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...]
The Number 1 Reason You Didn’t Lose Weight
how to lose weight When I started my weight loss journey, I spent so much time trying to figure out how to lose weight. I read a ton of articles and tried about a million different things. But it can get confusing, right? Like, some people tell you that you shouldn’t be eating any fat if you want to shed pounds, but then you turn around and other people will say you NEED fat to lose weight. Same goes for carbs. Long story short, there’s a … [Read more...]
How to Reduce Symptoms of Hypothyroidism
reduce symptoms of hypothyroidism You probably don’t spend a lot of time thinking about your glands. I mean, why would you?? But I’ll tell you what, even your body’s tiny glands can have a big impact on the way you feel day in and day out. I know that first hand. I’m years into my hypothyroidism diagnosis, and I finally feel like I have a handle on my symptoms. Quick refresher: hypothyroidism is a condition you get when your thyroid … [Read more...]
The Protein Bar Fitness Trend (Market Size & Growth)
Some thirty-five years ago, the California-based PowerBar company launched the first-ever commercial energy bar designed with endurance athletes in mind. The invention later spiraled into the modern-day protein bar, packing over 20g of the muscle-building nutrient in a wrapped, chocolatey, & easy-carry serving. Just grab a bar from the pantry, toss it in your gym bag, and that’s it! Today, the protein bar fitness trend is a … [Read more...]
15 Grim Statistics on College Students Eating Habits
Fleeing the nest and lavishing in that newfound college “freedom” is an eye-opening change for fresh-faced 18-year-olds dying to test boundaries. But while all colleges hide mythical urban legends in their history, one college “myth” is very real and very widespread: The dreaded Freshman 15 (or 5, or 30). Just how reckless are those all-you-can-eat on-campus meal plans, nearby 24/7 fast food joints, and vending machines in seemingly … [Read more...]
5 inflammation-fighting food swaps
Inflammation: if you follow health news, you probably hear about it often. When is inflammation helpful? How can it be harmful? What steps can you take to tone it down? What is inflammation and how does it affect your body? If you’re not familiar with the term, inflammation refers to an immune system reaction to an infection or injury. In those instances, inflammation is a beneficial sign that your body is fighting to repair itself by sending in … [Read more...]
Do You Really Need to Eat Chicken and Broccoli?
It started with an article called The Most Dangerous Diets Ever when I used to direct a large wellness site. The post included dieting methods like “The Tapeworm Diet” (which is exactly what it sounds like), “The Cookie Diet,” and the forgotten “Prolinn Diet” (a nice mix of starvation + slaughterhouse byproducts). It was a sobering reminder of all the crazy diets that have come, gone, and been reincarnated with new twists. In the first week, more … [Read more...]
How Food Becomes Belly Fat
It’s unfair, really. Some people can eat whatever they want and never gain an inch — while for the rest of us, yesterday’s Chipotle seems like the reason our pants don’t fit today. The problem isn’t just about looks. Abdominal fat has been linked to a host of scary health issues, including cardiovascular disease, type 2 diabetes, and breast cancer. “It’s not solely an aesthetic issue,” Andy Bellatti, MS RD, says of belly fat. “There are … [Read more...]
Simple Ways To Reduce Belly Fat
To reduce belly fat, we first need to understand a few things about fat, so majorly there are two types of fats playing a role in our scenario 1) White Fat, 2) Brown Fat. White fat is the one which gets accumulated in your belly and even in other parts like arms, legs. It proves itself a reason for obesity and other health complications like heart disease, blood pressure, Asthma, etc. This renders us to find ways to reduce it. Whereas, … [Read more...]
Modest Glycogen Depletion May Impact Lifting Performance More Than You Think
This article is a review and breakdown of a recent study. The study reviewed is Subcellular Localization- and Fibre Type-Dependent Utilization of Muscle Glycogen During Heavy Resistance Exercise in Elite Power and Olympic Weightlifters by Hokken et al. (2020) Key Points The presently reviewed study (1) sought to evaluate the effects of a high-volume resistance training session on localized depletion of distinct muscle glycogen storage depots in … [Read more...]
Are Millennials Fitness Freaks? (Statistics, Facts, & Trends)
Millennials are always in the limelight, but never for a good reason. We’re always copping the blame for absurd things, like destroying casual dining, not buying enough diamonds, skipping out on golf, and — worst of all — leaving cereal in the 2000s! Business Insider even dedicated an entire article to discussing the 19 industries and products we’re single-handedly ruining as a generation. But for us Millennials (also known as Gen … [Read more...]
