When you’re crushing Camp workouts and chasing progress, you need nutrition that works as hard as you do. Here are some of your questions, with answers from the Burn experts you trust. 

Q: Does it matter if I take creatine in the morning or at night? 

A: Nope! Morning, night, during nap time, whenever it works best for you. The key is just taking it daily. Consistency beats time of day, hands down.  

Q: Can I mix creatine and collagen into my coffee? Or is that not recommended? 

A: Collagen? Absolutely, stir it in and sip away. Creatine? Not the best match. High heat might affect its absorption, but if adding it to your coffee helps you remember to take it, consistency wins again. Showing up daily is way more effective than chasing perfection. 

Q: Of course, it is important to check with your doctor, but which nutrition products are usually pregnancy safe? 

A: Your doctor always gets the final say, but protein powders, especially whey, are usually okay and are a great way to boost intake. Just watch the caffeine dose in your Ignite pre-workout (the general guideline is under 200mg/day). As for creatine, there’s not enough research on its use during pregnancy, so definitely pause and consult before continuing. 

Q: Why would I want to drink Replenish over water? 

A: While water is essential for hydration, it doesn’t replace the electrolytes and micronutrients your body loses through intense training, like fitness classes, or sweat. Replenish provides a targeted blend of electrolytes, vitamins, and minerals designed to support optimal hydration, muscle function, and recovery. It tastes delicious, which helps you stay hydrated and train harder, recover faster, and perform at your best. 

Q: What are the benefits to taking Collagen? 

A: Collagen peptide supplementation helps maintain your skin’s elasticity and firmness, supports joint flexibility, promotes muscle growth, and enhances post-workout recovery. We recommend taking 10 grams of Collagen per day, which is our serving size, to see these benefits. 

These Vegan Meatballs are: 

Homemade 

Easy to make

Bursting with flavor

Looking for a cozy recipe this weekend? Make these Meatless Meatballs! Loaded with veggies, protein, and flavor. Such a simple and easy recipe that you can make time and time again. Pair this dish with pasta or zucchini noodles for a complete lunch or dinner. 

Meatless Meatballs

Recipe by Marissa WongCourse: MainCuisine: ItalianDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

1

hour 

Total time

1

hour 

10

minutes

These meatless meatballs are loaded with veggies, protein, and flavor. 

Ingredients

• 2 cups lentils, cooked according to the back of the package

• ¾ cup breadcrumbs

• 2 cups of mushrooms, chopped (8 oz package)

• ½ cup white onion, chopped ( about half of an onion)

• ¼ cup nutritional yeast

• 1 tsp dried basil

• 1 tsp dried thyme

• 1 tsp dried oregano

• 1 tsp garlic powder, substitute for chopped garlic

• 1 tsp salt

• ¼ tsp pepper

• 2 tsp oil, I used avocado oil

Directions

• Preheat oven to 350 degrees Fahrenheit (176.6 C). Spray baking pan with cooking oil or line it with parchment paper and set it aside.
• Heat a skillet to medium heat and add the mushrooms, onions and oil. Cook for 5-6 minutes or until ingredients become soft. Do not drain the extra liquid from the skillet. You will transfer all of it to the food processor.
• In a food processor or high powered blender, combine the cooked lentils, mushrooms, onions, breadcrumbs, nutritional yeast, basil, thyme, oregano, garlic salt, and pepper. Pulse ingredients until it becomes a dough-like texture.
• Using a cookie scoop or medium spoon scoop, the meatball mixture. Using your hands pack it into firm balls. Avoid rolling the meatballs on the counter, it will dry it out.
• Evenly place the meatballs on the baking pan. Bake for 20 minutes.
• Transfer 1 -2 cups of marinara sauce to the bottom of your baking pan.
• Arrange the meatballs in the pan with the sauce. Using a spoon slowly move the meatballs in the sauce covering them. Add back to the oven to warm through, about 7-10 minutes.
• Sprinkle meatballs with mozzarella cheese, crushed red pepper, and chopped parsley. Pair with pasta, eat, and enjoy!

Notes

• After cooking your onions and mushrooms don’t drain the extra liquid. Add everything from your pan to the food processor. 

ARE YOU GLUTEN FREE?

Make this meal gluten-free by substituting the breadcrumbs for gluten-free breadcrumbs. If you are pairing the meatballs with pasta make it gluten-free or substitute it for spiraled noodles.

When baking your vegan meatballs you will want to place them on a baking pan about 2 inches apart. By placing them out evenly you will ensure that they all will be cooked evenly. Bake vegan meatballs for 20 minutes at 350 degrees Fahrenheit (176.6 C).

After baking your meatballs you will want to let them cool for 5-10 minutes. Using a baking dish or cast iron pan add about 1-2 cups of pasta sauce to the bottom of the  pan. Add the vegan meatballs on top of the sauce and gently roll them around to cover them in sauce. Add the pan back to the oven to warm through, about 7-10 minutes.

Top your meatballs with your favorite garnishes. Some of my favorites include, mozzarella cheese, parmesan cheese,  nutritional yeast, crushed red peppers and Italian herbs either dried or fresh. 

Share your delicious creation with us on Instagram @Burnbootcamp and @itsallgoodvegan.com.

Unlike sugar storage, fat storage is unlimited! So to work off the empty calories consumed from sugar alone, on average, you would have to hold a plank for two hours, do 30 minutes of constant push-ups or do 358 pull-ups! Is the sugar worth it? I think not—especially because sugar is void of all nutrients, does not satiate your appetite and actually leaves you hungrier!

Consuming too much sugar can also make your brain feel foggy, cause you to gain unwanted body fat and deplete you of energy. It’s time to get educated on the effects sugar has on your health and cut it out of your diet for good!

Sugar Addiction Is Real!

People joke about being addicted to sugar, but it’s actually a real struggle and not a joke. Added sugar provokes the release of dopamine, which is a neurotransmitter that works within the reward center of your brain and plays a crucial role in your feelings of hunger and pleasure.

Consuming high amounts of sugar leads to high amounts of dopamine being released, which then provides you with a feeling of amazing satisfaction. But if you consume sugar on a regular basis, your brain grows accustomed to this constant sugar satisfaction and begins to “need” this sweet taste to continue experiencing this feeling. When you continue to feed your brain its “needed” sugar, it then begins to require more and more to gain that same reward. This is due to your dopamine receptors becoming desensitized from all the sugar, requiring more dopamine to be released and an actual addiction begins.

