Mass Building Black Cherry Chocolate Smoothie Prep time: 5 minutes Serves: 2 Ingredients: 2 cups fresh organic spinach, chard, or kale 1 cup full-fat, grass fed whole milk 2 cups ... Continue Reading
A Vegan Meal to Satisfy You: Protein Penne Pasta
Being powered by plants has plenty of amazing performance benefits and can significantly improve many health factors. Plants are incredibly nutrient dense and provide a lot of energy. Athletes who eat a ... Continue Reading
30 Minute Protein Pasta Skillet
30 Minute Protein Pasta Skillet Prep time: 5 minutes Cooking time: 30 minutes Serves: 4-6 Ingredients: 1 box of gluten free penne pasta 2 Tbsp olive oil 1 small yellow onion, ... Continue Reading
The Very Veggie Stew
Very Veggie Stew Prep time: 10 minutes Cooking time: 2 hours Serves: 6-8 Ingredients: 4 Tbsp coconut oil 1 tsp Celtic sea salt or Pink Himalayan salt 2 yellow onions, chopped ... Continue Reading
Fall Lamb Roast with Root Vegetables
Prep time: 15 minutes Cooking time: 8-10 hours Serves: 6 Ingredients: 4 lbs boneless lamb leg roast 2 Tbsp pink salt 1 Tbsp cracked pepper 4 tsp of Kerrygold butter ½ cup ... Continue Reading
Vegan Protein Meal: Cilantro Lime Quinoa Bowl
Athletes who abide by an animal-free ethos have a unique challenge when it comes to getting enough protein into their meals. The most abundant sources of protein in nature are animal based. Vegan and ... Continue Reading
Eating Pulses Can Reduce Your Eating Impulses
New research shows that eating beans, lentils, dry peas, and chickpeas – also called “pulses,” can result in modest weight-loss by reducing your appetite. This research also indicated that consuming daily ... Continue Reading
Want to Perform Better? Eat Your Greens
A study1 out of the University of Leuven in Belgium, published in Frontiers in Physiology, tested 27 moderately trained subjects. The subjects were given nitrate supplement capsules in low oxygen, hypoxia, ... Continue Reading
Kid Food Fix: Scratch Made Mac and Cheese
As a parent, I think a lot about what my kids put into their bodies. I made the transition to healthier eating when my older children were just starting elementary school. This means many of their food ... Continue Reading
4 Breakfast Salads to Fuel Your Morning
It’s time to shake up your routine and bring salads to the breakfast table. Salads may not be a typical breakfast food, but these four breakfast salads have a winning combination to start your day with an ... Continue Reading
Protein Powder 101
No sport has been left unscathed by a scandal involving the used of banned substances. The offending athlete’s excuse is often, “I didn’t know that I was taking a banned substance.” Whether or not that ... Continue Reading
Fix Your Meal-Prep Mindset
With a full-time job, gym time, social time, relax time, and anything else life demands, meal prep can be a daunting task. Fall brings back-to-school time, and that can be the last straw. Poor meal ... Continue Reading
Wellness Supplements for Performance and Health
I do not consider myself an athlete in the traditional sense, yet I work out and treat my body like the temple most athletes are known for. In the last 12 months I have made a few daily changes to my diet. ... Continue Reading
Sometimes You Need a Vacation
Vacations and travel have the tendency to pull you out of your comfort zone, especially if leading a healthy lifestyle is one of your top priorities. I used to be that girl. That girl who was ... Continue Reading
Do You Have Low Stomach Acid?
There is a good chance your digestion sucks. Mine did for a long time but I thought it was normal. People have come to believe that issues like indigestion, heartburn, upset stomach, gas, or bloating are ... Continue Reading
Savor the Summer: Time-Saving Grocery Store Meals
As the days get longer and hotter, the slow cooker goes in the cabinet and the outdoor grill gets cleaned off. When you'd rather spend time lounging at the pool and less time slaving away in the kitchen, ... Continue Reading
“It’s Not You, It’s Me:” 3 Signs You Need to Break Up With Your Diet
A while ago I was talking to a friend about a diet she was trying. She was going on week five, and though she had seen some results in the beginning, her progress was starting to slow and she was pretty ... Continue Reading
6 Seasonal Side Dishes for Summer
As summertime farmer’s markets get into full swing, I think more seasonally about the food choices I make. The added variety of vegetables available at the market this time of year expands menu options and ... Continue Reading
Clean Fuel: Chicken Tikka and Chickpea Masala
Endurance athletes require foods that provide sustained energy over multiple hours. Complex carbohydrates, such as those found in chickpeas, provide the energy release necessary for keeping your ... Continue Reading
3 Out-of-the-Box Avocado Recipes
I did not have my first avocado until I was in my late twenties. When you are raised a hard-core Italian like I was, there are not a lot of recipes - or any, for that matter – that include this delicious ... Continue Reading
Eat for Endurance: Chicken Sausage Quinoa Bowl
Once considered a fad food only for organic hipsters, quinoa has gained quite a following in the past few years due to its proven reputation as a high-power superfood. This ancient grain is renowned for ... Continue Reading
3 Simple Slow Cooker Recipes for Easy Meal Prep
Meal prep is an essential part of the athlete’s lifestyle. As athletes, we are constantly using up the fuel - food - we put into our bodies. Thus, being prepared with pre- and post-workout fuel, as well as ... Continue Reading
The U.S. Government Is Full of Bad Ideas About Food
The current U.S. government guidelines continue to tell us to eat less and exercise more. This has been the advice since the early 1990s when the Food Pyramid became the standard for the United States. But ... Continue Reading
Effects of Caffeine on Upper and Lower Body Strength
In a recent article I covered an interesting study that found caffeine didn’t improve motor unit recruitment or mechanoreception of the biceps. I noted the lack of results could have been due to too little ... Continue Reading
