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HealthMom'sRecipes

Our Favorite Fall Recipes

Fall has begun and we are trading our runners shorts for ankle length leggings and summer jams for acoustic albums. What we won't trade in is healthy ingredients when we reach for our fall comfort food classics. Here’s a few of our favorite fall recipes that are still nutritious and fit perfectly into our cozy fall mindset.      Cinnamon & Protein Hot Cocoa  Ingredients 1 cup unsweetened coconut milk 2 scoops XR Chocolate Protein Powder  1 1/2 teaspoons cocoa powder 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon vanilla extract  Mix all ingredients in a saucepan. Warm over the stove.      Butternut Squash Soup  Ingredients  2 cups vegetable stock 4 cloves garlic, peeled and minced 1 carrot, peeled and roughly chopped 1 Granny Smith apple, cored and roughly chopped 1 medium (about 3–4 lbs) butternut squash, peeled, seeded and diced 1 white onion, peeled and roughly chopped 1…
Dani Richeson
October 7, 2020
Walking
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
HealthUncategorized

Who Needs Vitamins?

We will always encourage everyone to eat healthy delicious foods that promote energy and health! But what do you do when your diet needs an extra boost? Our products are made with real, high quality, plant-based ingredients that provide an effective delivery system to bridge any gaps in your nutrition.  A 2012 study found that men who took a daily multivitamin for several years had a lower risk or cancer and cataracts than those who did not. Some research has shown that folic acid and B-complex vitamins may reduce the risk of stroke. Folic Acid is also an important nutrient for expectant mothers because it protects babies from being born with neural tube defects. Combined with a diet that includes, broccoli, sweet potatoes, garlic, kale and dried apricots, XR’s Pure B Power and Clarity vitamins will provide a full source of folate.  Vitamin A has been linked to protect your…
Dani Richeson
August 6, 2020
Hair Health Bundle Mariah
Health

Healthy Hair and How to Get There

Let’s talk hair. Sometimes it seems to style perfectly, but other times it proves to have its own agenda. Why? There is more to hair health than perfecting that Pinterest tutorial. Hair health starts with nutrition and is supported by proper care and maintenance.  Where to start?!  Protein. Zinc. Omega 3 Fatty acids. These nutrients will boost hair health! Hair is mostly protein and needs you to make sure it gets the replenishment it needs.  Zinc keeps hair strong and healthy so less will fall out. A good amount of protein and zinc can be found in XR Nutrition’s Protein + Superfood. Hair health starts at the roots and omega-3 fatty acids will boost root health. Our Multi-Daily vitamin includes enzymes that help digest and maximize the benefits of other important nutrients you are eating.  How to care for your hair? Make sure the products you put in your hair…
Dani Richeson
June 24, 2020
Are You Getting Enough Magnesium?
Health

Are You Getting Enough Magnesium?

The shocking reasons you may not be getting enough of this vital mineral-and how to change that Q: I have been hearing a lot about magnesium lately. Why is it so important and how much should I take?  – Kim V., Goleta, GA Lower Magnesium in American Diet A: Magnesium intake in the average American diet has declined dramatically in the past 100 years. Boiling vegetables causes a 50-percent magnesium content loss. Brown rice loses 80 percent of its magnesium content when refined into white rice. Magnesium is rarely added back to the soil in conventional farming methods, which depend on synthetic fertilizers. Additionally, most Americans now eat fewer of the foods traditionally rich in magnesium (tofu, legumes, seeds, nuts, whole grains, and green leafy vegetables), preferring calories from refined foods, meat, and dairy products, all of which are low in magnesium. Importance of Magnesium After potassium, magnesium is the…
Matcha
April 27, 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
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
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