Category Archives: SWEAT

For Strong Women, Muscular Does Not Mean Masculine

It’s universally known that it’s downright mean to make fun of people for their looks. There are so many ways to shame someone for their body, including, but not limited to, deeming them overweight, too skinny, “skinny-fat”, or too “muscly”. Now, being very muscular is something for which a lot of men are praised. I should mention that sometimes they get made fun of, too. But for women, it’s seemingly not as acceptable to walk around with a muscular physique, opening jars for people and accidentally breaking off car door handles — you know,  the usual.

In the not too distant past, Jessica Simpson was criticized in the media when she showed off defined quads and calves in her signature short shorts and bathing suits, some going as far as to assert that she must have had an addiction to working out. But not five years earlier, she had been criticized for being ‘overweight’. It seems the ideal shape is pretty darn specific, down to what curves and muscles you are and aren’t supposed to have.

Some might say that receiving criticism for being too fit is nothing to whine about, but female muscle shaming is a real thing, along with any sort of body shaming. Here are a few things to remember about muscular women, even if you may be one of them (and if so, yay you!).

 

Muscles aren’t only found on men…

so referring to a woman with muscles as “manly” really makes no sense. When you see muscles, it’s a result of activity that’s built those muscles, whether it be a physically demanding career, time spent in the gym, or any number of other activities requiring physical strength, and you don’t have to be a man to do any of them. To an extent, it’s also a result of genetics. Even if you believe it’s alright to shame someone who is intentionally muscular (which it still is not) some people look that way just because.

muscular women

Barbie’s not a woman, Barbie’s a doll.

Who came up with these ideas of what a woman is supposed to look like? Men come in all shapes and sizes, and not all of them resemble a Ken doll. A man isn’t any less a man without beefy quads or bulging biceps and a woman isn’t any less a woman with them.

muscle_beach_barbie_by_areaorion-d8p5qcy
Muscle Beach Barbie by areaorion on DeviantArt

 

“Toned” isn’t the acceptable version of “muscular” for women.

I have heard more times than I can count that women want to be “toned” and not “muscular.” Toned means ‘given greater strength’; well, what makes you stronger? Answer: muscles. Unfortunately, “toned” seems to be the acceptable term for a strong-looking woman because, to many, anything having to do with muscles or being muscular is akin to masculine. It’s fine to want to be toned but don’t use it as a way to put down muscular women.

Strengthening her entire body

Most women have a clear understanding of how they look.

I know people may think that they’re somehow helping a woman by pointing out that she’s getting too big or muscular. Believe me when I say, women are aware of their appearance, and you can bet that surely goes for the ones that you believe are intentionally gaining body mass. It’s not going to make you seem like a better friend/coworker/acquaintance to notify them that they aren’t fitting your idea of what a woman ought to look like.

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Her body isn’t really any of your business.

Why does anyone care about the physique of another woman? Does it somehow affect another’s life or even their body? I can’t come up with a single scenario in which a woman with muscles somehow negatively affects the happiness factor of another person’s life. As with anything critical that could be said to another human being, calling a woman “manly” or “too muscular” might hurt her feelings, as tough as her exterior may appear.

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Shaming someone for their size or looks is downright mean.

Didn’t we learn anything from Mean Girls? And honestly, when you try to put a strong woman down, you run the risk of coming across as jealous and petty. And that’s not a cute look for anyone, regardless of your figure.

Asian-Inspired Dishes You Can Cook at Home

Not only is cooking at home healthier (sayonara, excess salt), but it’s wallet-friendly too, and more than a few recipes are easy to recreate with the help from some basic ingredients. Asian spices are aromatic and taste wonderful but every additional teaspoon of flavor can be overwhelming. When cooked at home, we can tweak recipes to our personal tastes and preferences. You only need some spices, vegetables, rice, noodles, and protein. Some of the usual suspects in Asian-inspired dishes include coconut milk, ginger, chili, peanut, and lemongrass, to make endless possibilities and combinations. Here are a few of my favorites.

 

Coconut Curry Chicken

asian dishes 5

What You’ll Need:

Boneless, skinless chicken breast
Vegetable oil
Curry powder
Onion
Garlic, crushed
Coconut milk
Diced tomato
Tomato sauce
3 tablespoons sugar
Salt and pepper for flavor

 

Tomatoes, curry, and coconut blend together perfectly to create a semi-spicy and fragrant sauce for this curry recipe. Although the step-by-step recipe is meant for the stove top, laziness got the best of me and I dumped everything into my crockpot (after cooking the chicken first!) and let it slow cook for double the time. White rice is a perfect accompaniment but it also worked well with fresh noodles.