Sugar, Insulin and Fat Storage

It is important to note that all sugar is not processed in the body the same way. When discussing added sugar, we are talking about processed, refined sugar. When you eat refined sugar, it goes directly into your bloodstream and causes a huge spike in your blood sugar. This causes insulin to then be released. The job of insulin is to remove excess sugar from the blood, store it in the body and keep blood sugar levels in check.

When excess sugar hits the bloodstream, you experience the well-known “sugar high” effect, where you feel extremely energized for a short period of time. This causes an overestimated amount of insulin to be released, removing more sugar than necessary from your bloodstream and causing the classic “sugar crash.”

When you experience the crash, your body thinks it “needs” more sugar, so you eat more sugar, and a vicious circle begins. Some like to call this the sugar roller-coaster. Naturally occurring sugar from fruit, meanwhile, is mixed with fiber and does not affect the body quite the same way. Fiber slows down the digestion process, resulting in the naturally occurring sugar being able to enter the bloodstream slowly and keeping blood sugar levels in balance.

Insulin is also a fat-storing hormone. While it is a necessity for proper functioning of the body, when in excess it becomes harmful. Insulin triggers a fat storage enzyme and, at the same time, represses the enzyme responsible for the breakdown of fat. Therefore, you are shutting down the fat-burning process when consuming refined sugar.

As explained above, excess sugar consumption causes insulin to remove too much sugar from your bloodstream, resulting in low blood sugar. When this happens, a stress signal is sent to the brain and your brain reacts by releasing cortisol, your stress hormone. This is bad news for you because cortisol energizes and increases your appetite, leading you to eat more than what your body actually needs.

Sugar Is Hiding Everywhere!

When it comes to becoming healthier and fitter, sugar is your greatest enemy in disguise. While some people know they are sugar addicts, others might believe they don’t have a sugar tooth. The truth is, sugar loves to sneak its way into our food any way it can. Food you consider healthy, and food that is not even supposed to be sweet, can be packed with this devious additive. So where is all of the added sugar hiding? Everywhere! Here is a list of common foods with shockingly high amounts of sugar:

• – Pasta sauce (Ragu), ½ cup – 12g
• – Yogurt (Yoplait strawberry), single serving – 27g
• – Granola (Nature Valley), ½ cup – 14g
• – Breakfast cereal (Raisin Bran), ¾ cup – 19g
• – Oatmeal (Quaker apple cinnamon), single-serve package – 22g
• – Baked beans (Bush’s), ½ cup – 15g
• – Trail mix (Emerald Breakfast On the Go) – 17g
• – Jam (Smuckers), 1 tbsp. – 13g
• – Maple syrup, ¼ cup – 47g
• – Fat-free salad dressing (Ken’s Steak House) – 13g
• – Vanilla almond milk (Silk), 1 cup – 13g
• – Tomato soup (Campbell’s On the Go) – 20g
• – BBQ sauce, 2 tbsp. – 15g
• – Energy bar (Cliff Bar chocolate chip) – 21g
• – Applesauce (Motts), 1 snack cup – 19g
• – Fruit cup (Dole), 1 snack cup – 18g
• – Jello, ½ cup – 19g
• – Soda, 12oz – 40g
• – Iced tea (sweetened), 16oz – 44g
• – Sports drinks (Gaterade), 1 bottle – 21g
• – Vitamin drinks (Vitamin Water), 1 bottle – 32g
• – Vanilla latte (Starbucks), 16oz – 32g

5 Steps to Kick Your Sugar Habit

Now that you know the effects sugar has on your brain, body and health, are you ready to kick it to the curb for good? If so, follow these five steps!

1. Read food labels. Sugar is hiding everywhere in your diet! Foods you think are healthy, like many yogurts, sauces, dressings, protein bars, oatmeal and coffee drinks, are packed with sugar. Never assume a food is healthy and sugar-free and always double-check the food label.

2. Eat whole foods. Even processed foods that do not contain sugar quickly break down into sugar. Avoid processed foods that will promote fat storage by consuming as many fresh, whole foods as possible. Whole foods will stabilize your blood sugar, decreasing your sugar cravings. Plus, no need to read the labels on whole foods—sugar can’t sneak its way into them!

3. Detox your kitchen. Look at the food labels on the items in your pantry and refrigerator to find where sugar is hiding in your diet. Toss out the items that are packed with sugar to help you successfully drop the sugar!

4. Buy unsweetened. Choose unsweetened options of foods like yogurt, oatmeal, coffee and plant-based milks. You can always sweeten them yourself with natural sweeteners like honey or stevia.

5. Go at least 21 days without sugar. Your brain can actually be addicted to sugar. The more sugar you eat, the more sugar your brain “requires” to feel satisfied. To break your addiction, go at least 21 days without eating sugar, no matter how much you are craving it! The longer you go without sugar, the less your brain “requires” it and the less you will crave it.

Top Tips to Battle Your Sugar Cravings

1. Drink more water. When you experience a craving, chug a glass of water before eating. Thirst is commonly confused for hunger, leading dehydration to be a common cause of your sugar cravings.

2. Combine protein, healthy fats and fibrous foods at each meal. This powerful combination will stabilize your hunger hormones and keep you full and satisfied for hours without causing any sugar cravings!

3. Eat more fat and less carbs at breakfast. A high-fat breakfast will help avoid  a blood sugar spike first thing in the morning, which can also prevent a sugar crash later and a roller-coaster of cravings throughout your day.

4. Don’t skip meals! Skipping meals leads to a drastic drop in energy. When your energy levels drop, your blood sugar levels drop as well, causing your brain to think it needs more sugar. Plus, when you are overly hungry, your willpower can weaken and it’s much more difficult to say “no”!

5. Cook food at home. When you prepare your own food, you are able to control all of the ingredients you use, making it much easier to drop the sugar.

6. Cut out the alcohol. Alcohol lowers your blood sugar, leading your brain to believe you need sugar to maintain normal levels. It also negatively changes the way sugar and carbs are metabolized in the body. Plus, most alcoholic beverages are jam-packed with sugar.

7. Reduce stress. Stress triggers hormones that increase your appetite, leading to dangerous cravings. It’s easier said than done, but decreasing your stress levels will simultaneously decrease your sugar cravings.