The BEST Nutrition for Hypothyroidism
Hypothyroidism Meal Plan So, you have hypo. You’ve gone through that guesswork of trying to figure out what’s going on with your body… Now, you just want to help yourself feel as good as possible. We got what you need girl – that’s where our LSF hypothyroidism meal plan comes in, Hypo 101! I’m telling you, this thing has ALL the great stuff I’ve learned over years and years of dealing with hypo. It’s not just recipes to help you … [Read more...]
4 Healthy Lunches That Aren’t Salad
healthy lunch ideas Spring is heeeeere!! Can you feel it? I’ve been loving these late sunsets, plus the weather is getting so much warmer. It makes me so happy! I’ll tell you what, though. When the weather is nice, I have a harder time wanting to spend very long in the kitchen. Like, I def know that putting in my meal prep is key to staying strong on my #goals. But lately, I’ve been finding myself wanting to get in and out of the kitchen as … [Read more...]
Fact or Fiction: Let’s Explore the World of Food and Nutrition
I am a food lover, and if you are someone who has fast metabolism like me, you have no idea how blessed you are in this case. You might be the one to whom people say that “Heyyy!!! You are so skinny, don’t you eat?” I know that this sentence might have pissed all your teenage life. But, as you are aging, I am sure you are very well enjoying it. You can eat all you want and still get no fat. How amazing is that? Right?! So, … [Read more...]
Zero weight loss from zero calorie drinks? Say it ain’t so
Are you trying to cut back on calories by making the switch from regular soda to diet soda? Do you prefer carbonated water with a bit of flavor, such as Hint or LaCroix? Or maybe you’ve purchased a carbonating device like SodaStream or Drinkmate? Research suggests that none of these choices may actually help with weight loss. Worse, they might even lead to weight gain! The reason might surprise you. It sure surprised me. The problem with regular … [Read more...]
Easy CinnaBun Mug Cake Recipe
healthy mug cake recipe Did you know March is International Nutrition Month?! Out favorite month We love creating alllll of the healthy recipes for you babes so you can totally enjoy every meal but also FEEL amazing too. I am also so excited, because today is my birthday!! I am going on a little staycation with Ryan next week and can’t wait to celebrate. But let’s be honest… nothing screams birthday more than cake. I … [Read more...]
4 essential nutrients — are you getting enough?
The newest dietary guidelines for Americans say that many Americans don’t get enough of four vital nutrients. Over time, a shortfall of these nutrients may affect different aspects of your health, from teeth and bones to your heart, gut, muscles, blood pressure, weight, and more. What is a nutritional shortfall? Nutritional advice can be confusing. Eat more of this, less of that. Make sure you get enough — but not too much. It’s no wonder … [Read more...]
Homemade Protein Bars – The Perfect Power Snack
Need a snack to power you through your day at work, the gym, or just out and about? These protein bars are the perfect power snack for on the go! They are simple and customizable! Plus, you can prep them and store them in your fridge for the rest of the week! Homemade Protein Bars Ingredients 1 Cup Oat Flour (or another flour substitute) 1 Cup Vanilla or Chocolate Protein Powder 1/2 Cup Peanut Butter (or other nut butter) 2 Tbsp Agave 1 1/2 … [Read more...]
Feeling Hangry? 4 Simple, Effective Ways to Control Your Hunger
How To Control Hunger Sticking to a healthy eating plan can feel like a full-time job. There’s the meal prep, carefully weighing portions, and tabulating carbohydrates, proteins, and fats to try and make sure you have the perfect balance of calories. All of that work usually leads you in one direction: feeling hangry. It’s hardly an appropriate reward for your hard work. Much of the difficulty of adjusting your diet is the byproduct of the … [Read more...]
Healthy Banana Oatmeal Pancakes
healthy pancakes recipe Happy Monday LSF Fam! What better way to start off your week than eating a hearty breakfast? It’s true that a healthy meal in the A-M is super important, especially for those of us who exercise in the morning. It replenishes your muscles and brain so you can make the most of your workout! For your brekkie this week, we’re sharing our all-time favorite healthy pancakes recipe that’s super delish and nutrish! And you’re … [Read more...]
In Control: How to Manage Sugar Cravings
I eat a small bowl of Frosted Flakes almost every night. I think it might be one of the best things I do for my health. That’s probably not the confession you expect from a fitness pro, but learning to be in control of your diet is the ultimate goal that changes the way you see food and eliminates so much unnecessary stress. In order to have control, you need to not fear food, especially the options that lack health benefits. Most people have … [Read more...]
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