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FitnessHealthMom's

5 Simple Healthy Habits to Start Now

1.Eat at least one raw fruit or veggie at every meal  Most fruits and veggies will provide you with more nutrients before they are cooked. Try adding a few apple slices to your lunch for extra fiber and to boost metabolism. Then add in some fresh carrot sticks to your dinner for potassium and antioxidants. Whole foods provide your body with the sustainable energy it needs from food, while processed snacks cause spikes and drops in energy. Every product at XR is made with whole-food sources with absolutely no chemically created synthetic sources like many typical supplements on the market.  2. Carry a water bottle with you  Staying hydrated will make a huge difference for your health. An easy way to get enough water is to carry a water bottle with you. Women should drink about 11.5 cups, or 2.7 liters a day and men should drink about 15.5 cups or 3.7 liters…
Dani Richeson
September 10, 2020
FitnessHealthMom'sRecipesWorkout's

Workout Ideas for Busy Parents

As our world has been changed by COVID-19 kids going to the gym day care is not currently an option in most states, and home work outs are great... until they get interrupted by the little ones who are now home too. Good news is you can get fit even without exercising the 'traditional' way. Many of the things you do every day are workouts in disguise. Adding a little twist to them will allow you to get your daily fitness practice. Guide for Busy Parents: How to Turn Everyday Tasks into Mini-Workouts 1. Turn grocery shopping trip into a full-fledged workout Park your car as far away from the stores as possible and walk at a brisk pace. Walking 3,000-4,000 steps a day benefits your cardiovascular health as well as speeds up weight loss (Current Cardiovascular Risk Reports). You can use a fitness tracker or a smartphone app to…
Matcha
April 20, 2020
FitnessHealthRecipes

How To Do Flexible Dieting as a Vegan or Vegetarian

As a flexible dieting IIFYM coach, I often get this question: "Can I start flexible dieting if I'm a vegan or vegetarian?" The simple answer is yes , flexible dieting can be used in conjunction with any dietary preference because its philosophy states that people can eat foods they prefer and still reach their weight loss and/or fitness goals. Eating vegan or vegetarian is no different.  However, there are some adjustments that must be made to make reaching your macro goals more realistic and manageable. 3 Tips for Vegan or Vegetarian Flexible Dieting 1. Don't be afraid to adjust your macro ratios. One of the most challenging aspects of doing this diet as a vegan or vegetarian is hitting the recommended protein target, especially if you are weight training or strength training. While eating more protein has been shown to increase the rate at which muscle mass can be added,…
Matcha
April 13, 2020
A Week of Plant-Based Eating
FitnessRecipes

A Week of Plant-Based Eating

You don’t have to consider yourself a vegan or vegetarian to reap the benefits of eating a plant-based diet. A plant-based diet can improve health, prevent disease and heal the planet. Whether you are already following a plant-based diet or are adopting one part time, studies show that eating a vegan diet may reduce your risk of cancer. And adopting a plant-based diet can lead to improvements in blood pressure, reductions in heart disease, and a lower risk of developing type 2 diabetes. Pair these simple vegetarian friendly recipes with our daily supplements and blends as quick an easy way to power pack your plant-based eating! Also who says that pumpkin recipes are only for the fall? Not us! Download the Shopping List Download the Meal Plan The Recipes Harvest Fall Salad Chickpea Avocado Smash Wraps Pumpkin Pie Smoothie Pumpkin Tacos Sweet Potato Chickpea Hash Apple Cinnamon Breakfast Quinoa Buffalo Cauliflower…
Matcha
April 6, 2020
FitnessHealthRecipes

3-Ingredient Muscle-Building Snacks

These simple, healthy snacks won't derail your fitness and health goals. . Oxygen Magazine Green Goddess Ingredients: 2 hard-boiled eggs ½ ripe avocado 8 whole-grain crackers Directions: Mash eggs with avocado; serve on crackers. . Oxygen Magazine PB Energy Bites Ingredients: 1½ cup rolled oats ½ cup natural peanut butter 3 tbsp honey or maple syrup Directions: Process oats into a flour and then mix with peanut butter and honey/syrup to form a dough. Roll into balls and refrigerate. . Oxygen Magazine Power-Up Toast Ingredients: 1 slice whole-grain bread, toasted 3 tbsp cottage cheese 2 tomato slices Directions: Top toast with cottage cheese and tomatoes; sprinkle with salt and pepper (to taste). Written by Jessie R. Shafer for Oxygen Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com. Featured image provided by Thought Catalog
Matcha
March 23, 2020
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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
High-Fibre Foods To Help You Lose Weight And Get Healthier
FitnessHealthMom's

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
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