8. Get enough sleep. Lack of sleep causes a domino effect of chemical reactions in your body, altering your hormone levels and increasing your sugar cravings! And when you are sleep-deprived, you are much more likely to lack the willpower to say “no” to those cravings.

9. Eat fruit! There is a difference between processed sugar and naturally occuring sugar. Your body processes sugar from fruit more slowly due to its fiber content, so it doesn’t cause the same spike in blood sugar as processed sugar. When a sugar craving hits, grab a piece of fruit and enjoy the sweetness of natural sugar.

10. Ditch the fancy coffee. A Starbucks vanilla latte has 32 grams of sugar! Buy and brew your own vanilla-, caramel-, hazelnut- or mocha-flavored ground coffee beans. Mix together coffee, ½ cup of unsweetened plant-based milk and stevia to taste for your own homemade delicious version!

11. Avoid soda. It is a sugar trap!

12. Drink fruit-flavored herbal tea. Sugar craving setting in? Brew a cup of tea and sweeten it with stevia for a guilt-free sweet taste. Use two tea bags for a stronger flavor. Drinking tea also helps to keep you hydrated and not confuse your thirst for hunger.

13. Add a teaspoon of cinnamon. Try sprinkling cinnamon on coffee, oatmeal, sweet potatoes, apples and protein shakes. It has been shown to help control blood sugar levels.

14. Fight sugar with fat. Add more fat into your diet to overcome your sugar cravings. Healthy fats fuel the body, stabilize your blood sugar levels, cut hunger and keep you full and satisfied for hours.

15. Work out! Being active for at least 30 minutes every day reduces your sugar cravings.

When you are working out hard, you are breaking down your muscle fibers and you need protein in order to rebuild and grow your muscles.

Protein also helps boost your metabolism. Your body burns 20% to 30% of calories from protein during digestion, as opposed to roughly 5% of calories from carbs and 3% of calories from fats. Ramping up your protein intake will also ramp up your daily calorie burn without any extra effort!

Eating more protein also causes your body to release more leptin, which is your hunger-suppressing hormone. This has been shown to reduce your appetite, cut your cravings and reduce your desire for late-night snacking.

While that all sounds great, I know adding more protein into your diet isn’t that easy and eating a bunch of chicken at each meal gets boring quickly! And for me personally, eating a lot of meat tends to make me feel weighed down and causes me digestive distress. So here are my top three favorite and unexpected ways to add high-protein foods that aren’t meat into my diet!

Hemp Seeds

• – Serving size: 3 tablespoons

• – Protein per serving: 10g

There are a bunch of things I love about hemp seeds, but one of my favorite things is that it is a source of protein that doesn’t require any meal prep! On days I don’t have time cook, I never have to stress because I know I can sprinkle a few tablespoons of hemp seeds on my meal to ensure I am including protein.

Most nuts and seeds—and most plant-based protein sources, for that matter—are not considered complete proteins, as they do not contain all nine essential amino acids. These sources have to be combined with other foods to form a complete protein.

Hemp seeds, on the other hand, are special because they contain all nine essential amino acids and are considered to be a complete protein. What’s so special about having a complete essential amino acid profile? Amino acids are the building blocks of protein, which is ultimately the building block of muscle. If you want to become leaner and stronger, your body requires amino acids.

Hemp seeds are also a great source of fat. For me, it’s important to always include a healthy source of fat into every meal I eat. It helps keep me satiated, my blood sugar levels in check and my cravings at bay. So with one serving of hemp seeds, I am not only getting a great source of protein but I am also getting a great source of fat.

Hemp seeds are especially a great source of omega-3 fatty acids. Omega-6 fatty acids are found in abundance in our diet, but omega-3s are more difficult to come across. When you consume way more omega-6s than omega-3s, you promote fat storing and not fat burning. Consuming too many omega-6-rich foods also triggers inflammation in your gut, joints and other parts of your body and can even be the cause of bloating. Incorporating more omega-3s into your diet with the help of hemp seeds can help you burn fat as fuel as well as keep your gut happy and healthy!

Hemp seeds add a great nutty flavor to any dish. I often incorporate them into salads, oatmeal, yogurt and even pasta. I actually haven’t come across a dish that I haven’t enjoyed with the addition of hemp seeds!

You can find my favorite hemp seeds here.

Nutritional Yeast

•  – Serving size: 3 tablespoons

•  – Protein per serving: 9g

Nutritional yeast is another high-protein staple in my kitchen. Like hemp seeds, it’s a source of protein that requires no time to prep and is a great addition to most meals.

You’re most likely thinking, what exactly is nutritional yeast? It is a deactivated yeast that provides an amazing nutty, cheesy and savory flavor. Nutritional yeast is extremely popular among vegans, as it’s a great replacement for cheese in many recipes. It’s also a  complete protein, which as I mentioned earlier, many plant-based foods are not.

Another reason nutritional yeast is popular among vegans is because most brands fortify it with vitamin B12, which is a vitamin you miss out on when you cut animal foods out of your diet. When you become B12-deficient, serious and permanent damage can be done, such as irreversible anemia. So if you are eating a plant-based diet, nutritional yeast is not only a great source of complete protein but a great source of vitamin B12. (Side note: If you do eat a plant-based diet, I cannot stress enough how important it is to speak with your doctor about the right supplementation of B12.)

Apart from providing you with 9 grams of protein per serving, nutritional yeast also gives you a boost of fiber. Personally, I am just as aware of my fiber intake as I am of my protein, fat and carbohydrate intake. With bad gut health now being the known cause of so many health issues, I pay close attention to eating foods that fuel good gut health, and with that comes eating enough fiber each day. We can increase the good bacteria in our gut all day long through probiotics, but without providing them with anything to feed off of, that bacteria will quickly die off.

Eating enough fiber each day ensures your gut contains prebiotics for the good bacteria to live off of. Many health experts suggest a minimum of 30 grams of fiber each day, and most of us are not getting anywhere near that! Long story short, fiber is important for optimal health and nutritional yeast can help you reach your daily fiber goal.

I love getting creative with nutritional yeast in my diet. I often sprinkle a serving of it over a salad with a tablespoon of olive oil and a pinch of salt to replace unhealthy salad dressings. I also love mixing one serving of nutritional yeast with ¼ cup full-fat coconut milk and ¼ teaspoon garlic powder. This creates a cheesy-like sauce that is perfect for pouring over rice, pasta, roasted veggies and salads. I would also suggest mixing it into marinara sauce, hummus and stir-fries.

