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FitnessHealthRecipes

The Top 8 Protein Sources for Vegetarians

You can get protein without meat. By eating a variety of healthful vegetarian foods, you can easily cover your protein bases. Meat has become synonymous with protein, so many consumers struggle to identify non-meat sources of this dietary building block. But adequate protein needs easily are attained through a well-planned diet. And plant-based protein typically contains more fiber and less saturated fat, factors that are cornerstones of a heart-healthy diet. According to a 2009 research review by the Academy of Nutrition and Dietetics, vegans and vegetarians typically meet and even exceed their protein requirements: the average adult woman needs just 46 grams of protein a day; the average adult man needs 56 grams. By eating a variety of healthful veg foods, you can easily cover your protein bases. Not sure where to start? We asked nutritionist Rachel Meltzer Warren, MS, RDN, author of The Smart Girl’s Guide to Going Vegetarian,…
Matcha
March 16, 2020
FitnessHealth

Partner Story: Adam Knudsen

Learn more about Adam- Natural Bodybuilder, Competitor and XR Nutrition Partner. IG Handle: @adam.knudsen   "I was born and raised in Tallahassee, Florida. It was an interesting place with lots of types of people. Looking back, I’d say I didn’t really fit in to any one type. At a super young age I was involved with athletics. I literally took gymnastics classes starting at two years old. I stuck with it for a while and began to do it competitively around age six. I’ll be honest here and tell you I peaked at gymnastics when I was seven or eight and I won the gold medal for the Parallel Bars at the Florida State Championships. It’s probably not as impressive as it sounds. Wanting to have a more normal life and go to public school, I retired from my gymnastics career at age 12. Starting school in 7 th grade,…
Dani Richeson
March 10, 2020
Get Fit with Fido
FitnessHealthWorkout's

Get Fit with Fido

Don't just walk your dog—these exercises will get both of you in super shape. Tricia Montgomery, founder of the K9 Fit Club, an exercise program for people and their dogs, is fit and healthy today, and so is her dog. But 20 years ago, it was a different story. "I was morbidly obese and depressed," she recalls, and her dog Louie was suffering too. Then her vet pointed out that Louie was gaining weight, adding: "And you're not getting any thinner." Harsh words. But they galvanized Montgomery into making some much-needed changes. Montgomery had been overweight all her life, and remembers other children taunting her in school, but it had never bothered her as much as this remark did. "I went home and cried and binged," she says. Three days later, she made a life-altering decision. "I realized it wasn't just about me," she recalls. Because dogs mirror their owners' behavior,…
Matcha
March 9, 2020
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Health

What Your Diet Can Do For Your Skin

Shirk sugar to axe acne Eat: Omega-3-rich fish (salmon and sardines), colorful fruits and vegetables. Avoid: Insulin-spiking sweets and processed white-flour foods. “Elevated insulin affects the sebaceous oil glands in ways that can contribute to acne,” says Valori Treloar, MD, dermatologist and co-author of The Clear Skin Diet (Cumberland House, 2007). This is particularly so with women because the insulin spike may elevate the relatively low level of testosterone in women’s bodies, which has been shown to affect oil glands. Eat more gluten-free foods and improve psoriasis symptoms Eat: Fruits, vegetables, whole grains, low-fat dairy, lean meats and fish. Avoid: Gluten. A Swedish dermatologist discovered that avoiding the grain protein for three months improved symptoms in some patients. Cut down sugar and cut out wrinkles Eat: Veggies, legumes and olive oil. Avoid: “To minimize wrinkles, limit your added sugar to 10 percent of your total daily calories,” says Lisa Drayer,…
Matcha
March 2, 2020
HealthRecipes

Protein Mexican Hot Chocolate

Looking for a warm beverage post gym? We've got you covered with our Protein packed Mexican Hot Chocolate!   2 Scoops XR Nutrition Protein + SF Chocolate 1 C. Unsweetened Coconut Milk 1 1/2 tsp. Cocoa Powder 1/2 tsp. Cinnamon 1/4 tsp. Nutmeg 1/4 tsp. Vanilla extract Stir together in a pan and warm on low-medium heat until steamy! Add a pinch of Cayenne for a kick!   Get your XR Nutrition Chocolate Protein here!
Dani Richeson
February 28, 2020
How To Improve Your Gut Health
HealthMom'sRecipes