 

Full recipe: https://salu-salo.com/coconut-curry-chicken/

 

Tom Yum Soup

asian dishes 4

What You’ll Need:

Shrimp
Tomatoes
Limes
Thai chilies
Mushrooms
Lemongrass
Kaffir lime leaves
Galangal root
Fish sauce
Sugar: 1 teaspoon

 

Yum is right. Hailing from Thailand, Tom Yum Soup is composed of a spicy, citrus broth filled with herbs, vegetables, and shrimp. Make the broth more flavorful by starting with a base of seafood broth or half broth and half water (we won’t tell!).

 

Full recipe: https://www.eatingthaifood.com/easy-thai-tom-yum-soup-recipe-sour-spicy-soup/

 

Stir-Fry Sauce

asian dishes 4

What You’ll Need:

Soy sauce
Sugar
Sesame oil
Rice wine or sherry
Oyster sauce
Ground pepper
Cornstarch

Thanks to Chinese culture, Westerners have adopted the super easy, tasty, and convenient way to get more vegetables and lean protein in our diets by stir-frying. Use up any old veggies, but you can make your recipe more special by including bamboo shoots, water chestnuts, or other ingredients typical in Asian cuisine. Cook the protein for a few minutes on high heat first, add the vegetables and cook for a few more minutes before adding the sauce. Here is an easy sauce recipe that will take your dish from good to great and only requires whisking the ingredients together before using or storing.

 

Full Recipe: http://jeanetteshealthyliving.com/the-best-stir-fry-sauce-recipe/

Poke Bowl

asian dishes 2

What You’ll Need:

Soy sauce
Sesame oil
Grated, fresh ginger root
Green onions
Roasted macadamia nuts
Dried seaweed
Red pepper flakes
Kosher salt

 

The spices used in this raw fish salad originate from Asian countries. Hailing from Hawaii, poke is traditionally made with cubed chunks of raw tuna, seaweed, salt, nuts, soy sauce and sesame oil. Japanese spices are commonly used but can be substituted with Korean spices for a slightly different final product (that pairs nicely with a bit of kimchi).

 

Full Recipe: https://www.allrecipes.com/recipe/254946/chef-johns-hawaiian-style-ahi-poke/

Spring Rolls

asian-inspired dishes

What You’ll Need:

Shrimp, deveined
Cucumber
Carrots
Buckwheat or Rice noodles
Iceberg lettuce
Fresh cilantro
Fresh mint
Avocado oil
Soy sauce
Rice paper wraps
salt
Plain peanut butter
Chili garlic paste
Cornstarch

Originally made in China and called a “spring” roll because they were made for Spring festivals using in-season vegetables, they are now a favorite dish across the continent served year-round and filled with a plethora of ingredients. This recipe is inspired by Vietnamese cuisine and uses peanut butter in the dipping sauce.

Full Recipe: https://www.watchwhatueat.com/vietnamese-healthy-spring-rolls/

The Signs of Overtraining: When it Might be Time to Tone Down Your Workouts

Getting into the habit of making fitness a regular part of your lifestyle is crucial to your overall health. I, for instance, need something to counterbalance all of the pizza I eat. Alas, as the old adage goes, too much of a good thing can be a bad thing. Another adage I appreciate is, “Pizza is delicious for breakfast.” (We’ll cover that one another time.) Is there really such a thing as too much exercise? Absolutely. In fact, over-exercising can have serious consequences both mentally and physically. If you experience any of the signs of overtraining, it might be time to take a step back and reexamine your habits.

Remember that when it comes to your fitness, equally as important as (if not more important than) training is rest and recovery. Without it, your training routine is a moot point. Here are some red flags to look out for when it comes to overtraining.

overtraining

1. You are Overly Fatigued and Even Sluggish

Make no mistake about it: There’s a big difference between being tired from a butt-kicking workout, and being exhausted all the time regardless of how much you sleep. The latter should grab your attention. If you are training too much or too hard, your parasympathetic nervous system could be fried, and this ignites a chain reaction in your hormones: less testosterone, more cortisol (the stress hormone), a harder time maintaining or losing body fat (more on that later), and finally, soul-crushing fatigue.

If you think this might apply to you, know this: One day of rest or active recovery isn’t the answer. You need to think about a more general scale-back across the board.

2. Your Body Constantly Aches

I love when I have an extra tough session in the gym, and I’m sore for the next couple days. I know I did something my body wasn’t used to. Success! But if you’re always achy, sore, or experiencing any other kind of joint or muscle pains, something’s not right. We work out to feel amazing — not to be miserable on the daily. If your training is generally making your body hurt, try taking things down a couple notches.

signs of overtraining 2

3. You’re Depressed or Experience Mood Swings

Putting your hormones under too much of the wrong kind of stress can be a recipe for disaster. As with other hormonal disruptions, depression, mood swings, personality changes, anxiety, menstrual problems, and even reduced sexual desire are not uncommon.