It’s important to note that nutritional yeast is not for everyone. Researchers have recommended that people with inflammatory bowel disease (IBD), glaucoma and hypertension avoid it, as it may make their symptoms worsen.

You can find my favorite brand of nutritional yeast here.

Tempeh

• – Serving size: 3 ounces

• – Protein per serving: 16g

Out of the three, tempeh is by far my favorite. It may look a little intimidating and not sound very appetizing, but let me tell you, it can be delicious! Tempeh has a very neutral flavor on its own and really takes the flavor of whatever you cook it with.

Tempeh is yet another plant-based protein that is considered to be a complete protein with all nine essential amino acids. Tempeh contains a higher amount of protein than both nutritional yeast and hemp seeds, with 16 grams per 3-ounce serving. It’s also a much better alternative if you are looking to replace meat on your plate, as it is has a similar texture to ground meat when crumbled.

Like tofu, tempeh is made from soybeans; unlike tofu, it is not highly processed and does not contain a long list of ingredients. Tempeh goes through a natural fermentation process, and generally soybeans are the only ingredient. It’s minimally processed and provides you with more benefits than just protein.

Since tempeh is fermented, it is a great source of prebiotics. As I mentioned before, prebiotics are essential for feeding the good bacteria in your gut and maintaining good gut health. And prebiotics provide more than just gut-healing properties—they are great for improving digestion, balancing hormones, increasing immunity, aiding in weight loss and decreasing inflammation.

Tempeh is also an amazing source of fiber, with an entire 7 grams per 3-ounce serving! If you are aiming for 30 grams of fiber a day, tempeh is a huge help for reaching that goal. Fiber is an essential part of your diet and, when included, you’ll notice you won’t need to eat as much to feel full and you’ll also feel fuller for longer between meals. Plus, if you struggle with digestive issues, incorporating more fiber into your diet can be extremely beneficial.

Tempeh doesn’t need to be cooked, and many times when I am on the go, I’ll quickly crumble it up into a salad and allow it to take the taste of my salad dressing. But there are many fun ways to cook tempeh, as it is interchangeable with ground meat and really embodies the flavor of whatever you cook it with. Take any recipe you would generally use ground meat in, toss in tempeh instead, and I promise you’ll love the flavor!

To take control of your gut health, you have to work on repopulating your gut with good bacteria as well as providing that good bacteria with an environment it can thrive in. Introducing prebiotics and probiotics into your diet is a great place to start.

Probiotics are the actual bacteria in your gut, and prebiotics are what the probiotics—or gut bacteria—live on. A simple way to look at the two is by imagining probiotics as seeds and prebiotics as soil.

So which is more important: prebiotics or probiotics? Herbalist and wellness practitioner Rachelle Robinette says, “You can make the case that prebiotics are more important because if you take probiotics but there is nothing in your gut microbiome to sustain their wellbeing, they will die very quickly.” Ultimately, consuming probiotics without prebiotics is like planting a seed in dried-up soil.

How do you add prebiotics to your diet?

Prebiotics are found in fibrous foods. Therefore, more fiber in your diet equals more prebiotics. The best way to ensure you are consuming enough prebiotics daily is by tracking your fiber intake, just as you might track your carbohydrate, protein or fat intake. If you consume at least 30 grams of fiber a day, more likely than not, you will be eating enough prebiotics to feed the good bacteria in your gut. 30 grams is a great starting point, but don’t be afraid to build from there. “There has been research on people who have eaten 100 grams of fiber a day and they have shown to have extremely diverse gut flora (good gut bacteria),” shares Rachelle.

How do you include more fibrous, prebiotic-rich foods into your diet? “I am a fan of high-fiber smoothies; it’s a simple way to boost your intake. Acacia fiber, dandelion root powder, high-fiber hemp protein, flax seeds, chia seeds, raspberries and plantains are all great high-fiber, prebiotic-rich options to blend into your protein smoothies,” says Rachelle. “You may find getting enough fiber each day is difficult at first, but if you make small swaps in your diet, it can easily be met. For example, if you eat raspberries instead of strawberries, you can increase your fiber intake by 10 grams.”

Some other great options include root vegetables (especially sweet potatoes, yuca or cassava and jicama), chicory root, garlic, onions, green bananas, cacao powder, seaweed, coconut, coconut flour and cabbage.

How do you add probiotics to your diet?

While it’s common to supplement with probiotics, you can also add probiotic-rich foods to your diet to boost your intake. Probiotic-rich foods include many fermented foods, such as kimchi, kombucha, miso, tempeh, kefir, apple cider vinegar, sauerkraut (not canned—the raw, unpasteurized kind from the refrigerated section of the grocery store) goat cheese and full-fat, grass-fed yogurt.

Probiotic supplements can also be extremely beneficial, but it can be overwhelming to figure out which probiotics actually work and which ones are a waste of money because there are many varieties out there. Dr. Mark Hyman, a physician and best-selling author, says, “When shopping for a probiotic, look for one with at least 25 to 50 billion living CFUs (colony-forming units), including the most beneficial strains like bifidobacterium bifidum, bifidobacterium longum, bifidobacterium breve, lactobacillus acidophilus, lactobacillus rhamnosus and lactobacillus bulgaricus.”

The United States does not have any federal regulations or standards for probiotic supplements, which means it’s possible to purchase ones that either do not actually contain the strains of bacteria stated on the label or, even worse, contain strains that are no longer alive. This makes it extremely important to research different brands prior to purchasing to see if there is any evidence-backed data supporting the effectiveness of the product. Dr. Mark Hyman recommends the brands Align, Culturelle and Florastor.

Will consuming prebiotics and probiotics heal your gut?

While prebiotics and probiotics are essential for a well-functioning gut, there are many everyday exposures, lifestyle habits and gut-damaging foods that you must avoid as well. To learn more about what you can do to heal your gut, listen to Coffee & Kettlebells Episode 25: Is Your Gut Healthy? Why It Matters and How to Fix It with Dr. Jennifer Noonan as well as Episode 51: Becoming Metabolically Fit with Primal Health Coach Courtney Bursich.

