Lemon Pepper Avocado Delight


3:00 drag got you dreaming of food jumping over the moon? Same here. Sometimes you just need a snack to keep your brain functioning during those last couple hours of productivity before it’s time to unwind at home. Here’s a quick 1 minute idea of a tasty bite to tide those hunger pains away.

I first learned about the lemon pepper + avocado combination on a family vacation to Lake Powell. Aunt Marianne fed us very well throughout the entire trip, but this particular snack was a favorite of mine. The freshness of the avocado with an added zang of lemon juice was unforgettable.

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Post-Run Recovery Smoothie Bowl



Wake up. Get out. Sweat your heart out. Finish strong. Go to school. Go to work. Work out round 2. Spend time with family and friends. Sleep. Wake up and start again.

The routine of an athlete can be demanding, no matter what level of athleticism you are striving to achieve. We live in a fast paced world where we rarely get to stop and breathe. Recovery can be a second thought most days even though it’s a vital part of performance.

One of the most important aspects of recovery is what you put back into your body after you break it down. Studies have shown that performance is positively impacted when a proper recovery regime is maintained. Eating something small within 20 minutes of exercise and then something larger and more substantial within 2 hours of finishing is the ideal range of time to refuel. Meals should have a proper carbohydrate to protein ratio of 3:1 respectively.

One of my favorite meals to recover with is this chocolate peanut butter green smoothie bowl. Greens only add color but don’t distract from the taste in the slightest. And what can go wrong with a melt in your mouth combo of chocolate, peanut butter, and bananas?? The bananas provide your main source of carbohydrates while the peanut butter and chocolate protein powder provide that essential element of protein needed for refueling. This particular bowl has about 60 g of carbohydrates and 20 g of protein, a perfect 3:1 ratio.

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Chia Seed Cookie Mini Pazookies


There aren’t too many things more delicious than a pazookie in this world, let alone one that can fit in the palm of your hand! For those of you who are thinking “Pa-zoo-what??” just trust me. They’ll change your life. Warm and gooey oatmeal chocolate chip cookie topped with ice cream or yogurt and a drizzle of honey or chocolate. Easy way to impress your friends at a get together.

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Back to the Basics

With all the noise that comes from the many social media sites sometimes what is considered healthy gets rather skewed. Many new diet ideas are shared and often we fall prey to the ever changing idea of healthy. This article is a great resource to help people distinguish what claims and ideas carry truth and which ones are merely fads and good ideas.

Nutrition noise: what should you trust?