10 Tips to Make Meal Prep Easy

10 Tips to Make Meal Prep Easy

Healthy Eating for Women, Nutrition for Women
When it comes to fear-inducing words, “meal prep” seems to rank right up there with “Heeere’s Johnny!” from The Shining. But is preparing meals in advance really so scary? Perhaps the terror arises as you picture your entire Sunday being ruined slaving away in the kitchen. Or maybe you’re afraid your meals will be tedious and bland if you have to eat from the same large batch of turkey chili all week. No? Well, could you simply have a fear of failure, knowing that planning ahead isn’t your strong suit?Thanks for watching!Visit WebsiteWell, none of these concerns will come to fruition if you’re meal prepping properly. Plus, there are seven very real benefits of meal prep, ranging from time and money savings to reaching your goals faster because unplanned temptations…
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Is Your Diet Rock-Solid? – Oxygen Magazine

Is Your Diet Rock-Solid? – Oxygen Magazine

Nutrition for Women, Supplements for Women
Most people focus on the big players in the vitamin and mineral game — E, D, B, magnesium, calcium and the like. However, it might just be the little guys that can ultimately help you achieve your goals. Case in point: the trace minerals iron, zinc and copper. This trio is essential for helping the body transport oxygen, repair muscle and improve immunity, and although the Recommended Daily Allowance for each is pretty small, female athletes often don’t get enough. “Minerals are understudied or underappreciated in terms of sports nutrition,” says Robert DiSilvestro, Ph.D., professor of human nutrition at The Ohio State University. This, he adds, is likely the reason they aren’t on many athletes’ radar.Thanks for watching!Visit WebsiteBut they should be: DiSilvestro studied the effects of minerals in a recent…
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Summer Shape-Up Secrets – Oxygen Magazine

Summer Shape-Up Secrets – Oxygen Magazine

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
When trying to tone up and shed those last few pesky winter pounds, you know the score: Eat whole, clean foods, exercise regularly and cut back on vices such as sweets, alcohol and junk food. But there are a number of less obvious dietary strategies that have been proved by research to be effective in whipping your hibernating bod into shape. Here are the top 12 tips to get you shorts-ready in short shrift.Thanks for watching!Visit WebsiteA Picture Is Worth a Thousand … Calories?Pants too tight? Perhaps your Facebook feed is to blame. In today’s social media storm, everyone is eager to share their food porn, and while these opulent meals are just photographs and not the real thing, they can still have an effect on your physique. Multiple studies…
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Match a Snack – Oxygen Magazine

Match a Snack – Oxygen Magazine

Healthy Recipes for Women, Healthy Snacking Recipes, Nutrition for Women
Those who abide by the antiquated idea that you should not snack between meals likely assume that those additional calories come from sugary, fat-laden or processed nutrition bombs, but there’s definitely a smart way to snack. In fact, a well-timed and well-chosen snack can curb appetite, build muscle, boost energy and deliver necessary nutrients, and it can be a key player in fortifying a healthy diet and building a bikini-ready body. Thanks for watching!Visit WebsiteDeciding what constitutes a wholesome snack can be frustrating, however, so to make life a little easier, we’ve designed this mix-and-match snack generator. Simply choose one item from each macronutrient category — Proteins (P), Carbs (C) and Fats (F), and maybe a Flavor Booster for good measure — and behold, the nutritious and delicious combos appear.…
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Eat for Immunity – Oxygen Magazine

Eat for Immunity – Oxygen Magazine

Healthy Living for Women, Life, Nutrition for Women
You are what you eat — and what you eat can make or break your immunity. A poor diet that delivers empty calories and artificial ingredients into your body combined with an intense exercise regimen, lack of sleep and stress can compromise your immune system, making you more prone to injury and putting a halt to your results. Bulletproof your health with these research-backed nutritional strategies and avoid being bedridden by bad bugs.Thanks for watching!Visit Website Keep Quality CarbohydratesCarbs are getting a bad rap these days, especially with the ketogenic diet gaining popularity, but they happen to be the main fuel source for athletes and the preferred source of fuel for your brain. However, the kind of carbohydrates you ingest affects not only your brain power and physical strength but…
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Eat Your Blues to Stay in the Pink

