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Macronutrient Breakdown

Macronutrients (carbohydrate, protein & fat) all play a different role in fueling your workouts and in supporting recovery. Each of them uses a different metabolic pathway, but in the end produce fuel in the form of adenosine triphosphate or ATP. The pathway each macronutrient uses to create ATP largely distinguishes both their role and efficiency….

No-Bake Peanut Butter Protein Bars Recipe

Making your own home-made protein bars is simple with this recipe! Take it with you for your next sporting event, picnic, or just when you’re in a hurry. No Bake Peanut Butter Protein Bars Ingredients: Cooking spray 2 cups rolled oats 2 cups puffed cereal 2 Tbsp wheat germ ½ cup peanuts, rough chopped ½…

Keto Diet

You may have heard the recent buzz about the Keto diet, however it has actually been around for a long time! The Keto diet was originally created as a treatment to help children with epilepsy. The diet is quite simple, consisting of very few carbs, and a four-to-one ratio of fat-to-carbs and carbs-to-proteins. General recommendations…

Variety is the Spice of Life

They say variety is the spice of life, and when it comes to nutrition, it’s true! Not only is eating a variety of foods a smart strategy for obtaining a wide range of nutrients, but, in addition, spices themselves are a healthy way to add variety and keep your palate guessing. Spices are calorie free and…

Cooking with Kids

After a long day, making family dinner with the little ones can seem like a daunting task, but the process is a great way to teach kids about nutrition, cooking, and for instilling confidence. In addition, research indicates that cooking at home is one of the best things you can do to improve your own…

Bean-A-Ficial

If you’re looking to upgrade your diet, consider the benefit of beans. These nutritional rock stars can dress up a salad or make a mean burger! With 7 grams each lean protein and fiber per half cup, beans are the ultimate heart-healthy protein. They are also an excellent source of B-vitamins, iron, phosphorous, magnesium, manganese,…

Frozen Berry Granola Bar Recipe

A frozen granola bar?  That’s right!  Summer is the perfect time for a refreshing treat, and what better way to cool off than with seasonal berries bursting with antioxidants! This chilled out version includes a creamy protein-rich base and crunchy whole grain granola making it ideal post-workout, or as a dessert you can feel good…

Chicken Challenge: Three Methods for Juicy Chicken

Look up just about any healthy recipe and you’ll see a perfectly cooked, juicy chicken breast convincing you to dive right in.  However, when it comes to cooking chicken, most of us can admit to good intentions gone bad with a dry, rubbery, and bland product.  Cooking chicken breast is challenging because it’s nearly fat…

Easy Veggie Hash Browns Recipe

Swap traditional, high fat and carb-laden potato hash browns for our low carb, and low fat veggie browns! We love the zucchini version below, but you can substitute your favorite veggies in; from broccoli to spaghetti squash.  These make a great side for any meal and can also be formed into patties for a healthy…

Iceberg Lettuce … Is it Worthy or Not?

Iceberg lettuce has long been considered void of nutrition; an otherwise useless food confined to a vessel for salad dressing.  In reality, iceberg lettuce is a versatile, affordable food deserving some credit. Iceberg is an excellent source of potassium, manganese, vitamins A, K, and C!  It’s also a good source of thiamin, vitamin B6, folate,…

Keys Tips for Strengthening Your Teeth

We all know that eating sugar promotes tooth decay, but it’s easy to overlook sneaky sources of sugar that can be just as detrimental as the occasional cookies and ice cream. Daily activities like sipping on sports drinks, a drizzle of honey in your cup of tea, or taming a cough with throat lozenges can…

The Best Snacks to Satisfy Hunger

Let’s face it, a delicious snack is more than just a bridge between meals!  A snack that hits the spot can refresh and rejuvenate when we need it most.  Snacks that satisfy are important for managing hunger, boosting productivity, and putting us in a happy place.  Find your perfect snack with these ideas: *If you’re…

Key Nutrient Needs for Vegetarians

Ensuring adequate protein intake is a common concern for many vegetarians, but equally important is obtaining key nutrients that can easily be missed.  If you follow a vegetarian diet, regardless of the type, stay healthy with these tips. Iron can be found in a variety of plant foods from spinach to beans, but the plant…