4. You’re Insanely Thirsty All The Time

When I say this, I mean that no matter what or how much you drink, you’re still thirsty. This could be a sign of overtraining because when your body enters this state, it starts to use its own muscle for protein — called a “catabolic state.” And this can lead to dehydration. Continue to drink plenty of water, but also importantly, ask yourself if you’re pushing your body too hard.

5. You Feel Worse After a Workout — Not Better

Fitness releases endorphins, and endorphins make you happy. I’m sure by now you’ve experienced that post-workout high, where you’re exhausted but feel oh-so-amazing. If you’re not experiencing this feeling fairly regularly, something might need tweaking. While every workout can’t be perfect, if you feel moody or uncomfortable post-training more often than not, ease up a little.

signs of overtraining

6. You’re Putting On Unhealthy Weight

Like I mentioned earlier, exercising has all kinds of effects on your hormones; and when you overtrain, your hormones aren’t so happy. Additionally, if you’re currently in a calorie deficit because you’re trying to lose body fat, you might have even more trouble on your hands.

The aforementioned testosterone decrease and cortisol increase affect more than your energy. You can experience a whole host of problems, including trouble with your metabolism, insulin resistance, protein synthesis, and appetite.

This could mean that no matter how hard you train or how carefully you eat, you still look “soft” or “out of shape.” (Obviously, all shapes and sizes are beautiful; but we’re talking about your health here.)

7. You’re Getting Sick More Frequently

Several factors can inhibit your immune system, and overtraining is one of them. Are you experiencing annoying coughs, a runny nose, congestion, or frequent headaches? An overenthusiastic fitness routine might be to blame. Pull back a little and see if your immune system goes back to normal.

The Best Spicy Food Restaurants in the US

Raise your hand if you’re always ordering the spiciest dish on a restaurant’s menu. Sure, your friends may look at you in horror while they munch on their, shall we say, bland dish? But spicy food lovers know the joy of the stages to tasting spice. First you get the flavor, then you get layers of flavor, and then you get the heat.  Plus, according to a study from the University of Vermont, consumption of red hot chili peppers is associated with a 13 percent reduction in total mortality. So really, you’re being healthy when you order that craft beer brewed with ghost peppers. Here are five restaurants in the U.S. that will help satisfy your thirst for spicy food.

 

When in Nashville, make it spicy chicken at Hattie B’s

Nashville is known for its iconic hot chicken, basically, your traditional buttermilk-fried chicken doused in hot sauce. You should order it from Hattie B’s. The no-frills restaurant knows its spice. While they do serve a mild chicken for your friends that can’t stand the heat, you’re going to want to order their five-alarm fried chicken, “Shut the Cluck Up.” Don’t forget the side of mac and cheese.

hattie Bs spicy food
Photo: Jimmy Emerson, DVM via Flickr

 

Drink your spice in North Carolina

You’ve heard of ghost chili peppers, probably even tried them, but have you had them in a beer? Charlotte, North Carolina-based Ass Clown Brewing has two spicy brews you’re going to want to try: the Go Reap Yourself IPA, made with Carolina Reaper peppers, and a Ghost Chili IPA, made with ghost peppers.

 

When in NYC or San Francisco, try Mission Chinese

Eating at one of Mission Chinese Food’s locations (Brooklyn, Manhattan, San Francisco) is like throwing your very own spice party. The food is based loosely on Szechuan cuisine from southwestern China, which, on its own, is known for bringing the heat, but Mission Chinese Food takes it to another level by incorporating classics from around the world. It was one of the favorite NYC restaurants of the late Anthony Bourdain. Order the Chongquing Chicken Wings.

mission chinese spicy food
Photo: Foodie Buddha via Flickr

 

Spice up your BBQ at Big Bad Wolf’s House of Barbecue

Don’t be scared by the dive bar exterior. Baltimore’s Big Bad Wolf’s House of Barbeque is one of the city’s hidden gems, and it has some of the best BBQ in the country. Douse whatever you order in their sauces that range from mild to “Hot Enough for the Devil,” for a sweet and spicy taste you’ll never forget.

