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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
Recipes

Chocolate Protein Banana Muffin Recipe

A healthy lifestyle doesn’t look the same to everyone. At XR we want to support everyone in their own version of healthy. Here is a simple recipe to add healthy nutrients to a baking classic, banana muffins. Instead of processed cocoa powder we added our Chocolate Protein + Superfood mix. An easy substitute that adds flavor and 11 nutrients important for strength and performance! Plus it's plant-based with pumpkin seed so no one will notice any difference but the delicious melt in your mouth flavor.    Chocolate Protein Banana Muffins  1 ½ cups all-purpose flour ¼ cup XR Chocolate Protein + Superfood  1 ½ teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt ½ cup white sugar  ½ cup canola oil 1 egg ¼ cup milk 1 teaspoon vanilla extract 2 large very ripe bananas, mashed ¾ mini semisweet chocolate chips   Preheat oven to 350 degrees F (175…
Dani Richeson
May 19, 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
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
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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