1. Episode #18: Does Organic Really Matter and How to Start Juicing (with Kat Eckles)

On this top nutrition podcast episode of Coffee & Kettlebells, Kat Eckles, the co-founder of Clean Juice and a certified health coach, discusses why you should be eating organic foods and buying organic household and beauty products. You’ll learn the main contaminants in conventional foods and how they affect your health, plus the top contaminated foods (also known as the “Dirty Dozen”) that you should always buy organic. You’ll also learn the benefits of juicing and green smoothies and which juices are best for your different health needs.

2. Episode #45: Actual Ways to Stop Craving Junk Food (with Samantha Eaton)

Certified nutritional health coach and eating psychology coach Samantha Eaton joins me on this top nutrition episode of Coffee & Kettlebells to chat about why developing more willpower, discipline and motivation won’t prevent your cravings and what you can do that actually helps overcome them. Samantha also shares how to have less self-judgment and more self-compassion when you do succumb to eating junk food, how to deal with stress eating and how to say “no” to the junk food your significant other or children keep in the house.

3. Episode #38: Intuitive Eating: How to Build a Healthier Relationship with Food

(with Chelsey Amer)

In this top nutrition podcast episode of Coffee & Kettlebells, registered dietitian, nutritionist and wellness coach Chelsey Amer shares how you can reset your relationship with food through eating intuitively. You’ll learn signs your diet isn’t working for you, how to begin eating right for your body and how to stop overindulging and binge eating. Plus, you’ll learn the dangers of calorie restriction, why having cheat meals might not be helping you and how to make “all foods fit” into your diet.

4. Episode #24: How to Stay on Track Over the Weekend

If the weekends are your weakness, then this top nutrition podcast episode is for you! In this episode of Coffee & Kettlebells, I address common obstacles that stop you from staying on track over the weekend and share my best tips for enjoying a healthy yet balanced weekend without overindulging or feeling deprived.

5. Episode #13: The Truth About Cheat Days, Exercising When Sick, Post-Exercise Hunger & Pregnancy Cravings

This top nutrition podcast episode is a Q&A edition where I answer your pressing health and fitness questions! I dive into why you shouldn’t work out when you’re sick, how to overcome excess hunger when training intensely, helpful tricks for battling unhealthy food cravings during pregnancy (or just in life!) and why cheat days may not always be the best idea for your health and fitness goals.

6. Episode #28: How to Create a Healthy Meal for Weight Loss

With so many fad diets, it can be extremely confusing and overwhelming to figure out what you should be eating and in what amounts in order to successfully lose weight. In this top nutrition podcast episode of Coffee & Kettlebells, I teach you how to let go of the fad diets and create a healthy meal to boost weight loss. You’ll learn how to stop overthinking and over-complicating your meal choices with my extremely simple tricks for creating healthy and balanced meals every day.

7. Episode #25: Is Your Gut Healthy? Why It Matters and How to Fix It (with Dr. Jennifer Noonan)

This top nutrition podcast episode is extremely beneficial for determining if your gut is out of balance. Dr. Jennifer Noonan joins me to discuss the hot topic of gut health, what it means to have an unhealthy gut and why it is so important to heal it. You’ll learn which foods and daily exposures throw your gut out of balance, signs and side effects of bad gut health, the effects bad gut health has on your children, the top foods to eat and to avoid for better gut health and a detailed plan to reset your gut now.

8. Episode #30: Why Am I So Bloated?

Bloating is not a glamorous topic to discuss, but it’s a common struggle. If you experience bloating regularly, stop living in discomfort because, believe it or not, it can be avoided! In this top nutrition podcast episode of Coffee & Kettlebells, I discuss what foods in your diet might be causing you to bloat and my favorite tips to make it disappear.

9. Episode #19: Your Nutrition Questions Answered: Keto, Macros, Carb Cycling, Sugar and Detoxing

In this top nutrition podcast episode of Coffee & Kettlebells, I answer your burning nutrition questions! You’ll learn my thoughts on the keto diet, what it means to carb cycle and how to do it, and what macros are and how to count them. I’ll also discuss where sugar is hiding in your diet, why you shouldn’t avoid sugar from fruit, the best carbs and the best time to eat them, and the top foods for detoxing your system.

10. Episode #22: Why Your “Ideal” Body Weight Doesn’t Make You Healthy and Happy (with Samantha Eaton)

This top nutrition podcast episode of Coffee & Kettlebells is both informative and extremely empowering. Samantha Eaton, a certified nutritional health coach and eating psychology coach,  shares her story about reaching her “ideal” body weight and what she learned. Samantha discusses why compromising your health and happiness for a pant size isn’t worth it, the negative health effects of over-exercising and calorie restriction, and a healthier and more balanced approach to diet and nutrition.

If you want to forget about trending and instead eat a balanced, whole-food diet, check out these recipes from Chelsey for a full day of clean eating! “We’re all unique, which is why what works for me, your friend, co-worker or partner won’t necessarily work for you,” she says. “You need to discover what helps your body work its best, but I hope my recipes will help you get started!”

What a dietitian eats for breakfast:

2 Ingredient Egg Muffins

“This 2 Ingredient Egg Muffins recipe is my morning staple. Having a grab-and-go breakfast option that’s full of protein is essential for a busy and healthy lifestyle. I make these muffins over the weekend and enjoy them all week long.”

• – Prep time: 5 minutes
• – Cook time: 25 minutes
• – Total time: 30 minutes
• – Yields: 12 egg muffins
• – Serving size: 3 egg muffins

1 serving:

Calories: 229.5  |  Carbs: 2.5g  |  Fat: 14g  |  Protein: 20g

Ingredients

•  – 8 whole eggs
• – 1 10-oz. package frozen spinach, thawed with excess water drained
• – Spices of your choice (recommended spices include salt and pepper, turmeric, oregano or garlic powder)
• – Cooking oil for coating muffin tin

Click here to view the full recipe.

What a dietitian eats for lunch:

Creamy Avocado Pasta with Cherry Tomatoes and Zucchini

“For a plant-based lunch, I like to use a high-protein pasta, like edamame pasta. Gluten-free, grain-free, dairy-free and vegan, this usually less healthy dish gets a healthier makeover but feels just as decadent.”