 

Some like it hot at Torchy’s Tacos in Texas

Every August, Texas-based Torchy Tacos rolls out a special “Some Like Hot” menu, and every year, people flee from the spicy tacos. (OK, we can’t confirm this, but the tacos seem to get hotter each year.) Even if you don’t hit up the place in August, though, the casual taco joint brings the spice during the rest of the year with classic options like “The Brush Fire: American Jerk Chicken,” with grilled jalapeños, mango, sour cream, and cilantro, with diablo sauce that will have you reaching for a glass of milk.

torch's tacos spicy food
Photo: Michelle Lee via Flickr

The 6 Best Yoga and Meditation Retreats In The World

Life’s responsibilities are no small task. Between work, school, finances, and family, it’s easy to understand how one can become to feel overwhelmed. There are healthy and enjoyable ways, however, to renew your energy and optimism. Yoga and meditation have both proven to have countless physical and emotional benefits. Yoga, for instance, helps protect your spine and prevent the breakdown of cartilage and joints. Additionally, meditation can lessen anxiety and depression, and help develop positive social interactions. While you can do both of these activities in your own home, you can also consider outside yoga and meditation retreats.

With the variety of benefits offered by both of these activities, it’s almost silly not to explore them further. So where do you go for such retreats? They’re popping up everywhere, both in the US as well as across the world, rapidly gaining in popularity and offering a host of luxurious accommodations. While you should do a bit of research into the best retreat for you, we did some of the homework already and found six yoga and meditation retreats around the world that have received glowing reviews.

1. Kripalu Center for Yoga & Health

With breathtaking Stockbridge, Massachusetts as its backdrop, Kripalu offers daily yoga courses, delicious natural-foods cuisine, massage, hiking, saunas, a private beach, and even a labyrinth. And with the scenic view of mountains and lake, getting into a more peaceful state of mind is guaranteed.

scenic Massachusetts
Massachusetts

2. Esalen Institute

This retreat center and educational institute in Big Sur, California boasts cliffside hot springs, a farm and garden, an art center, and overall, 120 acres of beautiful land resting between mountain and ocean. Where do we sign up?

pacific coast
Big Sur, California

3. Eat Pray Move

Eat Pray Move hosts retreats all over the world, with upcoming trips happening in India, Iceland, Morocco, and Croatia. The best part about this organization is its “Give Back” retreats, where 10% of the profits go to global non-profits. Eat Pray Move brings so much more than yoga and meditation, like in-water massages that take place in lagoons.

Sunset in Morocco
Morocco

4. Kalani Oceanside Retreat

This Hawaiian eco-community provides farm-to-table meals, workshops, hula classes, lauhala weaving, qigong, tai chi, and a variety of other classes and activities. The swimwear optional half-Olympic pool, heated saltwater pool, jacuzzis, and sauna are just the cherry on top.

kalani oceanside retreat
Image courtesy of Kalani Oceanside Retreat

5. Pravassa RetreatWell

Pravassa retreats take you everywhere, from India and Indonesia to Thailand and throughout the US. Raw food classes, herbal spa remedies, mud lounges, and bio-dynamic wine are just a few things they offer to help you unwind and recharge your battery.

Thailand waterfall
Thailand

6. Miraval Resort & Spa

Travel to Arizona for yoga, fitness, hiking, meditation, lectures, hot stone massages, and loofa cleanses — and this is barely scratching the surface. Miraval has been recognized by Travel+Leisure, Condé Nast Traveler, and Andrew Harper.

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Lake Powell, Arizona

It’s so important to your health and happiness to make time for yourself. Turn off your phone, don’t worry about checking your emails, and focus on your own well-being. Have you experienced any kind of retreat? Let us know where you went and what you thought of it!

How Much Protein Do You Actually Need?

Protein may be the Beyonce of nutrition. Composed of chain-forming molecules called amino acids, protein forms tissue, muscles, organs, enzymes, collagen, and many important hormones; in short, proteins are what make us who we are.

Ironically, of the three macronutrients that make up our diets (including carbohydrates and fats), proteins should only account for 10-30% of our daily requirements, and those wanting to increase muscle mass still only need as much as 35%.

Our bodies already create many of the amino acids that we need, but the others, called essential amino acids, are obtained through our diet. And since proteins cannot be stored, we need to eat the right quantity and quality daily. But how much is enough? What happens when we get too much or too little? And, is it possible to meet our daily protein requirements while following vegetarian or vegan lifestyles?

 

How much protein do we need?

The average person only needs about 0.36 grams of protein per pound of body weight. Meaning, a 130-pound person who rarely works out only needs an average of 46.8 grams of protein per day. On the other hand, protein is essential in muscle-building and repair and athletes require more than the average person. High-intensity athletes are encouraged to eat between 0.5 – 0.8 grams of protein per pound while bodybuilders may require a little more still.

how much protein 1

To put the quantities into perspective, 100 grams of turkey breast yields 22 grams of protein while 1 egg and 1 ounce of dry roasted almonds each provide 6 grams.

After some time, regularly eating more protein may lead to weight loss because it helps burn fat, but overconsumption can also have the opposite effect and lead to weight gain. Other side effects of too much protein include bad breath, constipation, diarrhea, organ failure, and even cancer. Too little protein can lead to unhealthy muscle and weight loss, fatigue, and a weakened immune system.

