Hey Angels and Alphas,

In the world of sports nutrition, athletes are constantly reevaluating how they can make the most out of their days by scoping out net workouts as well as the latest gear, making massive goals and generally improving their healthy habits. Part of this annual refresh will include overhauling your diet so it can align with your fitness goals.

Jumping on the nutrition bandwagon for new trends can indeed be inspiring, motivating, and let’s not forget fun, as long as you’re following the right trends and dodging those that are potentially harmful. Today, let’s talk about our favorite sports nutrition trends to try out in 2022.

SPORT NUTRITION TRENDS YOU CAN TRY 

#1 FUNCTIONAL FOODS

The term functional food basically refers to anything that attaches a specific health benefit to one (or more) of its ingredients. While this is nothing new, it’s ramping up in popularity this year. For example, a yogurt is just a yogurt, but when you fortify it with probiotics, all of a sudden it becomes a health-boosting food. 

Functional health is focused on targeting your fitness and health goals by eating a diet rich in high-quality foods that always go above and beyond. While some of this is surely fluff, ultimately this places the focus on choosing ingredients that will have a robust nutrient profile. For example, adding apple cider vinegar to help regulate your blood sugar, choosing omega-enriched eggs, or sipping on bone broth to promote gut restoration. 

#2 ENHANCED CONDIMENTS

Regular ketchup is too regular for 2022. Now, our condiments come with specific health purposes, flavor enhancements, or they come fortified with extra nutrients. Small-batch makers are starting to bring unique options including beet ketchup, tomato cashew butter, fermented dressings, and others that will make sure our plate is never boring. If these sound too fancy for you, try stocking up your pantry with global condiments such as lime pickle, kimchi, harissa paste, and more. Since most of these include at least some form of fermentation, veggies, umami, heat, and herbs, their benefits will go way beyond flavor and promote better digestion, gut health, and utter satisfaction.

#3 HEAVY BREAKFASTS

Say hello to fasting’s arch nemesis. If 2021 gave us anything, it was more and more time to cook and eat at home. This led us to appreciate full breakfasts more, and we realize they’re not leaving anytime soon. 

Athletes are jumping on this trend, as well. Fueling your body in the morning will not only help stimulate recovery and prevent large calorie deficits, but it will also lead you to make healthier choices throughout the day because your blood glucose will be stable, you’ll be more focused, and you’ll enjoy less managed hunger throughout the day. 

If you opt for a big bowl of oats with Greek yogurt and fruit, you’ll create a nutritionally loaded breakfast that can keep you satiated until lunch to say the least.

#4 ALTERNATIVE SUGARS (PASS)

One trend in the sports nutrition world you would most likely be better off passing on is the trend with alternative sugars. It’s almost impossible to go on social media without seeing delicious desserts that claim supposed health benefits. 

And most of these recipes have simply swapped one sugar source from granulated sugar to an alternative such as coconut sugar, maple sugar, date sugar, and more. All of these sugars are basically broken down from another plant, which leaves an easy to absorb carb that spikes energy. Whichever taste you prefer, don’t be fooled that one is healthier than the other.

#5 SUGARY COFFEE (PASS)

And finally, here’s another trend you’d be much better off without – the whole craze with sugary, whipped coffee that came and went pretty quickly this year. Unfortunately, several other trends related to coffee have been popping up ever since. Many of these will rely on adding a ton of sugar or other processed ingredients to your otherwise healthy cup of morning coffee. So avoid the artificially flavored creamers and sweeteners that are basically junky additives in disguise. Instead, try drinking your coffee as black as possible, or try including the natural sweetness and flavor of other spices and herbs such as maple, turmeric, or a rosemary variety to brown sugar. 

Hey Angels and Alphas,

We all know athletes are most often motivated to explore their diets further and make changes based on their different quests for performance enhancement. And while this often includes things such as weight-loss practices, food supplements, and sport foods, there is an immensely valuable, health-promoting and potentially ergogenic form of help that is often overlooked by most athletes: flavonoids.

