pumpkin dessert gluten free I don’t know if it’s just because this year has been all-time weird, but I am LOVING fall. The return to traditions and the coziness of curling up at home have been super soothing and sweet, right? So you KNOW I’m getting into those fall flavors. It’s been so fun! And, listen, really savoring the flavors of the season doesn’t have to mean compromising on your #goals. You can get all those yummy, cozy flavors … [Read more...]
The 4 Foods You Need to Eat to Grow Your Butt
what foods make your butt bigger How about those booties, cuties?? We’re already more than a week into the Booty Challenge — how crazy is that? I’m having a ton of fun with it, and I’m already seeing results every time I slip into my yoga pants. But let’s not stop now. We’re just getting started! One of the questions I get asked all the time is what foods make your butt bigger. I mean, it’s probably the reason our Nutrition Guide to … [Read more...]
Fall Fruit and Vegetable Picks
The days are getting shorter, the temperature is falling, and the leaves are starting to turn… fall has arrived! While this is one of our favorite times of the year, let’s take a moment to mourn the end of fresh summer produce. Ok, the moment is up because fall brings with it a whole new assortment of fresh fruits and veggies to start weaving into your meals! Below are some of our favorites and some tips on how to select and prepare them! … [Read more...]
Whole grains or no grains? Food labels can be misleading
Food labels contain a wealth of information: calories, serving size, and the amounts of fat, sugar, vitamins, and fiber contained in a food, among other things. But do consumers know how to effectively use this information? A recent study showed that some consumers are struggling, especially when it comes to understanding whole grains. Recent study highlights consumer confusion For the study, published in Public Health Nutrition, researchers … [Read more...]
Sunbutter Rice Krispy Treats
Sunbutter Rice Krispy Treats Sunbutter recipe treats! OK warming- this is a TREAT not a “fat loss food” but it is a YUMMY higher protein makeover from traditional krispy treats! Here is what you will need: 3 tbsp ghee 1 10 oz package marshmallows 1/2 cup sunbutter (link to their website) 6 cups rice krispy cereal of choice 1/2 cup raw cacao or chocolate chips of choice Directions: 1. Melt ghee in deep pan on stove 2. Add the … [Read more...]
Flavorful and Easy White Chicken Chili
white chicken chili instant pot Happy fall ya’ll! Okay so… we know that it might not be total fall vibes yet (especially in California) considering this entire week we’ve been wearing shorts. And tanks. BUT the first official day of fall was yesterday and we are taking any excuse to celebrate! One of our absolute favorite things about fall is all of the delish fall recipes. Soups, stews, pumpkin everything, we’re about … [Read more...]
Booty Builder Breakfast Burrito
what foods make your butt bigger Did you see that we launched sign-ups for our 31 day Booty Challenge!? Ladies, I’m so excited about this one! I feel like during sweater weather, it’s easy to get sort of lax about really toning those muscles. But with fall here, it’s yoga pants weather. And you know what looks great in yoga pants? A cute booty! This challenge is completely FREE and is filled with 31 days of booty workouts to tone, lift and … [Read more...]
Nyrvana Guilt Free Chocolate
Nyrvana Guilt Free Chocolate Guilt Free chocolate!? BRING IT! This chocolate is everything… Seriously HOLD UP! I just discovered this guilt free “Smart” chocolate truffle and I need to tell the world about this. This is EVERYTHING especially if you love chocolate (who doesn’t) and if you are health conscious (who is not) and if you are wanting something to help with that morning focus or that 3 pm crash (who does … [Read more...]
Healthy Lunches On the Go
Lunch is important and it’s always tricky if you forget to bring something to work or school and don’t have time to get takeout. Plus – when you forget your lunch it is that much easier to make a trip to the snack drawer or live on an energy drink. Eating lunch is important to help keep your energy up throughout the day so you can stay focused, motivated, and get things done! When you fuel your body with healthy food you feel … [Read more...]
The BEST Healthy Stuffed Mushrooms
stuffed mushrooms You know when you get invited to a party, and you have to bring an appetizer? Or maybe it’s a little potluck picnic with your besties and you want to do something different than cheese and crackers… but you have zero ideas. Maybe you just crushed a workout and want a quick and yummy snack. Girl, I’m telling you, it’s time to make these stuffed mushrooms! These are my newest go to snack or appetizer … [Read more...]
5 Easy Ways to Get Rid of Belly Bloat Fast
Get Rid of Belly Bloat Fast We’re in the final days of our Summer Shape Up challenge! Can you believe it? Now that we’re on the tail end of this thing, I’m SO HAPPY to see how many of you babes have rocked it! I’m so proud of you for putting yourself first and making it happen! And after all of the hard work you’ve put in, I want to make sure you get the absolute best results possible. But there’s one thing that might be standing in your … [Read more...]