 

How can you be sure you’re getting enough protein in your diet?

In a perfect world, we wouldn’t need to think about this question because we would meet our nutritional requirements with a well-rounded diet. In reality, however, planning meals can be difficult amid pursuing successful careers, family obligations, and hobbies. MyFitnessPal is an app that can record the carbohydrates, fats, and proteins consumed in meals. Logging in regularly can help be more mindful of nutritional intake.

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Animal meat and dairy aren’t the only ways to eat more protein. Those on a vegetarian or vegan diet can get a delicious boost with shakes since protein powders come in a variety of ingredients and flavors. Healthy and satisfying vegetarian dishes are possible with a few simple pantry staples like tofu, beans, and nuts. Soups are another guilt-free way to create satisfying meals filled with protein.

Our 5 Favorite YouTube Workout Videos

Looking and feeling amazing should be accessible to everyone, which is what makes YouTube workout videos awesome. Whether you’re a student on a budget, a businesswoman in her penthouse, or a stay-at-home mama who needs to squeeze in a quick at-home workout, these five YouTube channels are for you.

5 YouTube Workout Videos You’ve Got to Try

Blogilates

A post shared by Cassey Ho (@blogilates) on

Cassey Ho started Blogilates in 2009 when she posted her signature POP Pilates video on YouTube for her workout class to watch and reference as she was moving across the country. The video was obviously a huge hit as POP Pilates is now an official class that 24 hour Fitness locations all over America have made it their official Pilates program. It’s even a recognized instructor certification program so that Cassey’s way of combining Pilates with her favorite pop music can be taught safely and effectively all over the US.

Today, Cassey’s YouTube channel is now the number one female fitness channel, with over four million subscribers. She has also written a best-selling book called Hot Body Year Round and has launched her own activewear brand called POPFLEX.

The Blogilates channel features hundreds of workout videos to target and tone each body part. Some of her most popular workouts include POP Pilates for Beginners- Total Body Workout, 6 Min to Sexy Arms!, and 6 Best Exercises to Flatten your Lower Belly.

 

Tone It Up

A post shared by Tone It Up (@toneitup) on

Karena and Katrina first met in a workout class at Equinox. Katrina was the personal trainer and Karena was there to work out. The two became fast friends and after several yoga dates, they came to the conclusion that they both had the same dream of creating a community and sharing their passion for fitness with women all over the world. And so they did.

Karena and Katrina began posting videos to ToneItUp.com that they shot in their hometown of Manhattan Beach, California. The videos gained traction and a community was formed. The women have since created the Tone It Up app, as well as the Tone It Up Nutrition Program, plus a social media phenomenon known as #TIU where women on the Tone It Up journey can connect and support each other.

Their videos on YouTube have earned them over 700,000 subscribers. Tone It Up’s most popular videos include Total Body Tone Up!, BEST HIIT WORKOUT!, and BIKINI SERIES.

 

POPSUGAR Fitness

We’re all familiar with celebrity news articles and trend-reporting commonly associated with POPSUGAR, but the media company also has an entire fitness aspect to the brand that includes YouTube videos. With over two million subscribers, the POPSUGAR Fitness YouTube channel is thriving.

Their most popular videos to date include Victoria’s Secret Model Workout: 10 Minute Fat-Blasting Workout, 30-Minute Full Body Calorie Burner, and This Killer Workout Torches Calories- About 500 in 45 Minutes. POPSUGAR experiments with buzzworthy workouts and classes, like the VS model workout, P90X, Tabata, and more.

 

Fitness Blender

Fitness Blender was created by a husband and wife team eight years ago. Daniel and Kelli have over 25 years of experience in the health and fitness industry. Since then, they’ve created over 500 free workouts that can be done from the comfort of your home. Daniel and Kelli’s videos have become so popular and successful that over 35 million Fitness Blender workouts are completed each month.

Fitness Blender has been featured in Forbes, BuzzFeed, Fitness Magazine, The Huffington Post, and The Wall Street Journal. Some of the best videos on their YouTube Channel include 10 Min Abs Workout, Fat Burning Cardio Workout, and 5 Minute Butt and Thigh Workout for a Bigger Butt. Fitness Blender has also expanded to meal plans, workout programs, and they even have a discussion board on their website where people can support and motivate each other.

 

Yoga With Adriene

A post shared by Adriene Mishler (@adrienelouise) on

If you’re looking for a workout that is a little more calming and less intense, look no further than Yoga With Adriene. Adriene Mishler created the channel to provide people with free yoga workouts to enhance their daily lives and live with awareness. Yoga With Adriene has almost four million subscribers and was recognized by Google as the most searched workout in 2015.