• – Prep time: 5 minutes
• – Cook time: 6 minutes
• – Total time: 11 minutes
• – Yields: 4 servings

1 serving:

Calories: 287  |  Carbs: 27g  |  Fat: 11g  |  Protein: 24g

Ingredients

For the sauce:

• – 1 cup avocado (chopped, not fully mashed)
• – 2 cloves garlic, chopped (or 1 teaspoon chopped garlic)
• – 3 cups baby spinach (organic preferred)
• – 1 cup unsweetened coconut milk
• – 1 tablespoon lemon juice
• – ¼ teaspoon ground black pepper
• – 1 teaspoon dried basil
• – ¼ to ½ teaspoon salt
• – 1 teaspoon no-salt seasoning

For the pasta:

• – 8 oz. spaghetti (I use Seapoint Farms Organic Edamame Spaghetti)
• – 1 cup cherry or grape tomatoes
• – 1 medium zucchini, sliced lengthwise and chopped into half moons

Click here to view the full recipe.

What a dietitian eats for a snack:

Chunky Monkey Chia Pudding

“For a snack that tastes like dessert but is every bit delicious and full of good nutrition, try this Chunky Monkey Chia Pudding. It makes the perfect breakfast, snack or healthy dessert alternative. Full of protein, fiber and healthy fats, it will help you overcome your mid-afternoon crash.”

Yields 1 serving:

Calories: 308  |  Carbs: 22g  |  Fat: 10  |  Protein: 31g

Ingredients

•  – 2 tablespoons chia seeds
•  – 1 tablespoon cacao powder
•  – Dash of cinnamon
•  – ¼ banana
•  – ½ cup milk of choice
•  – 1 scoop protein powder, like Chocolate AfterBurn

Click here to view the full recipe.

What a dietitian eats for dinner:

Easy Dijon Baked Salmon

“If you think you don’t like salmon, you have to try this Easy Dijon Baked Salmon. It’s so easy to make and full of flavor! Take a break from your usual chicken and pair with your favorite vegetable for a balanced meal.”

• – Prep time: 3 minutes
• – Cook time: 12 minutes
• – Total time: 15 minutes
• – Yields: 4 servings

1 serving:

Calories: 281  |  Carbs: 1g  |  Fat: 14g  |  Protein: 35g

Ingredients

• – 4 6-oz. salmon filets (wild fish preferred)
• – Olive oil spray (I use a Misto)
• – Pinch of salt and pepper
• – ¼ ½ teaspoon smoked paprika
• – 1 tablespoon Dijon mustard
• – ½ teaspoon brown sugar, date sugar or coconut sugar

Click here to view the full recipe.

To hear more from Chelsey, tune into her episode on the Coffee & Kettlebells podcast!

Photos courtesy of Chelsey Amer Nutrition.

What is CBD oil and what is it used for?

CBD (cannabidiol) is a compound extracted from the cannabis plant. While cannabis plants contain a variety of different compounds, CBD has gained the most popularity.

CBD was first used as a treatment for epilepsy, and as it proved to be successful, its popularity grew. Now people are using CBD to treat a wide range of conditions, such as inflammation, chronic pain, stress, anxiety, acne, cancer and diabetes. People also use it to increase their focus, improve their sleep quality and boost their overall health.

While the list of benefits sounds amazing, there are a few important considerations to note. First, there is no substantial scientific research to back up the health claims of CBD oil. Second, you cannot rely solely on CBD oil for treatment. If you struggle with anxiety or chronic pain, CBD oil will not cure these ailments. It is one tool in the toolbox and can be a great aid, but it cannot cure your symptoms on its own.

Should you be using CBD oil?

CBD oil is one of the hottest trending supplements in the health industry today, so you are probably asking yourself, “Should I being using CBD?” Despite the hype, just because everyone is using it, doesn’t necessarily mean it is the supplement you need.

“I do use it from time to time, but it’s not something that I swear by,” says Rachelle Robinett, a well-known herbalist and wellness practitioner in New York City. “I use it with my clients if it is the right supplement for what they need, just as I would recommend any other herb or supplement. If it is the right supplement someone needs, then great, we will use it. But not everyone needs it, and not everyone always needs it. It is just one medicine in my medicine cabinet and I don’t find it to be of a higher value than others.”

Is it safe?

Because it is extracted from the cannabis plant, the most popular question surrounding CBD oil is “Will this make me high?”

CBD oil on its own will not get you high. CBD is a non-psychoactive extract and is the part of the cannabis plant that gives you the “relaxed” feeling. On the other hand, THC is a psychoactive extract from the cannabis plant that provides you with the “high” feeling. “Most CBD oils contains below 0.3% of THC in the oil, which is the legal limit. In that small amount, it will just make you feel calm, which is one of the most popular benefits of CBD oil,” says Rachelle. So it is important to be aware of the many different strengths of CBD oil on the market containing more or less THC.

What should you look for when buying CBD oil and what’s the right dosage?

When buying CBD, consider it the same way you would when buying food. If you generally choose foods that are high in quality, minimally processed, organic or local, you’ll want to buy your CBD oil the same way. It’s also important to look for synthetic CBD oil products, as these won’t be absorbed as well in your body and do not contain the same amount of health benefits. The same goes for purchasing a CBD isolate. Just as eating an orange provides you with a better source of vitamin C than taking a vitamin C tablet on its own, when CDB contains a few other compounds from the cannabis plant, you will gain more of the benefits. Rachelle recommends looking for something that is full spectrum for your CBD oil to be most effective.

As for the right dosage, Rachelle believes this to still be a gray area. “There is not a lot of scientific evidence to prove a certain dosage gives you certain benefits, and it also gives different effects to each person,” she says. Rachelle believes the best practice is to start at a 15mg dosage, see how it works for you and slowly increase.

“Some people find it to be energizing, and some people seem to find it to be relaxing depending on the dosages they take,” she explains. “You have to listen to your own body and find the right dosage for you and what benefit you are looking for. If you are looking for calming benefits, take a higher dosage, especially at night, and if you are looking for stimulating benefits, stay at a lower dosage. But it’s still a lot of uncharted territory and you need to experiment until you find your sweet spot.” A higher dosage can be between 20 to 80mg, depending on the person.

“The risk of overdosage is not severe, although it may make you dizzy, tired or really relaxed,” says Rachelle. While it is extremely safe, you still need to be careful of its side effects.

What’s the best way to take CBD oil?

While there are many different forms of CBD on the market, the most effective way besides inhaling it is taking it sublingually. Sublingual CBD oil is found in a small bottle with a dropper. Depending on the strength of your CBD, you put a few drops underneath your tongue and allow it to absorb.