Sunbutter Cake Cookies
Sunbutter Cake Cookies Ingredients 1/2 cup sunbutter 2/3 cups almond flour 1/4 cup agave nectar 1/4 tsp baking soda 1/2 tsp pure vanilla extract 1 egg Directions 1. Combine all ingredients in a mixing bowl, stir completely blended. 2. Using ice cream scoop, scoop out cookie dough and spread each one on a baking sheet lined with parchment paper. 3. Press down on the top of each with a fork and bake 10-15 minutes 4. OPTIONAL: Top with sprinkles … [Read more...]
Food insecurity, COVID-19, and eating disorders
Every human in the United States can attest that COVID-19 has changed our way of life. In addition to shining a light on the prevalence of racial and ethnic disparities, socioeconomic status, and weight status on outcomes in COVID-19, the pandemic is driving food insecurity to an all-time high. So, what is food insecurity? Food insecurity is a disruption in food intake or eating patterns because of lack of money and other resources. The United … [Read more...]
You Can’t Live Without These Cucumber Cream Cheese Rounds
cucumber appetizer with cream cheese Need a delish summer snack that’s healthy and won’t have you cooking for hours in the kitchen? Look no further girl because these cucumber cream cheese rounds are just what you’re looking for! We are absolutely loving this cucumber appetizer with cream cheese (yum) not only for it’s mouthwatering taste but for all of the amazing benefits it has! Why we’re actually so … [Read more...]
5 Best Life Hacks for Eating Healthier
healthy eating hacks Thank goodness we live in the era of life hacks, right? I mean, if you haven’t tried frozen grapes to keep your wine cold, you’re missing out. We just have so many options to make it easier for ourselves to live our best lives. And that’s definitely true when it comes to eating healthy! I just feel like every year, it gets simpler for me to make good food choices. And that’s def thanks to some hacks I use on the … [Read more...]
Nut Allergies and Outgrowing Them
Nut Allergies and Outgrowing them For years I shared that my daughter was extremely allergic to nuts from the time she was 2. We found out when we gave her a tiny taste of peanut butter at age 2 and she had a reaction. Further testing gave us a long list of all the nuts she was allergic to. As most moms are with this diagnosis, I was always nervous about hidden nuts in foods, in other kids lunches, in her environment and more. We carried Benadryl … [Read more...]
The Tastiest Healthy Ice Cream Alternatives
healthy ice cream alternatives It’s summer, and we all know during summer, the craving for ice cream is REAL. A good vanilla on a hot day sounds amazing, but might not make you feel so amazing after! But babe, you deserve a sweet treat after the hard work you put in using the LSF App and keeping nutrition on point with some of the LSF meal plans. We’re all for treating yo’self but finding healthy alternatives to your usual … [Read more...]
Envisioning food security: Steps we take now can help
Before the start of the COVID-19 pandemic, food insecurity (lack of reliable access to nutritious food) was a considerable problem, affecting 11% of the country, with higher rates among low-income and racial and ethnic minorities. The shutdown of businesses to slow the spread of COVID-19 has led to historically high levels of unemployment, most recently reported at 11% in June. That translates to more than 40 million people losing their jobs. … [Read more...]
Fueling Your Body Pre and Post Workout
Did you know that fueling your body well before and after your workout can help you push beyond plateaus and help you reach your goals faster? The best way to fuel your workouts is to eat a well-balanced diet that contains veggies & starches for carbohydrates, lean meats, legumes & fish for protein and healthy fats like avocado and olive oils. This should be the largest source of nutrients for a healthy body. Eating at least 1 hour before … [Read more...]
Lemon Blueberry Gluten Free Muffins
Gluten Free Muffins Get baking with these Lemon Blueberry Gluten Free Muffins! These muffins are absolutely delish and will pair perfectly with your morning coffee. The best part? They’re completely guilt-free! Out of all of the things I eat in a day, these muffins are one of my new Summer faves. Enjoy this new recipe and let us know what muffin flavor we should health-ify next in the comments! Plus you HAVE to try out one of our … [Read more...]
Is An Alkaline Diet Really Healthier?
Of all the ways you can easily become confused by what foods are “healthy,” the most common is the cruelest. The diet industry loves to take a concept that you understand on a basic level, and then twist science to make it seem that certain foods are dangerous to your health. The manipulation of fear pushes you towards more restrictive diets, “requires” you to waste money on tests that only heighten your fear … [Read more...]
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