Potassium Power: Why Potassium is Important

You’ve probably heard potassium is important for preventing muscle cramps, but did you know it is also essential for heart and bone health? Bones A diet low in potassium creates an acidic environment your body attempts to counteract and make more alkali (basic) by breaking down bone. As a result, bones can become weak, increasing…

Curried Chicken Salad with Maple Sriracha Pecans Recipe

Elevate your chicken salad with a pop of curry and spice! This kale salad is loaded with protein, fiber and nutrients to keep you full, fit and on top of your culinary game. Curried Chicken Salad Ingredients 2 chicken breasts, baked or boiled, cooled and cubed 1 head Lacinato Kale, washed, deveined and chopped ½…

Homemade High Protein Ice Cream Recipe

When the heat is on, cool off with high protein ice cream. That’s right! We said ice cream! Our version is high in protein and low in fat and calories so you can enjoy it guilt-free. We love strawberry banana, but sky’s the limit when it comes to flavor combinations. Mix ‘n match your favorite…

Tips to Prevent Muscle Cramps

One minute you’re perfectly fine and then suddenly, a jarring sharp pain sets in bringing you to a complete stop! Muscle cramps are an athlete’s nightmare and although you may have heard many “cures”, they are seemingly far more complex. While current research is expanding beyond only muscle to also examine the nervous system’s role in…

Energizing Citrus Protein Smoothie

Eating for energy is an excellent approach to guide healthy eating decisions.  Start your morning with an Energizing Citrus Protein Smoothie!  The mixture of whole grains, lean protein, omega 3 fats, and whopping 25% of your daily vitamin C will kickstart your day! Ingredients: 1 banana, frozen 1 Tbsp lemon juice 1 Scoop VCore Orange…

Zinc: Why is it so important?

Zinc is the infamous trace mineral we’ve all heard of, but very few of us can list a source. Since zinc is important for numerous biological functions including growth, wound healing, male fertility, digestion, and immunity, it’s time we give it some attention!    To start, adult males need 11mg and females 9mg of zinc…

Blood Pressure and Potassium: How are they related?

 Over one billion people worldwide are affected with high blood pressure which is responsible for at least 51 percent of deaths due to stroke and 45 percent of deaths due to heart disease. Recent research suggests that potassium intake may have a greater influence on managing blood pressure than sodium intake according to a recent…

Spartan Ultimate Team Challenge: Fuel Prep Edition by Maggi Thorne

We arrived a few days early to Atlanta, but fuel and nutrition prep on set started weeks before. Food wise I had already cut out dairy, reduced bread intake, increased vegetable intake, and loaded up on greens like kale & spinach.  The main sources of protein came from meats including salmon, chicken, and steak.  Our…

Get Saucy: Your Guide to Dressing Up Your Meal Prep

When it comes to meal planning, the trio of lean protein, whole grains, and vegetables is all too familiar. It’s putting them together in fun, delicious combinations that can be daunting. Step up your meal planning with these fresh and fast sauces, sure to dress up any dinner plate! Oh, and did we mention they…

The Difference Between Organic and Free Range

From eggs to poultry, decoding the difference between organic and free range can be confusing! Here are the facts to help you navigate which is best for you and where your dollars are best spent. Organic refers to growing and raising standards. For a food to be “certified organic,” the food must meet these standards:…

Defeat DOMs (Delayed Onset Muscle Fatigue)

Tackling a new training program can be daunting for both newbies and seasoned fitness freaks. Change is a challenge! No matter your fitness level, we all have that one thing in common: DOMs (Delayed Onset Muscle Fatigue)! Inevitable muscle soreness can be your best friend reminding you of the hard work you put in, and…

Recovery Rescue!

When you’ve completed your reps and sets, get your body the ultimate recovery fuel with a Recovery Rescue Protein Smoothie! It’s loaded with nutrients your body needs to recover and refuel so you’re ready for the next round. Coconut water, spinach and banana pack in potassium to re-hydrate and prevent muscle cramps. Blueberries rich in…

Shape Up for Summer

Shedding those stubborn 5-10 lingering pounds can make all the difference when it comes to feeling confident sporting a swim suit. Shape up for summer with these simple changes: Focus on Fueling, not starving It’s normal to get a little hungry when working on weight loss, but taking it too far can rebound and cause…

Perfecting Your Eating Schedule

A popular question in the nutrition industry: How frequently should I eat? We all know the great debate between eating “Three regular meals” vs “Six small meals”. I’m going to break down the reason why the latter is more recommended. It is encouraged to eat five to seven small meals per day, but you may be…

Nutrition Spotlight: Oatmeal

From steel cut and rolled, to instant and old-fashioned, the world of oatmeal can be surprisingly daunting. While all types start as groats, the processing is what differentiates them as well as their cooking times and texture. Steel Cut oats are often considered the “king of oatmeal” as they have the least amount of processing….

