Tag Archives: healthy tips


7 Healthier Holiday Cookie Recipes

Who can resist a plate of holiday cookies? We’re all for allowing indulgences in moderation over the holidays but with cookies it’s really hard to avoid fat and calories even by eating just one.  Try one of these recipes to indulge without the guilt and your waistline will thank you come the new year.


White Chocolate Cranberry Biscotti

We love how festive these White Chocolate Cranberry Biscotti from Amy’s Healthy Baking look, and think they would make a great last-minute gift.  The Biscotti are made with a combination  whole wheat and white flour for a fiber boost you won’t even notice.

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King Pito Gator’s Fight-Worthy Nutrition Tips

Preparing for a UFC fight requires discipline, dedicated training and nutrition to fuel it all.  King Pito Gator, pro wrestler, boxer, UFC fighter, and 2014 Rocc the Barz Worldwide NBXA All-Around Champ, knows all this well.

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Eat Clean

King sticks to a clean eating diet, which helps increase energy, boost immunity and improve sleep.  He says he tends to stay away from meat and chicken and, instead, gets nutrients from fruits, vegetables and juices.  King also says that he eats lots of fish, a great source of low-fat protein that is high in omega-3 fatty acids.



Drink Smoothies

Smoothies are a great way to get the nutrients your body needs from fruits and vegetables.  King is a big fan of smoothies and juices.  One of his favorites includes kale, baby spinach, honey, ginger, a little bit of garlic, blueberries, strawberries and pineapple.

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Get Out the Grill

King says that he usually grills everything on fight day, from chicken to vegetables. Grilling is a great way to prepare foods as you don’t need to add excess oil or butter to your food to cook it.  When you grill meat, excess fat drips away from the meat, so you’re left with a leaner source of protein.  Don’t stick with just grilling meat, either.  Try grilling veggies like King does, or throw tofu, pineapple, peaches or sweet potatoes on the BBQ.


What to Eat Post-Workout

Lori Lanham from Get Fit Naturally says it’s important to eat within an hour after working out to repair muscle tissue and replenish energy. She suggests a 2:1 ratio of carbs to protein following strength workouts, and a 4:1 ratio following endurance workouts.  Lori also points out that is a good idea to avoid fat right after working out, as it slows down the digestion and absorption of protein and carbs.  If you’re not sure what to eat after your next workout, try one of these options.

Chocolate Protein Shake

Lori’s favorite post-workout snack is a chocolate protein shake.   She likes adding frozen blueberries and ½ of banana.  In addition to the protein in the shake, the banana is an excellent choice as your body is able to break it down more quickly, which helps restore glycogen stores depleted during exercise.


Photo by Meal Makeover Moms

Greek Yogurt with Blueberries

Lisa McClellen from Run Wiki enjoys Greek yogurt with blueberries after working out.  The Greek yogurt is a perfect source of protein and carbohydrates.  Additionally, Lisa says she likes adding anti-inflammatory foods like blueberries into her post-workout snack, as she finds it useful when recovering from a difficult workout.


Photo by Memphis CVB

Whole Grain Pita and Hummus

Pairing whole grain pita with hummus is another great carbohydrate and protein combination for post-workout. Because the whole grain pita has fiber, it’s an excellent option if you’re especially hungry after exercising as it digests more slowly and keeps you feeling satisfied longer.


Individual Baked Oatmeal Cups

These Baked Oatmeal Cups from Lisa are great to throw in your gym bag for a snack.  The oatmeal is a great complex carbohydrate, and protein is provided by eggs and cottage cheese.  Lisa even throws in chia seeds and flax meal for an omega 3 boost.


Photo by London Chow

Turkey Sandwich

If you’re looking for a post-workout meal, a turkey sandwich is a good choice.  Turkey is a lean protein so it helps provide your muscles with the nutrition they need without added fat.  Choose Ezekial or whole wheat bread for a healthy carbohydrate.

Sweet Potato with Cottage Cheese

Lisa also regularly enjoys a sweet potato topped with cottage cheese after exercising.  The sweet potato is a healthy carbohydrate as it is full of nutrients like potassium and magnesium. By pairing this with protein-rich cottage cheese, you have a perfect post-workout snack.