Category Nutrition

7 Ways We Love to Freeze Our Food 

March is National Frozen Food Month and we’re here to change your mind about it! Frozen food doesn’t have to be unhealthy or less flavorful than fresh foods. Just the opposite, actually!  So we’re celebrating with seven awesome ideas on how to save money, save time and make your life easier—but just as healthy—by using your freezer to the fullest.

Prep Freezer Meals for Easy Weeknight Dinners

There is no better feeling than having a meal ready and waiting for you after a long day, but most of us don’t have personal chefs to help make that happen. No worries, the answer to your mealtime mayhem is frozen make-ahead dinners.

Here are a few of our favorite recipes that will help make your weeknight dinners a breeze:

Chicken Tacos

Oven-Baked Chicken Strips

Bacon Turkey Burgers


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4 Helpful Budget-Friendly Tips for Eating Healthy

It’s a new year, and with that comes New Year’s resolutions. If there’s one resolution lots of people can get behind—it’s saving money. But what if you want to save money AND make healthy happen? Don’t sweat it, we’ve got you covered with some awesome tips for saving money while eating healthier, too.

Buy in Bulk

Whether you’re buying nuts for snacking or produce to enjoy during the week—try buying in bulk when possible. Especially for those items you know you’ll always need, buying in bulk can help you save cash and also reduce trips to the store. An additional benefit to buying in bulk that saves you both time and money is the opportunity to prepare larger batches of recipes and freeze the extras...

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6 Easy Ways to Stay Healthy This December

The last month of the year is always busy. From shopping, to school events, parties and celebrations, our to do list is typically miles long and full of things to do for others. While it may not seem like you can add one more thing, take a look at our list of important health items that focus on one very important person you may be neglecting: YOU!

Remember, if you take time to care for yourself, you just might find you’ll have even more energy to go around.

You can print this list for your refrigerator, desk at work, or just to carry with you. 


1. Pick 10 days to exercise 

After entering in your important events and ‘due dates’ for December, strategically place 10 workouts throughout the month.

Of course, you can always add in additional workouts if you end up having the tim...

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Healthy Pumpkin Spice SMOOTHIE Recipe (Must Try!)

Falls means pumpkin spice everything. Though we know you’ve already tried pumpkin spice pancakes and lattes, we want to share a newer, likely healthier, twist on adding the delicious flavors of fall into your breakfast. Read below for a pumpkin spice smoothie recipe that will keep you satisfied throughout the morning.


  • 1 frozen banana, sliced
  • 3/4 cup of milk (your choice)
  • 1/2 cup of yogurt (we recommend vanilla or plain)
  • 1/2 cup of pumpkin puree (fresh, frozen or canned)
  • 2 tablespoons of rolled oats
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground ginger
  • Pinch of all-spice, ground cloves, and ground nutmeg to taste.
  • Maple syrup to taste (we recommend about 1 tablespoon)
  •  3 ice cubes
  • Optional: 2 tablespoons of vanilla protein powder


  1. Add all of your ingredients, ...
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Is Cottage Cheese The New Greek Yogurt?

The dilemma is this: the majority of breakfast options revolve around carbs. Cereals, pastries, and toast all pack the carbs, while few deliver enough protein to keep your body satisfied until lunch. That’s where our two breakfast heroes come in: cottage cheese and Greek yogurt. Though there are other protein options available, cottage cheese and Greek yogurt, when selected carefully, make breakfast easy, healthy, and filling until noon. (Here’s to no more running around the kitchen in hopes of cooking up eggs before running out the door!)

So, what are the differences between cottage cheese and Greek yogurt? Read below for some examples, but remember: watch your labels. Not all products are created equally. Avoid high-sugar and high-sodium options depending on your dietary needs.


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What’s Keto Coffee? 5 Ways To Try Now

Keto coffee, sometimes called bulletproof coffee, is generally consumed during the morning in place of eating a traditional breakfast. With its high quality fats from butter and/or oils, many have found this drink gives them the fuel they need to take on the morning while helping them with the practice of intermittent fasting. Below we’ve listed out five keto coffee variations that you can try making in your own kitchen.

Basic Keto Coffee

No muss, no fuss. A great way to see if keto coffee might be right for you is to try this rich, creamy beverage. All you need is coffee, butter, coconut oil, some cream and a blender and you energy packed breakfast is done.

Ingredients: brewed coffee, butter, coconut oil, heavy cream


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Three Green Vinaigrettes That’ll Add Flavor (and color) to Tonight’s Salad

Most of us have tried our hand at throwing together a classic vinaigrette. Today we want to mix it up by sharing a few green vinaigrette recipes that incorporate basil, avocado, and ramp onions to add extra flavor (and color!) to your salads. Incorporating basil, avocado, and ramp onions, Read below for three delicious vinaigrette recipes that you likely haven’t tried before.

Basil Vinaigrette

Recipe: Easy! Combine, blend, and salt and pepper to taste. This vinaigrette will refrigerate for up to 3-5 days.
shallot, basil, garlic, red pepper flakes, olive oil, red wine vinegar, salt
Pairs well with: Bruschetta, grilled chicken salad with tomato and mozzarella, pizza and a side salad.

Avocado Vinaigrette

Recipe: Quickly blend together staple ingredients tha...

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Recipe: Vanilla Blueberry Yogurt Parfait With Steel Cut Oats

When posed with the task of creating a delicious, low calorie parfait recipe my mind instantly went to ‘Shrek’. I realize that this movie has very little to do with exercise, lifestyle, or even healthy eating, except for one pertinent quote by the character Donkey:

Parfait’s gotta be the most delicious thing on the whole damn planet.

And in fact, he’s quite right. Parfaits are delicious and can be nutritious if assembled correctly.



Vanilla Blueberry Yogurt Parfait


  • 1/4 cup cooked steel cut oats
  • 1/2 cup vanilla yogurt
  • 1/4 cup vanilla granola
  • 1/4 cup roasted blueberries (on tinfoil lined bake sheet at 350F for 10-15 min or until bursting)
  • 1/8 cup unsweetened, flaked coconut
  • Optional: hemp or chia seeds for extra oomph


Combine ingredients using a layered me...

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What is Collagen and Where Can You Find it?

We’ve been hearing about protein a lot these days. It seems like you can’t walk down any grocery aisle without seeing a product boasting the benefits of added protein from cereal to granola bars, and even cookies! But what about this one protein in particular — Collagen. You ever heard of it? Let’s learn more!

What is collagen?

Collagen is a compound made up of long chains of amino acids, just like all other proteins. It sounds super science-y, but if you’ve ever had jello salad at your Grandma’s Thanksgiving table, that’s basically the best way to understand collagen. Gelatin, the main ingredient in jello, forms from cooking and drying collagen...

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How to Make a Great Grain Bowl to Fuel Your Day

Packing a lunch is never fun. Either you get stuck with leftovers, a boring sandwich or salad, or you have to pay too much to go out for food! Well, I have recently found a new favorite lunch to pack that’s easy prep and a great way to mix up your lunch – grain bowls! Follow this handy guide below for a grain bowl that’s packed with protein and flavor, and will keep you full until it’s time for dinner.

Start with the base

Keep it simple with healthy, hearty, grains like quinoa, brown rice, farro, or lentils (yes I know, technically a legume) these are all awesome ways to lay the base of a grain bowl that is packed with protein and will absorb all of the delicious flavors!

Add some greens

Let’s get healthy here! Mix in your favorite premade salad mix, or some fresh greens from yo...

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