Get your fix of fresh fruits and vegetables all winter long! More than 25 delicious varietals are in season from December through February and easy to add to your diet. The best part? Because they’re in season, they’re often cheaper than other fruits and veggies sold at the store and will be abundant at your local farmer’s market. Learn about these vitamin-rich, cold-weather foods that will help keep you healthy this winter season! … [Read more...]
Easy, Healthy Holiday Recipes for a Crowd
Planning to host family or friends this holiday season? Knowing what to make for a big group can be challenging—and time consuming. Focus on simple and healthy recipes that feed a lot of people. We’ve compiled an easy-to-make, four-course dinner for 12 people so you can spend less time in the kitchen and more time enjoying the company around you! Appetizer: Mini Muffin-Tin Quiches with Smoked Cheddar and Potato Low calorie, low carb, … [Read more...]
Leftover Thanksgiving Turkey Recipes
It’s the day after…no let’s back up a little bit. It’s the night of Thanksgiving, the fun is done, family and friends have gone, and you may be left with more food than anticipated. Your first thought is, “I’ve got this,” as you pack full every container you own and shove them in the fridge, despite your best efforts to pawn leftovers off on guests as they walked out the door. The dressing, mashed potatoes, green bean casserole, corn, candied … [Read more...]
15 Sad College Dining Meal Plan Statistics (Rising Costs)
Ahh, college dining halls — where roommates become friends, the freshman fifteen becomes a reality, and the line wraps around the building from 8 a.m. to 8 p.m. (What’s not to love?) Oh, right, the “luxury” of on-campus dining is also ridiculously expensive. So pricey, in fact, that skipping the meal plan could afford you a year’s tuition at a community college, a 2009 Honda Civic, and four months’ worth of rent for a one-bedroom … [Read more...]
13+ Sad College Student Obesity Statistics & Research
Welcome to the US of A — where 70%+ of adults are overweight, 7-Eleven serves up diabetes in a cup (64 oz. Double Gulps), and overweight airline passengers need to buy two dang seats! (Read it in Cletus’s voice from GTA 5 for the full effect.) Obesity in America isn’t a new concept, but it certainly is a discouraging one. In fact, US obesity rates have more than doubled since 1980, even in the health-conscious Generation Z. But just how … [Read more...]
Healthy and Delicious Sweet Potato Casserole
Thanksgiving side dishes just hit differently. Green beans, rolls, mashed potatoes, stuffing, and one of my favorites – sweet potato casserole. There’s something about it that always makes me think of home. Thanksgiving is a great time of year to remember balance. We can enjoy great comfort foods and maybe a football game too while spending time with family and friends. Balance is necessary for a healthy lifestyle. Since life and … [Read more...]
Best Time to go to the Gym
What is the Best Time to go to the Gym? There isn’t a universal time that’s best for working out. Many factors can help determine the best time for you to go to the gym. Learning how to balance and prioritize all your different lifestyle, schedule, and social commitments—as well as understanding the results you are looking to achieve—will set you up for success as you make fitness a routine part of your life. Know Your … [Read more...]
Emotional and Social Benefits of Exercise
Social Benefits of Exercise We hear it every day; exercise is good for you. But exercise benefits more than just the way your body looks. Creating healthy habits and having the confidence to try new things are just the beginning of the positive ways exercise can impact your life. Regular physical activity gives you the ability to create good habits that can have a lasting impact on your social life. This article is designed to show you all the … [Read more...]
Calories and Weight: From the Lab to the Real World
Key Points: Short-term weight fluctuations are primarily driven by water retention or water loss. Don’t freak out about them. Make sure your calorie intake is at the level you think it is. Most people are quite bad at estimating their intakes. Your body has regulatory mechanisms that try to prevent weight gain and weight loss (though they tend to fight against weight loss a bit harder), meaning that you may need to cut on lower calories than … [Read more...]
From Mass to Energy: The Basic Physiology of Calories
Key Points: The Calorie is a unit of heat, but Calorie intake and expenditure are manipulated to affect changes in body mass. That may seem nonsensical (using heat and mass almost interchangeably) without a decent grasp of the underlying physiology of metabolism. This article starts by ignoring calories and simply tracks the movement of mass through your body, from the time you eat food to the point of excretion. Before being excreted, the food … [Read more...]
Time Restricted Eating Is All About Age and Sex
Intermittent fasting, the process of time-restricted eating (TRE) counts for something when it comes to weight loss, and some diseases. Time-restricted eating (TRE) is the bright shiny toy everyone wants on their diet list these days. Yeah, you can call it intermittent fasting. Salk scientists studying TRE in mice, looked into how it promotes multiple health benefits besides weight loss. The study also shows that these benefits may depend on sex … [Read more...]