Eating for Type 2 Diabetes

Proper nutrition for type 2 diabetes is a crucial component for managing the disease and feeling your best. While there are individualized needs that come with a diagnosis, the basic nutritional recommendations are beneficial whether you deal with diabetes or not. Eating to steady blood sugar and insulin levels results in better energy, sleep, mood,…

Supplement Savvy

In a perfect world, we would eat all the right foods in the right proportions ensuring our body all the nutrients it needs to thrive. However, busy schedules, stress, travel…you name it, can interfere. Keeping a few key supplements on hand is a wise strategy for supporting your health during life’s unexpected twists and turns….

No Bake Coconut Cranberry Protein Breakfast Cookies

Wake up your morning routine with Complete Nutrition’s Coconut Cranberry Protein Breakfast Cookies! Ingredients 2 cups old-fashioned oatmeal 2 scoops Ignite Series™ V-Core™ vanilla protein powder ¼ cup shredded coconut ¼ cup dried cranberries ½ cup creamy peanut butter ½ cup unsweetened vanilla almond milk ¼ cup honey or agave nectar ⅛ teaspoon sea salt…

Fat-Fighting Foods

Whittle your waistline naturally with these fat-fighting foods. Coconut Oil Coconut oil contains Medium Chain Triglycerides (MCTs) which the body efficiently burns as energy instead of storing as fat. This flavorful oil boosts satiety, and promotes a lean body composition. Eggs Eggs are one of the best sources of choline, an essential nutrient that fights…

Food to Combine for Maximum Nutrition

Certain foods eaten together make a winning combination more powerful than on their own. Maximize your nutrition with these synergistic foods: Eggs, Whole Grain Toast & OJ Eggs and whole grain bread contain non-heme iron which is not absorbed as efficiently by the body as heme iron found in meat and poultry. Adding in a…

Two-Piece Transformation

Looking to sport a swimsuit, but need to beat belly bloat stat? Look no further! Our Lean Green Smoothie is to the rescue. It contains a whopping 800 milligrams of bloat-banishing potassium to flush and detox plus 25 grams of lean protein to keep you feeling energized all morning: Lean Green Smoothie 1 large frozen…

Curb Your Cravings

You’ve planned your meals and scheduled your workouts with the best of intentions when suddenly visions of cupcakes, French fries or you name it dance in your head. Sound familiar? When cravings strike, it can be difficult to fight back. Instead of a physiological need, cravings are most likely rooted in a combination of hormonal…

Drive-Thru Dining

When hunger calls, you may find yourself resorting to a drive thru. Before you throw in the towel, consider these tips for successful drive thru dining: Time Out! Drive thrus are designed to present the menu and promptly request your order. This design can leave us flustered and ready to shout out the first thing…

Stressed-Out Snacking Tips

Deadlines are mounting. Your social calendar is overflowing. You’re running on empty. Too much to manage usually equates to eating too little, then rebounding into overeating whatever’s available later. We know that foods high in fat, sugar, and salt (common foods to reach for when stressed) are not only harmful for your health, but can…

“Bad” Food Myths

From beef and potatoes, to eggs and peanut butter, there are many foods out there you may have been avoiding due to their notorious “bad” reputations. This is a shame considering many of them are not only delicious, but received their bad rank hastily. Beef Beef has long been shunned for being too high in…

Spring into Shape with Soup for Dinner

Dinner is the one meal of the day we are most likely to overindulge. Doing so too often can lead to weight gain and disrupt much needed sleep. Small changes to your evening meal can help balance your calorie budget and allow you to enjoy indulgences here and there! Broth-based soups loaded with veggies and…

Tips to Make the Most of your Farmers Market Outing

There’s no better way to eat locally than through a farmers market. Not only can you take advantage of the freshest seasonal produce, but you can also meet the farmer and ask questions. Make the most of your farmers market with these tips: Time it Right For the best selection and the smallest crowd, head…