When you take CBD oil sublingually, your body is better able to fully absorb it. When your body has to digest the CBD, you lose some of the CBD’s effectiveness in the process. So if you take a 15mg capsule, you most likely won’t be absorbing 15mg of CBD. “Look for a broken or fraction coconut, MCT or hemp oil. Fraction or broken oils are best for absorbing CBD oil because they bypass your digestion, where some of the CBD will be lost,” says Rachelle.

Topical CBD can beneficial, depending on your need. “If you are using CBD in a certain area on your skin, it will stay fairly localized in its effects,” Rachelle says. “If you apply it to your knee, it will do its job there.” So if you have an area of your body that is experiencing pain or inflammation, using it topically on the specific area can be beneficial.

Rachelle’s top recommendations:

• – Get a high-quality oil
• – Start at 15mg, see how you feel and work your way up
• – Determine how different dosages make you feel
• – Ignore the hype

To hear more from Rachelle about CBD oil, as well as other trending supplements, check out her episode on the Coffee & Kettlebells podcast!

You don’t need to deprive or restrict yourself from feeding your body certain foods. Your body is way smarter than you think. Your body knows what it needs; you just have to listen to it.

This is where intuitive eating comes in.

What is intuitive eating?

Intuitive eating is a way of eating that resets your relationship with food.

Intuitive eating is not a weight management program. It focuses on letting your body find its natural weight. We all have a set point that our body feels its best at. When you nourish your body properly, listening to what it needs, eating when you are hungry and stopping when you feel full, your weight will level out at a point that is comfortable for your body.

Intuitive eating is not anti-nutrition—you focus on eating a balance of nutrients while still including the foods you crave into your diet. You tune into what your body is telling you it needs without restricting or depriving yourself from eating at certain times or eating certain foods. Intuitive eating focuses not only on balance but also including the foods that make you feel good. When you learn to eat this way, you build a healthier relationship with food as well as see better results in the long run.

“If you are constantly thinking about food, you are not on the right diet plan.”

“I was under-eating during the week and binge eating on the weekend, constantly thinking about food and eating a meal and thinking about what my next meal was going to be. Food was always on my mind. Since becoming an intuitive eater and balanced eater, it’s barely on my mind anymore. Of course I still think about food, but I don’t have those crazy cravings for those bad foods because I don’t have that restrictive mindset. If you are constantly thinking about food, you are not on the right diet plan,” says Morgan Kline, COO of Burn Boot Camp and host of the Coffee & Kettlebells podcast.

How do you know if you are eating right for your body?

If you experience the following symptoms, you most likely are not eating right for your body and may want to consider adopting an intuitive eating style:

• – You are constantly hungry
• – You stress and obsess about food
• – You feel deprived all day
• – You experience regular bloating
• – You have digestive issues
• – You have developed new food intolerances
• – You have eliminated entire food groups from your diet
• – You lack energy and feel sluggish, fatigued and tired
• – Your skin breaks out regularly
• – You have crazy food cravings
• – You over-restrict your calorie intake
• – You struggle with binge eating
• – You regularly yo-yo diet
• – You have lost your period

So how do you begin to eat intuitively?

What works for one person may not work for you. Intuitive eating allows you to learn to eat right for your body. You can begin eating intuitively by implementing these twelve principles into your daily life.

• – Let go of dieting
• – Give yourself permission to eat all foods
• – Give yourself permission to eat when you are hungry
• – Stop eating when you are full
• – Relate what you eat to how you feel
• – Stop defining foods as either “good” or ‘bad”
• – Don’t allow the diet industry to influence your diet/food choices
• – Eat foods that actually satisfy you
• – Deal with your emotions without using food
• – Love your body regardless of what you eat
• – Exercise
• – Focus on eating foods that make you thrive

If you struggle to give yourself permission to eat certain foods or you regularly overindulge, ask yourself the following questions:

• – Am I hungry?
• – What am I in the mood to eat?
• – Am I full?
• – How does this food make me feel?

You also want to ask yourself why you are making the food choices you are making. Are you eating certain foods because of something you read somewhere, because someone else is doing it, because your emotions are taking control or because these foods make you feel your best?

Most importantly, be honest with yourself and what your body needs.

Keep track of your answers by writing them down in a food journal, or regularly go through these questions in your head throughout your day.

Let go of “cheat meals” and allow all foods to fit.

“I think they set you up for a poor relationship with food and make you feel unnecessary guilt for eating the food you love. Cheat meals can lead to dieting, restricting and a cycle of bingeing, which can do more damage to your body overtime rather than eating the food you want.” says dietician Chelsey Amer.

If you are craving pizza on Tuesday and your cheat meal isn’t until Saturday, this leaves you with four days of salivating over pizza, obsessing about it and over-analyzing what it would do to your diet. Instead, give yourself permission to eat the pizza on Tuesday. You will save yourself a lot of mental energy and stress. Over time, you won’t be so obsessed with this “off limits” foods that you are only allowed to eat one day of the week.

“When you take food off of its pedestal, either a good pedestal or bad pedestal, it’s easier to create a much healthier relationship with food.”

“When I have a craving for pizza and make myself wait until a ‘cheat meal’ to satisfy it, I overindulge way more than I would have if I would have just eaten the pizza right when I was craving it. When I wait for that ‘cheat meal,’ I eat the entire pie. But now, when I eat the pizza right when I am craving it, I am okay eating only one or two slices. That is all that it takes to satisfy me,” says Morgan.

Don’t put your foods into a box of good or bad. Allow all foods to fit into your diet. “When you take food off of its pedestal, either a good pedestal or bad pedestal, it’s easier to create a much healthier relationship with food,” says Chelsey.

Following a meal plan and dropping a certain amount of weight in a certain amount of weeks will actually do more harm than good. When you start introducing the foods you eliminated back into your diet, you will gain the weight back. Cycling your weight, losing and gaining, causes damage to your metabolism. Intuitive eating promotes sustainable eating habits like balancing the nutrients on your plate and choosing foods that make you feel good.

How do you reach your weight loss and fitness goals while eating intuitively?

“A lot of my clients don’t know which foods will make them feel their best and which will give them the energy they want,” says Chelsey. She suggests getting educated and learning more about nutrition to find out what foods make your body feel best. It’s important to know the difference between carbs, fats and proteins, as well as the different types of each one in order to reach your health and fitness goals. Understand how each macro fits into your diet and which macros provide you with optimal energy. You may not adhere to this 100% of the time, as each day you burn more or less calories and your body’s needs will constantly be different.

