Sunday is Mother’s Day, and also happens to be one of the busiest restaurant days of the year. This year, instead of calorie-laden pancakes and pastries, treat the special mothers in your life to a home-cooked breakfast made with love and warm your mother’s heart with these heart-healthy dishes.
Spinach & Sun-dried Tomato Frittata:
The frittata is similar to an omelet, but is more filling and dense, like a quiche.…
Hello tweakfit.com followers. For those of you who read my previous article, you know that I have begun a thirty day personal challenge to go gluten and dairy free. I am well into week two, but wanted to recap for you all how my journey went throughout my first seven days of changing my diet.
Slip-ups:
I jumped into this challenge head-first I knew it would be difficult at…
Designer supplements have their place in the supplements market, but did you know that you can get pretty much the same supplements of equal quality at a cheaper price if you build your own? Lately I’ve fallen in love with TrueNutrition.com because it lets me do just that.
Forewarning: I’m totally going to nerd out on supplements on this one.
A Glimpse of My Recent Order from TrueNutrition:
Pre-workout Staples
Creapure®…
Confused as to what to eat after your workout? Simply put: carbs and protein.
You should try your best to make sure you’re getting this meal in immediately after your workout. The maximum length of time I’d go is an hour, but ideally within 30 minutes of completing a workout. Personally, I eat this meal as I’m leaving the gym, but then again, I always have food with me. Can’t…
If you love pancakes as much as I do, then you probably already know that it’s one of the worst foods to eat if you’re trying to get fit (due to its high carbohydrate and high fat content).
Fortunately, there is actually an ideal time for you to be feeding yourself such sweet soul food, and that time is during the post workout feeding window.
Ideally you’d want to be…
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If you are the type that loves powdered supplements (e.g. protein powder, pre workout supplements), you’d know that fishing out the scooper in a new powered supplement tub can get quite messy. You know what I’m talking about. When these supplements get shipped, they get tossed around and somehow, the scooper always gets stuck in the center of all of the powder. When you open it, there is no scooper…
I’ve never been a big fan of protein shakes made with the combination of protein powder and fat free milk or water. I came across a lot of great low carb and high protein baked goods but I never seem to have ALL of the ingredients. Thus, I decided to just make a recipe up using stuff I might just have lying around and lo’ and behold – it was…
With the holidays upon us, I though I might reach out to Tweakfit readers, Santa Claus, and anyone else who might be listening and provide the top fitness-related products I’d love to have this year. Here’s my list, and why I know they will help me get in better shape this year.
1. Garmin Forerunner 910XT
Why: It’s really, really cool. With all the features of its predecessors, the 910…
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A quick internet search of weight loss programs will provide more information on the subject than any normal human being could possibly digest. From low-carb diets, protein-based diets, rotating carbohydrate intake, and popular weight-loss programs such as Jenny Craig, Weight Watchers and Nutrisystem, you won’t have any trouble finding sites that claim they’ve discovered the secret to losing weight.
I’ve written about some of these diets in other posts, but…
Protein bars can be a great snack or meal substitute for people trying to lean up and lose belly fat. Although most bars will be a good source of protein, some can also be packed with calories, contain little fiber, and as much sugar as a candy bar. Below I have compared several different common protein bars to help you find the best fit for you. Take my advice, reading…
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An increasing body of research (e.g., Karp et al., 2006; Pritchett et al., 2009) is supporting the effects of chocolate milk as an effective post-workout beverage. One group of researchers from Indiana University investigated the effects of drinking chocolate milk following a workout in a group of elite cyclists. Following a series of interval workouts, one group of athletes consumed servings of chocolate milk while a control consumed another commercial…
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While women and men tend to differ in body size and composition, as well as hormonal characteristics, they do not differ in measures of relative strength, nor do they differ in their responses to exercise. The same weight loss principles, therefore, apply to both sexes.
Is There a “Best Weight Loss Program?”
Much debate exists regarding the best weight loss programs. Advocates of Atkins, Paleo, Ideal Protein, and other low-carb…
We’ve all likely heard of the concept of periodization with respect to planning our exercise programs. For those who haven’t, periodization is the systematic variation in volume and intensity of exercise in order to reach a high level of performance at the right time of the year. Originally developed by Dr. Tudor Bompa to allow rowers to “peak” during the most important competition of the year, the common exerciser can…
People are often confused when I tell them that I am a Registered Dietitian and a bartender. While I first got into the bar industry to help support myself through college and my dietetic internship, I found that my creativity and passion for nutrition, actually helped me to create healthier and creative drinks for my customers. At my nutrition job at Devon Fitness Club, located in Berwyn, Pennsylvania, there is…
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There is so much weight loss advice out there, what’s a dieter to do? As a Registered Dietitian, I am constantly bombarded with questions about what to eat to lose weight, and more specifically, how to get rid of that hard-to-lose belly fat.
There is no substitute for physical activity and a healthy diet when it comes to slimming down, but recent research published in the September issue of the…
Back in the days when slim fast meal replacement shakes first came out, everybody (including me) jumped on the band wagon to try to use it to lose weight. Needless to say, it didn’t work for most people. Why not? Because meal replacement shakes aren’t supposed to be used for weight loss (no matter what the slim fast marketing guy says!).
Not for Weight Loss
The single reason why meal…
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When I first started my fitness journey (back in the days when there was no easy access to the internet), I had no idea what I was doing. To gather tips, I asked people who seemed, watched infomercials, and watched what other people did in the gym. Then armed with my arsenal of broscience, I headed off to make a change to my fitness level. Needless to say, I failed miserably.…
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Historically, nutrition plans for endurance athletes have been centered around carbohydrates and hydration. But it has also become widely accepted that endurance athletes require significantly more protein than the standard adult recommended dietary allowance (RDA). While pure power and strength is often thrown by the wayside when training for an endurance event, maintaining sufficient muscle mass is critical. Failure to do so subjects an athlete to the following potential detriments:…
Proper nutrition is an essential component to any training regimen. HIgh-intensity training combined with poor nutrition can lead to mediocre results and decreased immune function. Implement these nutritional principles into your daily routine to improve your results and your health!
Hydrate: It is recommended that an athlete consume 20-24ounces of water for every pound of body weight lost during exercise. In general, drink enough water that your urine is a…
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If you’re reading this post, I’m sure you know how essential proper protein consumption is to a regular fitness schedule. I realize that protein powder is a touchy subject. One brand that works for some people may not work for other people. I’ll try my best in this guide to explain what to look for when you are shopping for the best protein powder supplement to suite your fitness goal.…