Yoga With Adriene was also given a Streamy Award in Health and Wellness in 2016. The top three most-loved videos on Adriene’s channel include Yoga For Complete Beginners, 30 Days of Yoga- Day 1, and Yoga For Weight Loss.

12 Ingredient Swaps for Better Nutrition

Whether your health goals include losing weight or are simply focused on overall wellness and disease prevention, learning some basic rules for how to make your cooking healthier can make a big difference. These swaps don’t just have to do with calories, they go beyond caloric value to nutrient content, blood sugar support, and foods that cool versus cause inflammation. Or, you might be allergic or sensitive to an otherwise healthy food, and in need of a good substitution. Without further ado, check out the top 12 ingredient swaps for better nutrition.

1. White Flour for Other Flours

Far too many common dishes are prepared with white flour (pies, cakes, pasta, bread, etc). A diet high in white flour (not to mention other refined carbs) can lead to blood sugar dips and spikes, and eventually contribute to metabolic disorders, like diabetes. Whole wheat flour is a little bit better, but even healthier alternatives include almond flour, coconut flour, or tapioca flour. You could also experiment with gluten free flours made from rice or chickpeas. If you absolutely must use white flour in a recipe, try doing half and half (half white, half whole wheat, for example).

Swapping flours can take some experimentation, and it’s not always equal amounts that will be called for. If you love to bake, try searching for recipes that use these healthier flours, as they all have their own unique consistencies, tastes, and textures.

2. Refined Sugar for Honey or Maple Syrup

ingredient swaps for better nutrition

Most all recipes that call for white sugar (AKA refined or table sugar) can easily be replaced with a healthier option. The best alternatives are raw honey and grade b or c maple syrup; but other options include coconut sugar and green leaf stevia. Or, try using natural fruit juice or fruit.

3. Flax Meal for Eggs

Eggs can certainly be a healthy part of a balanced diet (especially if they are pasture raised); but many people are allergic or sensitive to them. In recipes that call for eggs, you can swap 1 tablespoon of ground flax seeds mixed with 3 tablespoons of water per egg. Mix the flax seeds and water together well and refrigerate for 10-15 minutes before using it in your recipe. Chia seeds work well here, too, and both are packed full of heart-heathy, omega-3 fatty acids.

4. Sweet Potatoes for Potatoes 

ingredient swaps for better nutrition

Sweet potatoes can definitely be considered a superfood, and they are one of healthiest carbohydrates available. Sweet potatoes have quite a different nutritional make-up than regular potatoes, and are far more nutritious. This sweet and tasty root veggie is impressively nutrient-dense, and includes health benefits such as blood sugar regulation, cancer prevention, and vision support due to its high content of vitamin A. Swap them directly for potatoes in your recipes.

5. Applesauce for Oil 

Swapping applesauce for oil in baking can be an excellent way to lower your overall fat content. Remember that baking with healthy fats is not detrimental to your health (coconut oil, olive oil, grass-fed butter, and ghee are great options); but even the healthiest of fats are high in calories. Swap applesauce directly for oil, cup for cup.

6. Almond Butter for Peanut Butter 

Not only are peanuts a common allergen (especially for kids), but they can also be quite inflammatory for some people. The good news is that almond butter is a delicious and healthy alternative that works as a perfect swap in every way. You can even eat it straight out of the jar with a spoon, just like peanut butter.

7. Dark Chocolate for Milk Chocolate

ingredient swaps for better nutrition

Milk chocolate is high in sugar and contains milk, which you might be avoiding or allergic to. This is a shame because pure chocolate is actually quite high in antioxidants and tastes great, but is often mixed with added sugars and artificial ingredients that undermine its health benefits. Opt for 70% or higher dark chocolate to reap the many benefits of this superfood, and be sure to avoid added sugars.

8. Sea Salt for Table Salt

Being that salt is the most common (and perhaps important) ingredient in cooking, it’s worth knowing which type to choose. The problem with salt is usually not with adding a reasonable amount to your foods when cooking, and more when you frequently eat processed and packaged foods that have high sodium contents. Table salt (or iodized salt) is much more highly processed and has had its trace mineral content largely removed, not to mention often includes anti-caking agents.

Himalayan, Celtic, and other types of sea salt will usually contain more potassium, zinc, and iron and are less refined than table salt. Kosher salt will also likely have less added ingredients and iodine, as well. When eliminating iodized salt from your diet, be sure to get enough from other sources, such as seaweed. Studies show that iodine deficiency can cause serious conditions like hypothyroidism. 

9. Cauliflower for Rice

While rice is okay once in a while, it is a high-carbohydrate food that probably shouldn’t be part of your daily diet. Instead, try a unique and healthier version of rice using grated cauliflower. Cauliflower is high in fiber, vitamin C, and vitamin K, and has a neutral taste that goes well with a variety of dishes. Check out this recipe for further instructions.

