Category

Mom’s

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…
Mariah Burdge
October 7, 2020
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…
Mariah Burdge
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
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
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
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
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
FitnessHealthMom's

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
FitnessHealthMom's

How To Reduce Stress In All Areas Of Your Life

Reducing stress is necessary for our physical and mental health. Working mothers have an incredible amount of stress regardless of how well-behaved their children are. Juggling a career and a family is possible but it is going to get stressful at times as you are going to overextend yourself from time to time. Managing this stress is extremely important as you do not want a rough day at the office to be taken out on your loved ones when you arrive home. This stress can also impact your health in a negative way in people with high stress levels with blood pressure increasing in some cases. The following are ways that you can reduce stress at home and even work. Use Your Commute To Plan Your Day and Unwind Most people think of their commute to work as one of the most stressful parts of their day. Taking this time…
Matcha
January 20, 2020
FitnessHealthMom'sWorkout's

How To Measure Body Fat

Don’t like feeling the pinch? There’s more than one way to measure your body fat percentage. Apart from looking in the mirror, stepping on the scales remains the most common method people use for checking on the progress of their exercise regime. However, while weight is undoubtedly a useful measure of fitness for many people, it can also be misleading to judge the effects solely by what it says on the scales. If you’ve been hammering away in the gym for weeks on end but the needle on the scales isn’t budging, it could well be because your body fat is being replaced with muscle mass. This could result in your overall weight staying static while your body composition changes for the better, making you healthier. A high body fat percentage is linked with an increased risk of several common health issues, including heart disease, type 2 diabetes and some…
Matcha
January 6, 2020