What exactly are flavonoids?

Flavonoids are phytonutrients rich in antioxidants that are found in a variety of plant foods including grains, tea, veggies, fruits, wine, chocolate, and even bark. There are about six subgroups of compounds that make up the entirety of flavonoids, and more than 6,000 of them have been individually identified. 

The major subgroups include:

• Flavonols
• Flavan-3-ols
• Flavones
• Isoflavones
• Anthocyanins
• Flavanones

We can easily see how this classification may get confusing because many compounds easily become clumped together interchangeably in most common nutrition advice. Individual or groups of different flavonoids may occur in the same foods, such as anthocyanins and flavan-3-ols, both of which occur in strawberries, or in separate foods such as peppermint that contain flavones and flavones only.

Flavonoids work together to improve cellular activity, reduce the damage free radicals do to your system, and each vitamin is essentially responsible for a different health-promoting body function. 

Different flavonoids have distinct functions ranging from managing cardiovascular health to even balancing the anti-inflammatory response. And that’s another reason why it’s crucial for athletes not to rely on their limited intake of whole foods in favor of simple carbs and supplements.

Flavonoids can give you that extra edge you’re looking for.

Flavonoid-rich foods are a staple in any health-promoting diet. And there might be some proof out there that these compounds can provide athletes with an extra edge in performance. 

When exercise is taken to a point where it’s no longer general physical activity and reaches into the point of exhaustion, low rest periods, and sore muscles, there is a massive chance that inflammation and oxidative stress are increased throughout the body. 

Reducing the ill effects of the inflammation exercise induces may help many competitive athletes. There is evidence that flavonoids can bring specific benefits in specific instances, though more research is necessary to be conclusive on their applications in real-life situations.

Quercetin will help you lose weight and gain strength.

Quercetin is one of the more well-studied forms of flavonoids. It’s a compound found in a variety of plant foods such as apples, nuts, capers, cherries, red wine, black tea, beans, leafy greens, and more. 

Since there is no shortage of foods that provide this nutrient, it’s very likely that your diet contains enough quercetin. However, the amount that you’re taking in right now may not be that effective when it comes to creating a performance edge. Dietary evaluation will conclude that the average person consumes up to 30-35 milligrams a day of this nutrient, but most studies that have included this nutrient have used a dosage upwards of 500 milligrams. 

To bring the benefits of quercetin to the mainstream, one study used a 500mg dosage and combined it with vitamin C. 

Introducing it to male athletes, they discovered an improved metabolic rate, body composition, and better total energy expenditure. Most athletes would agree that leaner body composition could bring a competitive edge. 

While this study has shown positive outcomes from supplemental forms of flavonoids, it’s widely accepted that people who eat a diet heavier in nutrient-rich foods are less likely to suffer from being overweight.

FOOD SOURCES OF FLAVONOIDS

Most dietary flavonoids will be provided by foods rich in fiber. These are the types of foods that a lot of athletes might avoid due to gut distress.

That being said, certain foods such as dark chocolate or tart cherry could provide a high enough source to be beneficial. Increasing chocolate intake could allow athletes to meet the high-energy demands of their workouts while providing them with beneficial nutrients such as iron that might otherwise be limited in a performance diet. 

The flavonoids contained inside dark chocolate might play a specific role in improving the availability of nitric oxide, and therefore, reducing the oxygen cost of exercise.

Hey Angels and Alphas,

Did you know 74 percent of all the items (even those you’d usually consider nutritious) in your local grocery store contain added sugar? 

Whether you never stop by the bakery or snack down on some chocolate bars, it’s very much likely that you’ll probably eat more sugar than you realize. 

Natural sugars found in things such as dairy and fruit are usually accompanied by fiber. Fiber helps slow down your digestion and prevents pesky blood sugar crashes. Not to mention, the added fiber offers a ton of vitamins and minerals to your body. Moreover, massive sources of added sugar such as candy, cakes, cookies, cereal, and more, usually don’t contain any of these healthy ingredients. 