10. Zucchini Noodles for Spaghetti

Spaghetti is usually made with white flour and offers little nutritional value. Zucchini offers high levels of vitamin C, B6, and magnesium, and is also a decent plant source of iron. To make zucchini “noodles,” it’s best to use a spiralizer, but you can also simply cut them into thin strips. Check out this recipe that also includes nutrient-dense eggplant and tomatoes. 

11. Unsweetened Almond Milk for Cow’s Milk 

ingredient swaps for better nutrition

Unless you’re using whole, organic cow’s milk (or even raw straight from the farm), try substituting an unsweetened coconut or almond milk. Dairy isn’t an option for everyone, so it’s good to have healthy alternatives. Whether it’s because you are dairy allergic or sensitive, are following a paleo type of diet, or aren’t able to include dairy for any other reason, almond milk can make a great substitution. Make sure to buy the unsweetened version, or try to make your own almond milk.

12. Vegetable Oils for Healthier Oils

It’s best to avoid processed vegetable oils like canola, corn, soy, and grapeseed, as they have been linked to increased rates of heart disease, along with other serious conditions. Instead, choose healthy oils like coconut oil, olive oil, organic butter, and ghee. Just this swap alone will make your cooking a whole lot healthier.

There you have it! Learning a handful of easy ingredient swaps can really make a difference to your health. Once you get the hang of it, making better choices will become second nature in the kitchen.

Easy Workouts You Can Do At Home

You don’t need to log long hours at the gym (or any hours at the gym) to get in a highly effective workout. Instead of falling into the all-or-nothing exercise trap, consider that you can actually get just as good a workout (if not better) from the comfort of your own home.

By maximizing the time you do have, instead of mourning the time you don’t and skipping your workout, you can reap the many benefits of exercise without leaving your living room, or just outside your front door. In fact, many health and fitness professionals recommend engaging in short workouts involving maximum effort over long duration, high intensity cardio. Studies show that “chronic cardio” can cause oxidative stress (the over-production of free radicals that can cause cell and tissue damage) and might be doing you more harm than good in the long run, which is why mixing up your routine with quick and easy, at-home workouts is hugely beneficial. With that in mind, read on for five easy workouts you can do anywhere, anytime.

woman stretch plank

All of these exercises are common and can be easily searched online if you have questions about proper form. Begin each workout with the following dynamic (movement-based) warm-up routine. Remember to always listen to your body’s pain signals, and any exercise that causes excessive pain or you feel is not appropriate for you should be skipped or substituted for another movement.

 

Dynamic Warm-Up

  • 30 seconds jogging in place
  • 10 body weight squats
  • 30 seconds jumping jacks
  • 10 arm circles front and back
  • 10 alternating reverse lunges
  • 10 alternating lateral lunges
  • 10 shoulder shrugs forward and backward

 

At-home Workout #1: Tabata Challenge

  • 4 minutes: 20 seconds squat jumps or high knee jogging in place, 10 seconds total rest; alternate for 8 rounds.
  • Rest completely for 2 minutes.
  • 4 minutes: 20 seconds speed skater (check out the video below from Kai Wheeler), 10 seconds total rest, alternate for 8 rounds.
  • Rest completely for 2 minutes.
  • 4 minutes: 20 seconds forearm plank, 10 seconds total rest, alternate for 8 rounds.

 

At-home Workout #2: Hill Sprints

  • After your dynamic warm-up, jog in place or around the block for a few minutes to finish warming up your body for sprints.
  • Any hill will do for these sprints, as will stairs.
  • Sprint at your maximum effort for 30 seconds up hill.
  • Rest for 30 seconds to 1 minute.
  • Repeat these 30 second sprints 8 times.
  • Cool down with 5 minutes of walking.

sprint stairs

 

At-home Workout #3: Butt and Thigh Blaster

  • 10 sumo squats (wide legs, aka plie squat)
  • 20 alternating reverse lunges (10 each leg)
  • 20 sit-to-stands using a chair or the edge of a bed (10 each leg)
  • 10 regular, body weight squats
  • 20 alternating lateral lunges
  • Rest 2 minutes then repeat the circuit twice.

woman lunge

 

At-home Workout #4: Core Power

  • Rest for 20-30 seconds in between each exercise, or as needed.
  • 30 seconds side plank hold on each side (forearm or palm)
  • 30 seconds reverse crunches
  • 30 seconds bicycle crunches
  • 30 seconds supermans (lying on your stomach, see below)
  • 30 seconds forearm or palm plank hold
  • Rest 2 minutes and repeat the circuit twice.

superman

 

