SunButter Fudge with Marble Swirl 10 Minute prep time, 1 hour FREEZER time Ingredients: 1 cup chocolate chip morsels or Dark Chocolate melted 3/4 cup SunButter Baking items: 1 square silicone mold for candies Directions: On a stovetop melt 1/2 cup of sunbutter and 1 cup chocolate stirring until smooth Pour once blended into the silicone squares filling them 3/4 of the way! Top with a dollop of additional melted sunbutter on top of each … [Read more...]
Can’t Miss New Year’s Eve Cocktail + Appetizers
holiday cocktail recipe Merry Christmas Eve! As we are getting ready for NYE next week, it’s time to really get our holiday cheer on – because, Holy Christmas! We all need a little jingle juice about now. The year that was 2020 is finally finito. And you bet we’re gonna toast that sh*t show right into our rearview mirror. To celebrate, we have concocted an amazing holiday cocktail recipe that’s low in sugar but, oh so high in spirit! After … [Read more...]
Healthy Holiday Cinnamon Rolls
healthy cinnamon rolls One of my favorite sweet indulgences is cinnamon rolls! They’re just perfect to serve during the holidays on Christmas morning or a delish dish when company arrives. Cinnamon rolls, a treat which came over to the U.S. from Denmark and Sweden, can be such a chore to bake. Usually, they’re loaded with butter and refined sugar – not great for our waistlines or our health. You may think there is no such thing as healthy … [Read more...]
21 spices for healthy holiday foods
The holiday season is one of the hardest times of the year to resist salty, fatty, sugary foods. Who doesn’t want to enjoy the special dishes and treats that evoke memories and meaning — especially during the pandemic? Physical distancing and canceled gatherings may make you feel that indulging is a way to pull some joy out of the season. But stay strong. While it’s okay to have an occasional bite or two of marbled roast beef, buttery mashed … [Read more...]
Shedding Some Light on Vitamin D Supplementation: Does It Increase Strength In Athletes?
This article is a review and breakdown of a recent study. The study reviewed is Effects of Vitamin D3 Supplementation on Serum 25(OH)D Concentration and Strength in Athletes: A Systematic Review and Meta-analysis of Randomized Controlled Trials by Han et al. (2019) Key Points While much of the vitamin D literature focuses on the general population, the current meta-analysis (1) sought to determine if vitamin D supplementation enhances strength … [Read more...]
Shrimp Summer Rolls with Sunbutter
Shrimp Summer Rolls Shrimp Spring Rolls with SunButter Sunflower Butter sauce… Ingredients: 1/2 lb cooked, peeled, sliced in 1/2 1 shredded carrot 1 thinly sliced cucumber Cilantro Lettuce Mint Rice paper Directions: Soak the rice paper, wrap all the above ingredients Sauce: Mix 1/2 cup sunbutter with 1/2 cup coconut milk 1 tbsp fish sauce 2 tbsp hoisin sauce 1 tsp crushed red pepper flakes 1 tsp minced ginger Use as a dipping sauce or … [Read more...]
5 Reasons You Should be Eating Pumpkin
health benefits from pumpkin You didn’t think pumpkin season was over, did you? I know we often associate pumpkins with Halloween. I mean, duh. But the thing is, I think pumpkins should never go out of season! And I don’t mean for decor. Pumpkin is an insanely healthy food choice and health benefits from pumpkin are crazy. For real, they offer so much to your body, they can help your eye and skin health, and they can even support weight … [Read more...]
Quarantine snacking fixer-upper
The “battle of the bulge” gained a new foe this year: quarantine snacking. Sales of snack foods like cookies and crackers shot up in the early days of lockdowns, and recent consumer surveys are finding that people have changed their eating habits and are snacking more. We don’t yet have solid evidence that more snacking and consumption of ultra-processed food this year has led to weight gain. While memes of the “quarantine 15” trended … [Read more...]
Trader Joe’s Holiday Must Haves
best trader joes food How could you even pick the best Trader Joe’s food? There are SO MANY OPTIONS. Seriously, sometimes when I feel like I need some recipe inspo I just go to Trader Joe’s. I spend a lot less and come home with tons of delicious food! I built a bunch of the recipes in the Holiday Survival Guide & Recipe Book off of Trader Joe’s favorites and my list of their best foods and holiday must haves just keeps … [Read more...]
