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What to Eat Pre- and Post-Workout

There are many different approaches to fuelling your body to optimize your workout. Depending on what type of exercise you complete, and how long, the nutrition recommendations will vary significantly. Read on to learn how you can incorporate nutrition tips into your physical activity routine, and improve your performance! Before the workout Your body will need lean fuel. Avoid eating anything high-fat and deep-fried before a workout. For these foods to be properly digested, your gut needs to devote all of its energy to break down these foods. This will strain your digestive system while you work out because while you are exercising, blood flow to your gut decrease. The blood is redirected to your muscles, and they are supplied with fresh oxygenated blood. To avoid upsetting your...

My Favorite 3 Ways to Brew Iced Coffee

Making iced coffee is not as simple as pouring a pot of coffee over ice. If you've ever tasted that kind of “iced” coffee, then you'll know it's usually a bitter, watery mess. Fortunately, there are lots of easy ways to brew great iced coffee at home! Below are three of my favorites. In a French Press Brewing iced coffee in a French press is similar to brewing hot coffee; it just takes longer! If you want to try this method, be sure to start it about 12-24 hours before you plan to drink it. Simply double the amount of coffee you would use for a traditional French press, and leave the grounds to steep in the fridge overnight. In the morning, depress the plunger, and pour...

My Favorite 3 Ways to Brew Hot Coffee

I'm a coffee snob, and I'm okay with admitting that. I haven't owned a regular drip coffee maker in years because there are just so many other fun and delicious ways to brew hot coffee! If you're stuck in a coffee rut, or you just want to try something different, switching up your brewing method might be exactly what you need to fall in love with coffee all over again. Here are three of my favorite ways to make a delicious cup of hot coffee. French Press The French press has gotten popular over the past few years because you can also use it to froth milk (hello, at-home latte!). I love French presses because they deliver a much richer, more flavorful cup of coffee than a drip...

Family Dinners: Seasonal Recipes Grown-ups and Little Ones Will Eat Up

If they're available to you, opting for fresh, in-season fruits and veggies is a great way to add some variety to your usual meal rotation. Below, I've rounded up five delicious recipes that the whole family will love, and each one utilizes fresh spring produce! Australia’s Best Recipes Chicken Avocado Fettuccine Even little ones will love this dish! Fresh avocados lend a silky, creamy texture to the pasta sauce, and the seasoned chicken on top offers your family some healthy proteins. The recipe calls for pine nuts, which I love (who doesn't enjoy a little crunch with their creamy?), but if your kids aren't a fan, you can always serve them in a dish on the side so that everyone can add exactly the right amount. Betty...

3 Must-Try Recipes Involving Coffee

Anyone who knows me at all knows just how much I love coffee. I will try anything coffee-related at least once, and I'm always looking for new ways to enjoy my favorite drink. Over the years, I've found several delicious recipes that incorporate coffee in one way or another. Some are sweet; some are savory, but all are good enough to earn a place in my recipe folder. Today I'm going to share three of my favorites with you! Farm Flavor Coffee Glazed Pork Ribs Coffee is just as good in savory dishes as it is sipped straight from your favorite mug. A bold, flavorful coffee can add amazing depth and complexity to savory dishes, especially if you're using it on meat. This recipe combines strong coffee with brown...

Dietary Supplements to Support your Immune System

With the 2019 coronavirus COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19. Currently, no research supports the use of any supplement to protect against COVID-19 specifically. Before you take a supplement, consult with your health care provider to ensure it is a safe option for you. Some supplements may negatively interact with prescribed medications. Now more than ever, we are all focused on maintaining a vigorous immune system. Vitamins, minerals, and antioxidants are all supporting players that keep our immune system healthy. Consuming these nutrients through food in the diet is ideal. However, there are scenarios where certain food groups are missing...

Adventures in Arugula: 9 Must-Try Recipes

We’ve made it. It’s spring again and that means there is some beautiful and vibrant produce to check out. Enjoying fresh foods in season is a great way to help shake things up throughout the year. Let food spark a memory, honor a tradition, or create a new habit! Now especially seems like a great time to create new traditions for ourselves and our loved ones. Different foods and recipes can shake up a mundane week and keep things interesting. Introducing new flavors could also help you move past the last year by jolting your tastebuds awake with new experiences. An ingredient I’ve been inspired by lately is an old standard - arugula. Arugula is a fun, easy way to spice up the ordinary. It’s got a...

3 Supplements for Fat Loss (and One To Avoid)

If you have ever looked for a quick way to lose weight, you’ve surely encountered the following. Restrictive diets Detoxes and cleanses Extreme workout plans Miracle foods Overhyped supplements The list of fat loss hacks that over promise and under deliver is endless. But there are some supplements with a good track record that can “nudge” your body in the right direction when it comes to fat loss. Now keep in mind, these supplements are not going to “blast the fat” off of your body — no supplement can. But if paired together with reducing your overall food intake and maintaining an active lifestyle, they can provide a little bit more fat loss than you would have got without them. Here are our top 3 recommendations (and 1...

What Do You Really Know About Organic Food?

Since it landed in the aisles of Whole Foods, organic foods’ meteoric rise in sales has been seemingly unstoppable. If organic food was a company on the stock market, you would be kicking yourself for not investing earlier. When asked why they prefer organic, many respond by saying “It’s healthier” or “it’s just better for me”. But what do we really know about the organic foods we eat? Let’s dive into some lesser-known facts about organic foods. What You Should Know The organic standard is relatively young. Before the organic standard was established in the US, any company could slap an “organic” label on its product. The confusion this caused consumers eventually led to an official standard being set by the USDA in February 2001. Is organic food healthier? It’s...

Examining the Whole30 Diet: Can It Identify Food Sensitivities?

Since its inception in 2009, the Whole30 diet has become a staple among the New Year's resolutioners trying to get their eating patterns back on track after indulging over the holidays. Search traffic for this program reliably see’s a big spike at the beginning of each new year for those seeking a nutritional “reset”. The Whole30 officially codified their rules and rationale for the diet in 2012 when they published the book, It Starts with Food. The diet promotes itself as an accurate and reliable way to help you identify food sensitivities. But do these claims hold up? Let's take a look! Whole30 Rules As its name implies, this is a 30-day elimination diet where you must avoid the following: Added sugar (real or artificial) Alcohol (not even...