At-home Workout #5: Jump Rope

  • The only equipment necessary for this one is a jump rope, or, in a pinch you can just “pretend” jump-rope for a similar effect. Increase your rest time if needed.
  • 1 minute basic jump rope
  • 30 seconds rest
  • 1 minute alternating foot jump rope
  • 30 seconds rest
  • 1 minute combo (30 seconds basic, 30 seconds alternating)
  • 30 seconds rest
  • 1 minute high knee jump rope (same as basic for with high knees)
  • 30 seconds rest
  • 4 minute endurance jump rope (basic jump, pace yourself)

woman jumping rope

 

Whether you’re looking for regular, at-home workouts to jump start your exercise plan or you’ll need some alternatives for the upcoming holiday season, these five, quick and easy at-home routines are sure to produce results. As a bonus, by not exercising at the gym and instead opting to head outside you might also boost your overall wellness by getting more vitamin D, connecting with nature, saving money, and generally avoiding workout boredom.

Remember that maximum effort means your maximum effort, which will look very different for everybody. On a one to ten scale of exertion, you might reach an eight or nine by walking up-hill for 30 seconds, while someone’s else’s eight or nine might mean sprinting up-hill for one minute. You are the best judge of how hard you are working, and whether you need to take it up or bring it down a notch.

Always remember to stay safe and drink plenty of water, making sure to listen to your body’s cues, and have fun!

Protein Shakes that Actually Taste Good

It’s no secret that a diet high in healthy, lean protein helps maintain muscle mass and protects the body’s immune system, keeping us stronger and full of energy to tackle life’s demands. In addition to keeping our metabolism high-functioning and our mood stabilized, our hair and nails are primarily comprised of proteins, further emphasizing the power of the macronutrient.

Protein powder, in particular, is an excellent source of protein for those on a vegetarian or vegan diet, or who have trouble sustaining an adequate protein intake. In fact, women who drink protein shakes are more likely to lose weight and gain muscle than women who don’t. The Food and Drug Administration recommends 45 to 50 grams of protein a day for women who adhere to a 2,000- calorie diet, which is a simple goal with the assistance of protein shakes.

There are dozens of brands and types of protein powder on the market. From soy-based to whey, there’s an option for everyone. Deciding which protein powder is best for your lifestyle requires you to consider your budget and dietary restrictions. While whey protein is the most common and affordable, soy, hemp, and vegan blends may better suit your way of life. Many of these recipes include a particular type of powder, but can be substituted with a more suitable type. If you’re invested in the Fitspo life, protein shakes are a must. If you’re just trying to get in shape for an upcoming trip, we’ve got you covered too. Check out these recipes and get motivated to try your own.

 

Dark Peppermint Protein Shake

27 grams of protein

cocoa protein shake

What you’ll need:

1 scoop Designer Whey Gourmet Chocolate Protein Powder

1 large banana

1 cup almond milk of choice

2 tablespoons cocoa powder of choice

1/3 teaspoon peppermint extract

 

How it’s done:

Blend all ingredients in blender until smooth. Add three ice cubes and serve with nonfat whipped topping if desired.

 

Coffee Lovers’ Protein Shake

25 grams of protein

coffee protein shake

What you’ll need:

8 ounces non-dairy milk of choice

1.5 scoops Muscle Milk Protein Powder, Vanilla

1/2 cup black coffee of your choice

1 teaspoon cocoa powder of choice

 

How it’s done:

Brew cup of black coffee. Blend until smooth and toss in ice for a refreshing pick-me-up.

 

Coconut Cream Pie Protein Shake

Protein content varies based on protein powder

coconut protein shake

What you’ll need:

1 frozen banana

3/4 cup coconut water

1 scoop no added sugar vanilla protein powder of choice

1 tablespoon coconut oil

2 tablespoons unsweetened coconut flakes

 

How it’s done:

Blend until smooth with ice. Top with coconut cream and flakes if desired.

 

Strawberry Surprise Protein Shake

24 grams of protein

strawberry protein shake

What you’ll need:

1/2 cup vanilla-flavored almond milk

1/2 cup strawberry flavored Greek yogurt

1 scoop Gold Standard 100% Whey Protein Powder, Vanilla

1 teaspoon honey

1/2 cup frozen strawberries

 

How it’s done:

Blend all ingredients and serve with ice. Top with berries of your choice.

 

Matcha Madness Protein Shake

30 + grams of protein

matcha green tea protein shake

What you’ll need:

1 cup sweetened almond milk

1 teaspoon premium Matcha green tea of your choice

1 cup honeydew

1 scoop Vega Protein & Greens Vanilla Protein Powder

 

How it’s done:

Blend all ingredients for up to a minute to be sure Matcha has blended evenly. Serve with ice.