And you also have other sources of added sugars out there like yogurt, hamburger buns, meat, chicken, things you would never associate with sugar.

The AHA recommends limiting your added sugar intake to no more than 9 teaspoons of sugar for men and 6 teaspoons for women. This is roughly the amount of sugar you’d find in 12 ounces of soda. That being said, the average American still consumes over 70 grams of sugar a day. 

Today, we’ve compiled a list of signs you can use to gauge whether you’re eating too much sugar. Let’s get started.

#1 YOU CRAVE SUGAR

When you eat something that contains sugar, this activates the reward center of your brain and makes you want more. The brain then adapts to the dopamine (or feel-good chemicals) that are released when you consume sugar. 

The problem is that, over time, you may start needing more and more sugar to experience that same pleasurable feeling. The same way you would build a tolerance to alcohol and need more and more alcohol to feel buzzed. This can lead to a vicious cycle that holds you on sweets and makes you feel like you’re downright addicted to sugar.

#2 YOU OFTEN FEEL TIRED

Do you find yourself reaching for a quick, sugar-rich snack whenever you want to power through a deadline? When the sugar hits your bloodstream, this makes your blood sugar levels spike, giving you a boost of energy. But since added sugar isn’t packaged alongside the same healthy nutrients such as fiber and protein, this results in a blood sugar crash that zaps you of your energy. 

If you have a sugary breakfast and then you eat something sweet with your lunch, your entire day will likely be a series of drops and spikes. This will cause you to rely on sugar whenever you start feeling sleepy.

#3 YOU NOTICE YOU’RE GAINING WEIGHT

Whether you’re drinking sugary drinks, soda, fancy coffee shop concoctions, or any other sugar-rick drink, you should know they do almost nothing to promote fullness. This leads to a calorie surplus that ultimately promotes weight gain.

Additionally, when you regularly consume processed foods instead of whole foods such as fruits, veggies, nuts, and whole grains, you’re basically asking to gain weight. Processed food is very high in sugar and low in fiber. This makes it very easy for you to over-consume processed foods. This, in its own right, leads to a caloric surplus and a larger waistline. 

#4 YOU EXPERIENCE BRAIN FOG

People who regularly consume foods high in sugar tend to feel hazy, unable to focus, and confused. This is also known as brain fog. It makes you feel lethargic and less attentive when you’re consuming lots and lots of sugar. Sometimes, you might not even realize you’re in a brain fog until you cut back on your consumption of added sugar. The difference in overall energy levels can be extremely noticeable if you suddenly go from eating a high-sugar diet to a diet full of plants and whole foods.

#5 YOU HAVE A BAD MOOD

Research out there has suggested that people who consume tons of sugar are more likely to feel depressed and anxious. Since sugar plays a role in the inflammatory process, and it has been thought to be involved in depression, the connection here is clear. 

There’s also a massive association between the healthfulness of your gut and the different disorders that affect your mood. Bacteria which resides in your gut produces neurotransmitters such as dopamine, serotonin, and norepinephrine, all of which are directly involved in the regulation of your mood. While a sugary diet will hurt your gut health, a diet full of whole foods will positively influence your mood.

Hey Angels and Alphas,

Have you ever woken up in the middle of the night after a post-work weight loss cardio session… or felt really restless as soon as the time came to go to bed? One of the possible culprits could be a drop in blood sugar.

How can your blood sugar drop as you’re spending the entire night sleeping? Low blood sugar can be one of the culprits to restless sleep because even though your body is sleeping, your body is still using up glucose as an energy source for your internal bodily processes to function. 

That could result in sweatiness, shakiness, stress, and other responses that keep you up at night. Low blood sugar can also be called hypoglycemia.