How To Improve Your Gut Health

Fix your gut health to look and feel better. What’s your gut feeling? According to mounting evidence, that’s one of the most important questions you can ask yourself when it comes to health. Your gut, after all, is responsible for letting in nutrients and water while keeping out toxins – as long as it’s working properly. Let it start to leak and it’ll allow substances into your bloodstream that shouldn’t be there, causing a host of problems. A healthy gut depends on good bacteria, a solid lining and a working immune system. Keep topped up on the nutrients below to maintain all three, but to give you a head start on gut bacteria here are five fast fixes. 1. Push the button Mushrooms are a fantastic food to help “pad out” meals to make them more filling without adding unnecessary calories – 100g of them contains just 22 calories. And…
Matcha
February 24, 2020
High-Fibre Foods To Help You Lose Weight And Get Healthier
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17 High-Fiber Foods To Help You Lose Weight And Get Healthier

If you want to lose weight but don’t want to be hungry, favour high-fiber foods. Average fiber consumption for most people is 14g a day, when 30g is the recommended amount. Fortunately, once you start looking out for it, it’s not a tricky requirement to meet. Why do we need fiber? Getting enough fiber can reduce the risk of heart disease, type 2 diabetes and some cancers, as well as helping control your weight and ensuring you stay, ahem, regular. fiber aids digestion by absorbing water as it passes through your bowel and so increasing the bulk of your waste products. fiber is also a welcome ally in the fight against weight gain through the magic of satiety. Broadly speaking, it makes you feel fuller for longer, but without adding many calories. There are actually two kinds of fiber, soluble and insoluble. The latter moves through the body without being…
Matcha
February 17, 2020
8 Great Herbal Alternatives to Your Morning Coffee
FitnessHealthMom'sRecipes

8 Great Herbal Alternatives to Your Morning Coffee

When you’re thinking about the best thing to have in the morning as soon as you get out of bed, coffee probably comes to your mind. It gives you that caffeine buzz that you need to get through the day and automatically wakes you up from your slumber. However, even though there are tons of positive benefits that come with drinking coffee, there are also some negative side-effects. If you are someone who is overly anxious and jittery already, then coffee might not be the best choice for you. The good news for you is that there are plenty of healthy herbal alternatives that you can drink in the morning that will wake you up and give you that boost that normally only coffee gives you. Just keep reading down below to learn more about the top eight herbal alternatives you can drink in the morning to your morning coffee.…
Matcha
February 10, 2020
5 Tips For Healthy Living In Your 30s
HealthMom'sWorkout's

5 Tips For Healthy Living In Your 30s

For some, turning 30 feels like the beginning of the end. Society puts a high value on youth, and the idea of aging is hardly pleasant. However, it’s time to recognize your thirties as the great time they are- a time of growth and a time to hit your stride as a person and in your career. With these tips, you’ll continue to thrive until the big 4-0 comes knocking. 1. Focus On Nutrition Many women are left in the dark about proper nutrition during their 20s. Fad diets and bad advice leave women with body image issues and a messed-up metabolism. In your thirties, leave that all behind and start with a blank state. Tweak your diet to include plenty of fresh fruit and veggies, dark leafy greens and nuts and seeds. Additionally, go get a blood test to check for deficiencies that might cause long-term problems later on.…
Matcha
February 5, 2020
Simple And Effective Diet Tips
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Simple And Effective Diet Tips

Improve your day-to-day diet with these simple to follow tips to eat more healthily (and likely lose weight). Eat the rainbow You don’t need complex advice – just the knowledge of a five-year-old. “When it comes to fruit and veg the goal is ‘eat the rainbow’,” says Brian St Pierre, director of performance nutrition at Precision Nutrition. “Many of the benefits of vegetables come from their phytonutrient content, which is what gives the veggies their array of colours. To maximise the various benefits of the different phytonutrients, it’s best to try to get a mix of coloured vegetables daily (or at least weekly). For green, think asparagus, broccoli, spinach and kale, for red peppers, tomatoes and onion.” Yes, you should be ordering aubergine and radishes too. Look at food as a spectrum Forget about cutting out whole groups of foods, even the ones you think of as unhealthy. “Instead of…
Matcha
January 27, 2020
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