using it as a meal replacement? Should I be baking with it? Mix with water or almond milk or both? Does it help with fat loss? Will it make me bulky?Read More
One of the only downsides to officially ushering in the holiday season (a.k.a. the day after halloween), is the end of daylight savings. It’s the worst. Not only is it starting to get dark earlier anyway, we are now losing an additional hour of precious evening light.
5:30pm now feels like midnight. Awesome.
Despite the early onset darkness that now plagues our country, the cure to lifting your spirits might be easier (and tastier) than you think. Make some brownies! But not just any brownies (because let’s save those calories for grandmas pie at thanksgiving), we’re talking about chocolate sea salt protein brownies!
The best part?
They don’t actually require any baking… (we know, this just made your day. Us too!)Read More
Most of us know by now that protein is important. It plays a vital role not only in weight loss and maintaining your desired body composition, but also in achieving optimal (or even basic) levels of health and wellness.
The official daily recommended intake is between 10-35% of total calories, or 0.8 grams per kilogram of body-weight. If that feels unhelpful, we agree. An easier formula is to take 0.36 x your body-weight in pounds. Or you can use this calculator.
But keep in mind this recommendation is only what is needed to prevent deficiency, not to thrive. This baseline also assumes a sedentary lifestyle, not exactly something to strive for either.Read More
Healthy snacks are a big challenge, and they are usually the thing that derails an otherwise healthy eating day. Unfortunately, over-doing it on snacks in-between meals is all it takes to halt (or even reverse) weight and fat loss progress.
The struggle is especially real when you work long hours, or are constantly on-the-go balancing errands, soccer practice and after school pickups.
So basically, if you are a human in today’s day and age, snacks are likely a struggle.
For most of us, the challenge is not having enough time to cook or chop something healthy. Not to mention the fact that even if you in theory had time, who is actually near a kitchen around 3pm?!Read More
Losing weight can be infuriating. It can feel like no matter how many salads you eat for lunch, or how many times you opt for fruit instead of fries (which, should that even be legal!?), the number on the scale just does not move. What gives??
I had a client in New York a few years back who wanted to lose 20 pounds. She was ready to make changes and put in the work, so we reviewed her food and exercise habits and made a few swaps. I was actually impressed by her willingness to abandon her beloved blueberry muffin breakfast for something more nutrient dense.
(Our connection to food is deep and complicated, and sometimes weird resistance pops up when we feel like we have to give up something we like in order to achieve something we want.)Read More
I'm from a desert, which means I did not grow up eating much seafood (land locked state, things from the ocean are not really New Mexico's specialty). So I don't think I really tried salmon until well into my 20's, and it was kinda not by choice at first...Read More
Ever see people at the gym with some kool aid looking drink in their shaker bottle and wonder what the heck it is? Or do you see people on Instagram posting selflie's with their BCAA's and wonder if it's just an attempt to look cool or more "hardcore"? (I've admittedly passed judgement before really knowing much about them). I can't vouch for every shaker bottle'sRead More
Sometimes ground turkey can be a little dry (blah), so when in doubt, add green chile! I know, I know, I'm partial, grew up on the stuff, but I'm telling you this recipe is so flavorful, NOT dry at all, and only takes 10 minutes to make. Plus you can get the green chile from Trader Joe's (t's not that spicy) for like $3 even if you don't live in New Mexico. I suggest you put it on prettyRead More
Love brownies but love handles? Same here. I also don't love the hassle that baking can be after a long day, too many dishes, too many steps, hence the birth of this 5-minute brownie. Sometimes you just really want something chocolate or sweet in the afternoon or after dinner. This is perfect for either occasion. You can even eat it as a quick meal replacement if pushRead More