But we all know getting quality sleep is important for everyone. In fact, not getting enough quality sleep will negatively affect your health and weight, and people who tend to low in fewer hours of sleep or don’t get consistent sleep are more likely to have a higher body mass index. Making sure you’re getting in enough quality sleep is actually one of the foundational cornerstones of a good weight loss strategy.

WHY YOUR BLOOD SUGAR DROPS AT NIGHT (AND WHAT YOU CAN DO ABOUT IT)

While natural alternations in blood sugar are often thought to only apply to people who struggle with diabetes, adults without diabetes also experience the same dips and raises in their blood sugar which all have effects on the body. How much you eat, what you eat, and at what times are also factors that will impact your blood sugar levels.

Here are a couple of reasons why your blood sugar might slump around bedtime…

#1 IF YOU SKIPPED DINNER OR DIDN’T EAT ENOUGH

If you skipped your last meal of the night either because you were too busy or you did it intentionally, the result would likely be a small slump in blood sugar. Or maybe you didn’t eat enough and went to bed on an empty stomach. 

You might find yourself waking up in the middle of the night and struggling to fall asleep with an empty stomach. That’s a good time to grab a light, nutritious snack, even if it’s an odd time to be eating. It’s perfectly natural to listen to your body’s hunger cues. 

To make sure this doesn’t happen in the future, make sure you’re consuming a balanced dinner that keeps your blood sugar steady – and that you’re not going to bed hungry.  

#2 YOU ATE THE WRONG BEDTIME SNACK

A pint of ice cream, crackers, chocolate, or cookies can all be examples of bedtime snacks that have a negative effect on your blood sugar. High-sugar, low-fiber snacks can cause a big spike and then a sharp drop in blood sugar (and this can happen even during the night as you’re sleeping.)

A better option might actually be a snack that pairs high-fiber carbohydrates with a food that’s high in protein – this combo will trigger an even, balanced blood sugar response. One example could be Greek yogurt sprinkled with some whole-grain granola or cottage cheese and berries. 

#3 IF YOU DRINK ALCOHOL

Some people actually find that drinking alcohol before bed causes their blood sugar to drop. This happens because alcohol increases your insulin response (which can take your blood sugar levels down very low), and this inhibits the natural processes through which the body can turn non-carbohydrates into glucose. 

It’s important to keep your drinking to a minimum if you want to decrease its negative effects. If anything, it does not help that a potential hangover could be a part of your morning. So try to decrease the amount you drink at night when you’re out with family and friends. Sip water after every drink so you can offset the dehydration that comes with alcohol, which can make things much, much worse.

#4 IF YOU’RE WORKING OUT HARD BEFORE GOING TO BED

When you start a strength training workout or head out for your run, your body will release stress hormones that increase blood sugar. This is all natural and normal, and in the end, exercise will improve blood sugar levels as a whole. 

However, if you exercise with high intensity before bed, you may cause a spike and then dip in blood sugar similar to what you would do if you ate something sugary before bed.

Here, you have two options: either experiment to find the correct timing for your exercise or at least make sure you eat something after your workout (if late-night workouts are your thing to begin with.)

Hey Angels and Alphas,

Every year, millions of people around the world make New Year’s resolutions. According to recent surveys, on top of that list of resolutions remain the goal to improve fitness and diet, lose weight, and lower down on that list, save money. 

Each one of those goals is a noble one, but what other studies have shown us is that the majority (about 2/3) of people abandon their New Year’s resolutions within a month. 

And it’s understandable – making lasting changes to your life isn’t easy. 

But this year, you’ll be armed with five of our best strategies for making your resolutions stick past the month of January.

Let’s jump right into it.

#1 REEVALUATE YOUR GOALS ON A WEEKLY AND MONTHLY BASIS.

The one-month mark into the year is an excellent time to reflect on all your resolutions. Are they realistic? Do they serve you? Are they still in line with what you hope to achieve? Answering these questions will help you determine if you’re on the right track. 