Yummy (and Healthy) Thanksgiving Veggies
Want to try something new this year? Veggies always seem to be the last to get eaten, but not this time! These three yummy vegetable dishes are sure to be a hit with everyone. Plus, they’re a healthier spin on Thanksgiving sides. Try one or all three! Roasted Seasoned Carrots 2 lbs carrots of your choice (thinly sliced or into 1 inch pieces) 3 tbsp olive oil 2 tbsp honey or agave 1 tsp minced garlic 1/2 tsp thyme 1/2 tsp salt 1/4 tsp … [Read more...]
Sunbutter Granola Clusters
Sunbutter Granola Clusters High Protein, healthy fats, and lots of wholesome goodness! I hope you love these tasty treats as much as me and my family do! Here is all you need to do to make them! Ingredients: 1/3 cup agave nectar1/3 cup sunbutter2 tbsp coconut oil1 tsp vanilla1 cup granola1 cup rolled oats3 tbsp chopped nuts of choice1/4 cup chocolate chips, or more if you like Directions: 1. Place parchment paper on baking … [Read more...]
Roasted Parmesan Rosemary Sweet Potatoes
healthy thanksgiving recipe It wouldn’t be Thanksgiving without the annual gorge-fest taking place at family dinner tables across the country. And girl, we know if you have anything to do with it, that feast is gonna be fire! But if you’re worried about losing some of the fitness gains you’ve made from crushing it all year, why not save your thighs some lunges and try replacing one or more of your traditional dishes with a healthy Thanksgiving … [Read more...]
No Equipment Thanksgiving Workout Challenge
Thanksgiving week is always busy and can be stressful. Working out can help release your stress and help you feel better – but you might not have as much time as you usually do. If you take a little bit of time to get your body moving it can make a big difference! We challenge you to try out our no equipment Thanksgiving workout challenge. Check it out! Thanksgiving Week 100 Workout Challenge 30 Jumping Jacks 15 Push-ups 20 Squats 15 … [Read more...]
Which are the Top Energy Supplements for Men?
Having a well-balanced diet, exercising regularly, and getting a fair amount of sleep are ways to get the appropriate vitamin supply to our body. But not always it is possible to get going. Several people suffer from certain vitamin deficiencies, which can be maintained by taking supplements. Supplements aid men to maintain the gap by offering the right amount of ingredients that were missing before. Some of the best energy supplements worldwide … [Read more...]
Pumpkin Spice Crumble Muffins
Healthy pumpkin muffins Happy November! It’s a brand new month and the fall vibes are in full swing. In California, it’s still been pretty warm but it’s FINALLY getting a little chilly and we are ready to light those fall scented candles and get our cozy on (and maybe snack on one of these healthy pumpkin muffins or two…) The weirdest thing about November is that it’s half fall, half Christmas vibes. The LSF … [Read more...]
4 Detoxifying Foods + Tips You Need RN
foods that detox your body Halloween was so fun, right?? I love seeing everyone’s costumes on Insta! You guys looked so great!! But you know what’s not so great? The amount of sugar and alcohol we all usually consume during the spooky holiday. Between the candy and the on-theme cocktails, I know I definitely did a number on my body. It was super fun to celebrate, but I’m ready for a detox now, for sure. You feel me? Perfect! I’m … [Read more...]
Intermittent fasting: Does a new study show downsides — or not?
Intermittent fasting (IF) is an approach to eating based on timing. The idea is that fasting for long enough allows insulin levels to fall low enough that our body will use fat for fuel. Growing evidence in animals and humans shows that this approach leads to significant weight loss. When combined with a nutritious, plant-based diet and regular physical activity, IF can be part of a healthy weight loss or maintenance plan, as I described in an … [Read more...]
The expert Reverse dieting plan that will change your life forever
Have you lost weight recently? Are you wondering what to do next? Well, if you said yes, reverse dieting is what you need. This one is a diet plan that gradually increases calories in your body after a successful weight-loss session. It not only helps increase metabolism but gives a boost to your energy levels in no time. Let us take a look at the reverse dieting plan that can help change the game for you! What is reverse dieting? Once you … [Read more...]
The 10 BEST Halloween Movies + Cocktail Recipe!
Halloween movies to watch Cheers, witches! It’s Hallo-week! I think Halloween is SUCH a fun holiday. I love any excuse to get dressed up, obviously. Plus, I get super into fall flavors. I know Halloween can be super tempting with all the candy, but you can totally enjoy the season without messing up on your health goals. Don’t believe me? Check out these healthy and oh-so-good pumpkin oat bars. I think they’re a super perfect … [Read more...]
Healthy Pumpkin Oat Bars (GF)
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...]
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