Today we're breaking down pre-workout fuel into 5 simple, easy to follow steps. Note: These are general guidelines. If you're going out for a 3 hour run or 5 hour bike ride, your fuel needs will be different. I am speaking more to the 60-90 minute workout crowd....
Get rid of the packaged cereals and granolas. They're most likely overloaded with sugar, salt and fat. And get with this awesome chewy, crunchy, slightly sweet, and just right Maple Walnut Turmeric Granola. Turmeric isn't just for the savory dishes. It has a lovely,...
How we start our morning has a large impact on how the rest of our day unfolds. Maybe you have a solid morning routine or maybe it's different everyday. Perhaps take a moment to examine your routine (or lack thereof) and notice what things work for you, or where...
Figuring out how to recreate (or better yet elevate) your favorite store bought goodies at home is a win-win-win. You end up saving money, you have creative license to make things exactly the way you want them, and best of all you have control over the amount of...
Exercise your body and exercise your brain? You betcha! Research indicates that physical activity not only improves your stamina and strength, it’s also been shown to enhance cognitive abilities, memory, mental health, and creativity. Check out this article from...
To snack or fast...that is the question that so many people ask me about pre workout nutrition. Many of us get up pretty early to workout, so there is not enough time to digest a full meal and allow your gastric intestine tract to empty, so a low glycemic snack is...
To be honest, when it comes to preparing food, most of the time I'm just winging it. I don't always know if what I’m making is going to work out. Sometimes what I think is going to succeed flops and what I think is going to fail turns out…miraculously. It’s a lot...
“Stop eating so many fruits and veggies!” said no one. Ever. We all know how healthful fruits and veggies are. That part is a given. But, for some of us there may be a gap between knowing and acting. It’s one thing to know we should eat more veggies and fruits. ...
When you’re looking for a superfood that packs a super flavorful punch, Acaí is the way to go. High in antioxidants and other phytonutrients, Acaí berries have been shown to stimulate immune system function in clinical studies. And, because it’s on the pricier side,...
Many of us have our go to protein shake for recovery, but there are some cool ingredients you can try to mix up your morning go to. Enjoy these concoctions Chad and I came up with, and feel free to post your faves in the comments! And if you need a great protein...
As much as I love a greens and berries smoothie to start the day, it’s nice to mix it up, especially on those cold, rainy mornings. Oatmeal is a classic breakfast that doesn’t really get the love and praise it deserves. If you ask me, oatmeal is like a bowl of pure...
There is no such thing as perfection. Life itself is imperfect! In fact, many things that were once considered defects in our genetic makeup helped to advanced our species. Though health is truly the key to living well, many of us obsess over our external appearance....
This is, yet again, some awesome insight from Coach Jentry on Dairy! A client asked me how to whittle her waist... I asked what she had for breakfast and she said a glass of milk. I let her know that cow milk is meant to pack pounds onto a baby calf, but I knew Coach...
Many of you have committed to going Veg in some way for 2016. Yesterday I received an email with veg protein concerns from one of our clients. I gave her my quick take and told her I'd pass it on to Coach Jentry for more insight. Today I was copied on this...
There's nothing quite like fresh baked goodies from the oven. Not all goodies are good for us though, which is why I was so excited about this recipe. Not too sweet and still a whole lotta taste. We dialed back the sweetener, added a whole bunch of fruit, whole...
It's Saturday and we're brining you something extra special today...the best darn fluffy biscuits! We normally start our day with a berry and greens smoothie, but today felt like a biscuit day. I think it's been close to a decade since I've had a biscuit, so it's...
"Cha-cha-cha-chia". Oh, you remember the song and those cute little clay critters from the early nineties. Just water and wow, you have a chai seed-sprouting masterpiece. Well those very same seeds are a big deal these days, but for a very different reason. They...
As many of you know, sugar season is my least favorite time of year. Unfortunately it seems to be the longest season we have with Halloween kicking it off and Easter closing it out 6 months later. One of the biggest problems I have with candy is how hard it is to stop...
If you're as excited about cooking as we are and you're in search of good recipes or just a few tips on healthy eating, then look no further than Gumsaba's RECIPE and NUTRITION BITES archives! There you'll find a bounty of recipes, from BLACK BEAN BROWNIES to...
Shake it up on this fine Friday with some Dragon Fruit Nice Cream! This one puts other nice creams to shame. It's gorgeous in color and perfectly creamy with just the right amount of sweet. No added sugars, dyes, gums or other funky stuff. This is not your average...
While it is true that many of us have an inherited slow metabolism, there are a few sure fire ways to kick that engine into another gear. Enjoy these metabolism boosting tips from Coach Michelle Build Muscle: The more muscle mass you have, the more you burn. Even at...
One of the hardest things you can do to your body and your mind is yo yo diet and exercise. Consistency is what the body craves, we are creatures of habit, so don't make your habit being inconsistent. If you have taken a break from exercise, enter back in with care...
We interrupt this regularly scheduled Smoothie Saturday programming with...drum roll...avocado toast! No blenders, frozen berries, or fancy equipment necessary. All you need is some bread (we highly recommend Ezekiel), a toaster (or oven), a ripe avocado, a...
It's Saturday and it's good to be alive! The weekend allows us a little more time to be with our favorite people, enjoy the beautiful weather, exercise in the sunshine, and of course enjoy great food! I usually reserve Saturdays for "smoothie day", but today I was in...
Getting your greens is easier and tastier than you think. It just takes some creative experimentation...throw them into your smoothie, mix them in with some pasta, toss them into your soup, or blend them in with homemade falafel! Greens offer truly remarkable Health...
It's smoothie Saturday, y'all! So grab your blender, break out the fruits and veggies, and get ready to party. Smoothie style. Think daiquiri, but way better for your hot and healthy bod. IT TAKES TWO TO MANGO GREEN SMOOTHIE Adapted from Simple Green Smoothies Makes 1...
Avocado! This extraordinary fruit stands among the rest with its creamy consistency and rich flavor, turning everything it touches into nutrient-dense, delicious gold. Avocado also happens to be a bright beacon of health, touting a whole list of nutritional benefits....
Did you know that by eating just one piece of sugary candy your immune system is put at risk for 5 full hours? That means if you snack on sugar during the day, then have something sugary at night your immune system is always at risk. There are a bunch of awesome...
As many of you know, there are a group of us starting a juice cleanse on Monday! This is a 5 day cleanse that costs $250-$290 depending on how many people we get on board. Its looking like it will be more than 10 of us, so $250 will be the cost. Juice cleanses are...
Many of you know our household is vegan. Our eating habits are a reflection of our moral standards and I have eaten this way since 1999. I consider all things that matter most to me when it comes to food. My love for my own health and the welfare of animals is equal....