There’s absolutely no shame in tweaking your resolutions if this will allow them to better fit your needs or schedule. Or you can even dial back certain goals if you’ve found them to be unproductive or unrealistic. Being ambitious and having goals is great but setting and achieving a simple goal is better than making and dropping a goal that’s overly ambitious. 

#2 GO BACK TO YOUR WHY.

Resolutions are born from the desire to make a positive lifestyle change. That’s why so many goals include getting fit, eating better, becoming more organized, or taking control of your finances. However, there is often a more important ”why” that lurks just beneath the surface of these simple concepts. 

Think about it – what really compelled you to make your resolutions? Maybe it was feeling healthier. Having more energy. Getting out of bed more easily. Feeling more confident. Or maybe you want to improve all the vital markers from your last physical exam so you can guarantee better health and longevity. The exact “why” is yours; it’s personal, and that’s what makes it so powerful and so special. But we guarantee digging deep to find that reason will remind you of all the effort you’ve put in so far… and motivate you to move forward.

#3 MIX IT UP and TRY NEW THINGS

If one of your resolutions happens to be eating healthier, you’ll be happy to know that there are endless possibilities for you when it comes to finding new, healthy meal options. You can flip through your favorite magazines or browse countless recipes on the Internet. Some websites even allow you to find recipes based specifically on your health and fitness goals. For example, you can try out vegetarian recipes, high-protein recipes, and so much more. If you’re counting calories, all the better. You can log recipe numbers directly in your calorie log.

#4 ALWAYS KEEP YOUR WORKOUTS FRESH

Exercising more has always been a great goal. If you’re someone new to fitness, you might start off with a walking routine and move on to cardio and weightlifting. If you’re someone more accustomed to exercise, you could try jogging, strength training, HIIT, or even a Pilates class. 

All these options will be vastly beneficial to your body, but if you do the same workout each time, you’re more likely to run into a plateau or lose motivation. Instead of relying on all the same old movements, try new things. 

There are countless resources available online that can help you make that happen. You can find workouts, types of training, and new exercises you can add to your routine and use them as inspiration and motivation for when you’re getting stagnant with your current routine.

#5 MORE ACCOUNTABILITY

It’s very easy to fall off the resolution wagon once February rolls around. But still, one healthy month is better than nothing. But if your goal is to make lasting, positive changes, it will be helpful to build more accountability measures inside your goals. You can schedule time a few times a week so you can evaluate your progress or just keep a journal to note how well you fare. Both will be great ways to check in with yourself and your progress. 

One of the best ways you can stay accountable is involving your friends and family into your resolutions. Let them support you and hold you accountable for those days when you think you’re close to giving up. They won’t let it happen.

Hey Angels and Alphas, 

Very few of us really have the time for hour-long weightlifting sessions every day. 

So if you’re someone who is short on time and you’re trying to develop a strength training routine, you need to use your time as wisely as possible, as effectively as you can. 

This is one of the big reasons why compound exercises are gaining popularity as one of the types of exercises that will help you get stronger, faster, leaner, and pretty much in better overall physical condition. 

Unfortunately, countless people around the world still train their bodies like they’re just a collection of loosely connected parts. Some athletes promote these isolation exercises, or exercises in which you only target one muscle group of the body, as an effective way to develop strength in certain movements and body parts. 

They choose exercises that hit specific muscle groups, such as knocking out a set of bicep curls, seated leg extensions, lateral raises, or another similar exercise, in hopes of reaping the maximum benefit for each body part. But while this approach may indeed help you get stronger, it’s definitely not a fast track to your goals, nor is it as sustainable as doing compound training.

WHAT ARE COMPOUND EXERCISES, REALLY?

Compound exercises can be defined as multi-joint movements that basically stimulate several muscle groups at the same time. These can include squats, bench presses, deadlifts, pushups, any exercises that engage your body beyond one singular muscle group can be considered a compound exercise.

