Put Down the Sparklers and Pick Up Our Double Chocolate Skewers This 4th of July

Put Down the Sparklers and Pick Up Our Double Chocolate Skewers This 4th of July

This 4th of July we wanted to keep things simple. These double chocolate skewers require five ingredients and can be prepared in less than 15 minutes. That means more time to enjoy your 4th of July. Enough from us, check out the full recipe below! NUTRITIONAL INFO Double Chocolate Skewers Yields: 8 Servings |  Serving Size:  1 skewer Calories:  101 | Protein: 8g  | Fat: 5g | Net Carb: 3g  Total Carb: 7g  Prep Time:  7 minutes | Cook Time: 5 minutes | Total Time: 12 minutes Ingredients DOUBLE CHOCOLATE SKEWERS Method Preheat the oven to 350 degrees F and prepare a baking sheet with parchment paper. Cut the bars into 8 evenly-sized pieces. Bake them on the baking sheet for 4-5 minutes until they start to puff up. Remove and let cool. Cut the strawberries in half and remove the stems. Assemble the baked bars onto a toothpick or skewer and then top with a strawberry and a blueberry.... Read More
The Best Foods for Stronger Bones

The Best Foods for Stronger Bones

As you age, your bones become more fragile and bone density decreases—which can put you at risk for developing muscle loss, osteoporosis, and fractures or injuries. Yet, you can increase bone density and keep your bones strong and well with the right foods. What are these? Foods high in calcium, protein, and magnesium can build bone mass and muscle, so you’ll want to eat a variety of foods that contain these three powerful nutrients. And if you do think you’re more prone to risk of osteoporosis (it’s genetic!) or are on a diet where you aren’t eating these types of foods, you might want to supplement with your doctor’s approval. Either way, the best method to build stronger bones is through diet, rather than supplementation. So, work these delicious and versatile foods into your meals and snacks. Yogurt Yogurt is rich in calcium and protein, so enjoying one for a... Read More
4 Tips if You’re Starting a Plant-Based Diet

4 Tips if You’re Starting a Plant-Based Diet

If you are beginning a plant-based diet, you’ll want to make sure you’re eating the right foods and are prepared for the transition phase as your body adjusts to eating less meat. Since protein and iron are most readily absorbed by animals, you’ll need to incorporate plant-based proteins into each meal and snack and combine them accordingly to get enough. And as an athlete, you really depend on that protein for muscle recovery post-workout and to have enough energy and stamina to power through those workouts too. What’s more, your body and mind might feel different at first! That transitional period is real, so you’ll want to prepare yourself for what to expect and figure out ways to get through it with ease. Once you do, you’ll find you can totally thrive as an athlete on plant-based—it protects your heart, increases your intake of fresh veggies, fiber and other plant... Read More
The Best Things to Pair With Protein Bars for a Complete Meal

The Best Things to Pair With Protein Bars for a Complete Meal

Protein bars are great for settling the munchies and providing a fast dose of protein, and several are high in grams—offering 20 grams in just one bar! Yet, protein bars are also generally around 150-250 calories, which is more in the snack zone. And if you’re having a meal, where you’ll need an extra 150-300 calories, depending on your activity level, you’ll need to find ways to tack on additional calories and nutrients to reach your daily macronutrient requirements and get those extra vitamins and minerals. That protein bar may not contain enough calories to really fuel your body and keep you full until your next meal or snack. Plus, if you don’t eat enough during the day, you could cause muscle deterioration, fatigue and irritability, weakened performance during workouts, and malnourishment, which may increase risk for disease, too. Luckily, you can use a protein bar as a great starting... Read More
The Do’s and Dont’s for Making a Morning (or Post-Workout) Smoothie

The Do’s and Dont’s for Making a Morning (or Post-Workout) Smoothie

If you’re whipping up a smoothie for a morning meal on the go or for immediate recovery post-workout, you’ll want to make sure it is high in nutrition and isn’t just a calorie and sugar bomb in disguise. Many smoothies and shakes can have a lot of sugar, calories, and fat, especially if they are completely fruit based or have a variety of higher-calorie items like nut butters, granolas and starchy fruit. That’s why it’s important to be mindful of the ingredients you’re putting in your smoothies and shakes, so you can keep blood sugar stable and not over-consume in that quick snack. You won’t want to crash from sugar shortly into the day from breakfast or take in too many calories and sugar after a great, sweaty workout. Here are the do’s and don’ts for building the perfect smoothie or recovery shake. Do: Add in a Protein Powder While... Read More