15 Sports Nutrition Industry Statistics & Market Trends
Three-time Mr. Olympia runner-up and three-time Arnold Classic victor — Kai Greene — once offered up this bit of wisdom: “Bodybuilding is an art; your body is the canvas, weights are your brush, and nutrition is your paint. We all have the ability to turn a self-portrait into a masterpiece.” But there’s definitely a third piece Greene forgot to mention: sports supplements as the palette. It takes a perfect blend of all three to build an … [Read more...]
20+ Protein Supplement Industry Statistics & Market Trends
There’s an ancient proverb in the Swoly Bible that reads; “Proteins are like LEGOS. Protein is the building block of muscle; LEGOS are the building blocks of building blocks. Ipso facto, you can never have enough of either.” – The Brofessor That one’s Confucius-level deep and — perhaps unintentionally — dead-on accurate. (The protein part, not the LEGO bit; anybody with a soul knows you can’t have too many LEGOS.) The protein … [Read more...]
CTCT 2021 Winner – Highlight Sarah Maedel
CTCT 2021 Winner I really love this community. Anytime I’m feeling like my motivation isn’t where I want it to be, I check in with you guys. There’s much encouragement among you all and such truly amazing results that it always gives me the nudge I need! That’s especially true during and right after we do a challenge, because you guys do insanely hard work — and the results show! For real, I am continually blown away by the results you … [Read more...]
Gluten-Free Chocolate Chip Cookies
Gluten-Free Chocolate Chip Cookies 1/2 Cup Coconut Oil Melted 3/4 Cup Granulated Sugar of choice (monk fruit, coconut) 1/4 Cup Mashed Banana 2 Tsp Vanilla 1 1/3 Cups Gluten-Free Flour or Oat Flour 1 Tsp Baking Soda 1/2 Tsp Baking Powder 1/4 Tsp Salt 1 Cup Chocolate Chips 1-3 Tbsp Milk of Choice (if needed) Preheat oven to 375 degrees and prepare a baking sheet with cooking spray. Mix coconut oil until whipped consistency. Add in sugar, … [Read more...]
The Rabbit Hole: How Much Protein Per Meal?
I’m no stranger to questions and concerns about how much protein you can enjoy. I’ve seen everything from worries about kidney damage (not scientific evidence for those with healthy kidneys) to (very wishful) thinking that high levels of protein will automatically transform into muscle. If only it were that simple. But, the most common question usually revolves around, “How much protein can I eat in one meal?” Personally, … [Read more...]
Berry Blast Nice Cream
Nice cream recipe Have you tried making nice cream? I feel like there were so many recipes coming out that were overcomplicated and didn’t ever turn out the way I hoped. So, I created this nice cream recipe to help simplify it for all of us and make a dessert this twice as nice! Not only is it a healthier option than traditional ice creams (lower in sugar, fat, calories, etc.) it also has added benefits for you! This nice cream recipe … [Read more...]
Will You Make it Past 50?
Will you live past the age of 50? As I write this my heart is racing, my hands are shaking, and my breath is…UNCOMFORTABLE. 27 years ago the course of my life changed forever. My dad, who was my world, died of a heart attack. No warning. No goodbyes. Just gone. He was 49. 2 months shy of turning 50, the EXACT age of me today. I’ve feared this day for 27 years. Would I have my dads fate? Will I make it past his years? Will I make it to … [Read more...]
The Deets on What to Look for in a Protein Powder
which protein powder is best for me I have spent years researching one question: which protein powder is best for me? I swear, I thought it was gonna be such an easy thing. Like, researchers know a ton about which proteins our body can use most easily, and I know from personal experience what works in my body. Whey protein, for example, can give me digestive issues, so I try to steer clear of it. But when I set out to try to find out … [Read more...]
The Hierarchy of Nutrition
“I don’t know what to believe.” If you’ve ever read a fitness magazine or searched for any health-related information on the Internet, this is probably how you feel. Or, maybe it’s more like, “WTF! Why does every piece of information contradict one another?” Every day, it can seem like something is bad…and then good…and then bad again. At some point, you might even wonder what is safe to eat. First carbs are bad, then fats, and even … [Read more...]
The Best Baked Oats
Nothing like oatmeal in the morning to fuel your day, right?! Sometimes oatmeal can be boring…that’s why we’re shaking it up with these baked oats. Super simple and delicious this is the best way to start your morning. They will help you fuel up and take on your day! The Best Baked Oats Ingredients 1 Cup Oats 1 Banana 1 Egg 1/2 Cup milk of choice 1/2 tsp baking powder 1/2 tbsp agave 1 tbsp nut butter of choice 2 tbsp chocolate … [Read more...]
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