If you’re doing a squat, for example, your knees, ankle joints, and hips are all going to move simultaneously, making this a thorough multi-joint movement. That being said, rows and pullups also involve your shoulders, biceps, forearms, and most importantly, your back. Exercises such as the pushup or chest press will work your triceps, shoulders, and chest. 

Compound exercises differ from isolation exercises, which by definition, involve only a single joint or stimulate one muscle group. Some examples of these types of exercises could be triceps extensions, lateral raises, front raises, hamstring curls, bicep curls, and so on.

Don’t get me wrong – isolation exercises can be an amazing way to add volume and focus on singular muscle groups that you feel may need some extra attention. For example, if you’re interested in adding size to your biceps and improving your pullups, tacking on a few extra sets of biceps curls will be one of your keys to victory.

However, compound exercises should fundamentally form the base of your strength training routine. Compound exercises will essentially treat your body as a complex system of interconnected joints, muscles, and nerves – as exercises should. 

Let’s take a deeper dive into the benefits of compound exercises and explore some of the perks you can take advantage of.

BENEFITS OF COMPOUND EXERCISES

First of all, greater overall strength gains.

The more muscles and joints you can utilize to help you complete a certain movement, the more weight you can move. The more you practice each exercise, the more you’ll be able to start lifting over time. 

This process of gradually and increasingly boosting up the weight helps your body to adapt and get stronger much more quickly when you’re focusing on movements that include more than one muscle group.

Second, they’re more efficient.

Bottom line is, if you want to get more bang for your buck, go for compound exercises. They will work several muscle groups at one time, perfect for people who have a busy schedule or simply want to fit more into their training sessions.

Third, they burn more calories.

The more muscle tissue a certain exercise uses, the more oxygen gets used up, the more calories you burn overall. If you just knock out a set of walking lunges, you’ll instantly see how quickly you get short of breath. This is because you’re moving through space and using multiple joints and muscles, and compound exercises will burn more calories than isolation exercises like lying down for hamstring curls.

Fourth, more functionality.

Multi-muscle, multi-joint exercises will typically mimic everyday movements better than single-muscle, single-joint exercises. For example, let’s take the deadlift. It mimics the motion of picking up heavy objects such as furniture, boxes, grocery bags, etc. off the floor. Squats replicate the motion of sitting down and getting up from a specific position. And finally, doing a pushup would be similar to pushing yourself up from the floor.

Fifth, more improvements in performance.

Compound exercises, especially exercises that reproduce typical everyday movements, will help you improve your balance, reaction time, coordination, stability, and so much more! All of these are vital to improving your athletic performance in the long run, or simply lifting heavier.

Hey Angels and Alphas,

Throughout dealing with cravings, hormonal imbalances, stress eating, and all the potential roadblocks standing between you and your dream weight, weight loss can sometimes feel like a detrimental uphill battle. 

But on top of that, you could be eating that simply don’t agree with your body, and this could be another contributing factor that is slowing down all your weight loss efforts.

Today, we’re here to talk about food sensitivities, what experts have to say about them, and how to deal with them if you suspect that you’re dealing with a food sensitivity.

WHAT IS A FOOD SENSITIVITY?

Usually, food sensitivities, food allergies, and food intolerances are all used interchangeably, but they are far from the same.

Food allergies will usually result in an immune system reaction. If you are someone who his allergic to foods, your immune system will start creating immunoglobulin E antibodies. Symptoms can vary from itching, swelling, and burning all the way to anaphylaxis (the reaction you see in movies that requires immediate medical attention.)

Food sensitivities are pretty much the most under-studied of the bunch. They’re very similar to allergies in the sense that they’re reactions typically controlled by the immune system that happen in response to specific nutrients. Symptoms of sensitivities can change and vary, meaning reactions aren’t guaranteed to happen in the same way.

Food intolerances are usually related to symptoms of the GI tract. They can occur when your body doesn’t have the ability to digest specific types of food. One of the most famous examples of this is lactose intolerance. When you lack the digestive enzyme required to digest lactose, this can cause digestive symptoms that aren’t related to immune responses.