Eat Your Blues to Stay in the Pink

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
Though small in size, blueberries pack a big nutritious punch. They contain the highest level of antioxidants of all the berries, and both fresh and frozen blueberries deliver a host of benefits, such as bettering brain function, promoting eye health, improving digestion and boosting immunity. Here are five ways to enjoy this wholesome summertime staple.Thanks for watching!Visit WebsiteAccording to research, the antioxidants in blueberries might help ward off fatigue and reduce swelling by clearing out the free radicals produced by your muscles during exercise. Blend together ½ cup of frozen blueberries, ½ cup of frozen strawberries or blackberries, ½ a frozen banana, 1 scoop of plain protein powder, 1 cup of unsweetened vanilla almond milk and 1 cup of baby spinach. Consume within one hour of training for best results.2.…
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Bone Broth Benefits: Why Souping Is the New Juicing

Bone Broth Benefits: Why Souping Is the New Juicing

Healthy Eating for Women, Nutrition for Women
Photo by Henrique Félix on UnsplashThese days, “souping" has become a hot term in the wellness world. Many health and fitness fanatics are substituting certain meals for easy-to-digest liquid-based options. Bone broth soups are one of the best choices you can make in this realm. Not only are they filling, but bone broth is also packed with vitamins and minerals (vitamin C, vitamin A, B vitamins, calcium, magnesium, potassium, collagen, glutamine) to help your muscles recover after tough workouts and to leave your body feeling satisfied and restored. Thanks for watching!Visit WebsiteThere are more than 19 easy-to-absorb essential and nonessential amino acids in bone broth: the building blocks of proteins. Amino acids have numerous metabolic roles, including building and repairing muscle tissue, supporting bone mineral density, boosting nutrient absorption and…
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3 Tips for Buying Protein Powder

3 Tips for Buying Protein Powder

Healthy Eating for Women, Nutrition for Women
You know that moment when you’re standing at your favorite natural foods or supplement store, staring at dozens of containers of protein powder and wondering how to select the right one? Yeah, it’s not just you. There are countless products to choose from, each with compelling advertising slogans, fierce logos and terminology you’d need a degree in chemistry to understand.   Thanks for watching!Visit Website    Megan Ostler, MS, RDN, dietitian for iFit Nourish, a gluten-free protein powder that is personalized for each customer’s nutritional needs, offers insight on shopping for protein so you can get out of that store and on with your workout: Quality of Protein When choosing dairy-based proteins, look for “whey isolate” and “micellar casein.” Science lesson: The basic protein components of dairy are whey and casein.…
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Erin Stern’s Top 5 Tips for Carb Cycling

Erin Stern’s Top 5 Tips for Carb Cycling

Healthy Eating for Women, Nutrition for Women, Training Advice for Women, Training Tips for Women
Our bodies are amazingly efficient. We adapt to training programs in a matter of weeks. If the physical stimulus doesn’t change, our bodies tend to stay the same. I think that eating the same foods day in and day out also can create a plateau in progress. The best way to encourage the body to change is to periodically adjust meal plans. Carb cycling is a great option if you’re looking to change things up, encourage the body to use fats for fuel, or to make your meal plan better fit your activity levels. The concept is relatively easy: Eat normal to moderate amounts of carbs most days, and toss in two to three days when you drop carbs to almost zero and eat fats for fuel instead. Thanks for…
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Karina’s Favorite Seafood Recipes – Oxygen Magazine

Karina’s Favorite Seafood Recipes – Oxygen Magazine

Healthy Dinner Recipes, Healthy Recipes for Women, Healthy Seafood Recipes, Nutrition for Women, Recipes By Meal, The Oxygen Challenge
  Zucchini Swordfish Serves 2 Ingredients: 1 large zucchini, sliced into thin, 3-inch strips ½ tsp black pepper 1 box precut white or oyster mushrooms Handful black olives, chopped 1 tbsp canned jalapenos, minced 2 1-lb swordfish steaks, fresh or frozen 2 tbsp extra-virgin olive oil 1 tsp black truffle oil 1 tsp balsamic glaze 1 bunch thyme, stems removed Instructions: Turn on broiler to 550 degrees In a medium pan, add oil and thyme. Cook for 2 minutes on medium, then add zucchini. Season with pepper. Cook, stirring frequently, for 10 minutes. Heat a separate pan to medium, add oil and mushrooms and cook for five minutes. Add olives, jalapenos and balsamic glaze and heat through. Remove from heat. Cover a baking sheet with aluminum foil. Season swordfish with…
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