If you are eating white bread every day, you may find yourself lacking energy throughout your day. When you switch to a sprouted grain bread instead, you may notice you have greater sustainable energy. With intuitive eating, you wouldn’t define sprouted grain as “good” and white bread as “bad.” You would observe your energy levels and base your choice to switch breads on how each one makes you feel.

Portion sizes have the same effect.

Eating an entire pizza most likely will make you feel sluggish the next day in your workout, but eating one piece for lunch may still provide you with the energy you need. So observe not only how each food makes you feel, but also how the portion size of each food makes you feel.

Through only eating foods that make you feel more energized and nourished, rather than sluggish and unmotivated, you will set your body up for success to reach your health and fitness goals.

If you struggle with binge eating, how can you begin to eat intuitively?

Intuitive eating may seem impossible for you if you struggle with binge eating or overindulging. Here are three steps you can take to begin eating intuitively without triggering your binge response:

1. Avoid getting overly hungry. If you are starving when you start cooking dinner, by the time you sit down to eat, it’s inevitable that you will overeat. Give yourself permission to eat when you are hungry instead of shying away from your hunger. Eat a balance of nutrients throughout your day and you will tamper down your overeating.

2. Anticipate and prepare. When you are well planned out, you are able to make the best choices for yourself. Keep snacks with you at all times so you are prepared when you get hungry. When you come prepared, you are able to choose foods that provide you with sustainable energy and reduce the chance of triggering your binge response. Keep healthy snacks in your office, your car and your bag.

3. Meal prep. “Meal prep is a great tool if that is something that works well for you,” says Chelsey. “Meal prepping doesn’t mean you have to eat the same thing every day. Cook a variety of vegetables, grains and protein and mix and match throughout the week to keep it interesting.” Keep in mind that if you are meal prepping and feel bored with what you are eating, and you are always craving more foods, meal prepping may not be working for you. That’s okay, it’s not for everyone! You don’t have to meal prep in order to eat healthy.

Is giving yourself permission to eat everything scary?

How do you you know if you are giving yourself too much permission when you start eating intuitively? You may be fearful you will allow yourself to indulge too much, leading you to gain weight.

When you first begin eating intuitively, you might find yourself eating indulgent foods more often. It’s common to overindulge in the foods you have kept “off limits” for so long, as you are now allowing these foods back into your diet, so it is normal to allow yourself to eat them more often. But when you do so, you will notice that you do not feel your best. You may feel bloated, sluggish, a foggy brain and also that you are lacking energy and nutrients.

Soon you will realize that these foods are not working for you and naturally you will begin to gravitate toward more nutrient-dense foods that provide you with optimal energy and nourishment. Chelsey says, “Over time, that shiny object syndrome for those foods you previously restricted will wear off.” The more you allow yourself to eat your previously “off limits” foods, the less power they will have over you, the less you will crave them and the less you will overindulge.

What is bone broth?

Bone broth is made by simmering animal bones, with or without the meat, in water for an extended period of time, usually 18 hours or more. It is typically made from pork, beef, veal, turkey, lamb, bison, buffalo, venison, chicken or fish bones. Bone broth differs from stock due to its longer cook time, allowing it to absorb more nutrients. Stock is generally cooked somewhere between 4 and 6 hours.

Why is bone broth so healthy?

High in protein and low in calories and carbohydrates

Including bone broth in your diet is a simple way to increase your protein intake without over-consuming calories or carbohydrates. One cup of bone broth contains 10 grams of protein and only 40 calories and .5 grams of carbohydrates.

Collagen

Bone broth contains collagen, which is the most common protein found in your body and provides strength and elasticity to your skin, bones, muscles, tissues and tendons. As you age, your production of collagen decreases, which explains why your skin can become wrinkled and look “saggy” and why your bones and joints grow weaker. Consuming more collagen through bone broth can provide amazing anti-aging benefits, like tightening of the skin and a reduction in the appearance of cellulite, stretch marks and wrinkles. Another benefit of the collagen in bone broth is assisting in building lean muscle mass through boosting the production of amino acids in your body, helping your muscles repair and grow faster. It also helps decrease joint pain by reducing inflammation.

Amino acids

Bone broth has a high amino acid profile, but more importantly it contains all four of the conditional amino acids: proline, arginine, glycine and glutamine. Conditional amino acids are those that your body is capable of producing on its own, but does not produce as well when you are under lots of stress. According to Dr. Axe, a well-known health and wellness doctor, these conditional amino acids provide you with incredible health benefits:

• – Proline rebuilds cartilage, heals joints, reduces the appearance of cellulite and improves gut health.
• – Arginine boosts growth hormones, improves the immune system and helps detox the body.
• – Glycine prevents muscle breakdown, helps detox the body and improves sleep and memory.
• – Glutamine protects the gut lining, which improves gut health, boosts metabolism and increases muscle growth.

Electrolytes and other essential minerals

Bone broth contains the electrolytes sodium, potassium and magnesium, which are crucial for a variety of bodily functions. Electrolytes help to control nerve and muscle function, keep the body hydrated, balance the body’s pH levels as well as blood pressure, and rebuild damaged tissue, especially muscle tissue damaged during workouts. Electrolytes are primarily lost through sweat during exercise. Drinking bone broth is an easy way to rebalance your electrolyte levels. Bone broth also contains other essential minerals, including copper, iron, manganese, phosphorus, sodium and zinc.

How much bone broth should you drink?

The simple answer is: as much as you can! Although the taste is not for anyone, try to drink at least 8 ounces one or two times daily to reap bone broth’s amazing health benefits.

Where do you get bone broth and how do you consume it?

You can either use store-bought bone broth or make your own. It can easily be found at grocery stores like Trader Joe’s and Whole Foods. Make your own by using grass-fed beef bones or chicken bones, which you can buy from your local farmer, butcher or grocery store. Toss the bones into a crockpot and cover with water, ensuring the water rises one inch above the bones. Add your favorite spices and vegetables, as well as 2 to 3 tablespoons of apple cider vinegar, and allow to cook on low for 18 to 24 hours. Continue to add water to ensure bones remain covered. Once cooked, strain the broth and discard the bones and vegetables.

Heat up a cup of bone broth and drink it like a cup of tea or use it in soups and stews. Bone broth is interchangeable with chicken or vegetable stock.  

Start incorporating bone broth into your daily diet to increase your overall health and well-being!

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