If you’ve ever heard of FODMAPS, they’re the most common substances involved in most food sensitivities. They can include amines, sulfites, caffeine, gluten, dairy, and more. Generally, they will contribute to even more chronic inflammatory symptoms such as reflux, joint paint, eczema, psoriasis, migraines, and more. It could be extremely common for people with sensitivities to change up their symptoms day by day and week by week. 

Food sensitivities can also prevent you from losing weight, science says.

For starters, if you’re someone who has a difficult time losing weight but you’re not really experiencing any other symptoms, you should likely look into food sensitivities as your first course of action. Experts have suggested that there aren’t any specific scientific pieces of research that conclude food sensitivities cause weight gain.

But even so, if you experience psoriasis, eczema, or other issues of the GI tract, as well as inflammatory symptoms, this could cause some resistance in your weight loss efforts. And one of the leading factors here include food sensitivities. That’s because there is a wide variety of ways through which food sensitivities contribute to difficulties in losing weight.

First, and probably most important, research on inflammation and weight loss has looked at how increases in weight typically lead to inflammation… and not the other way around! Experts have observed that once the underlying inflammation from various food sensitivities becomes manageable and you address it, this will likely speed up your weight loss efforts and make them much easier. Once you’re in that better, healthier state, you will find it much easier to settle into a healthy weight without having to resort to weight-loss strategies.

There’s also another factor that could contribute to sensitivities halting your weight loss efforts. When you don’t feel well, generally, you don’t feel as if it is necessary to spend energy on activities such as cooking healthy food and exercising, all of which are essential to speeding up your weight loss efforts.

And lastly, food sensitivities have been known to cause discomfort and bloating, and this, in its own right, could mimic weight gain. If you’re someone who starts restricting the foods you eat because you’re not really certain about which foods are causing you trouble, you might end up eating more and more processed food. And we all know how detrimental this could be for your weight loss journey.

Hey Angels and Alphas,

Despite your best intentions, it can be a struggle to make healthy food choices. Between all the meal planning, grocery shopping, and food prepping, it’s very easy to just give up or fall off track. But through simple practices such as stocking your pantry with healthy food options, you’ll be able to ensure you always have something on hand when hunger strikes.

Below, we’re going to explore five foods that are absolute must-have staples in your pantry. Stock up on each of these, and you’ll see how they lead to promoting better decision-making and healthier eating at home.

#1 FRUIT BARS

The healthiest snacks you can find out there have simple, whole-food ingredients. They also contain low or no added sugar. And finally, they actually bring you some nutritional value. A pantry staple like this will help you meet your fruit goals, whether it’s when you need a snack on the go or when you’ve run out of other meal options.

#2 CANNED TUNA

Very few people eat the generally recommended two servings of seafood per week. That’s why canned tuna is one of the best pantry staple picks out there. They’re rich in vitamin D which is absolutely essential for immune function.

They’re also abundant in omega-3 fatty acids which are anti-inflammatory fats that are vital to brain and heart health. Not to mention, it’s a great source of protein. Tune is much more versatile than you might think. It’s not just for tuna salad sandwiches. Try tossing it inside some pasta with olives and veggies for a more well-rounded dinner or mix some tuna together with sesame oil and tamari and serve it over a batch of greens.

#3 PULSE-BASED PASTA

A typical box of pasta is made from water and flour. But pulse-based pastas are made from more nutritious ingredients such as lentils and chickpeas which provide added protein and fiber. Cooking with some pulse-based pasta is a much quicker and easier way to add balance to your meals because you don’t necessarily have to cook a separate protein component. It’s all in one product and you can just add veggies and sauce and enjoy a delicious, nutritious meal.

#4 OATS

Unsweetened dry oats have a ton of benefits going for them. They contain a wide spectrum of nutrients such as magnesium, selenium, zinc, iron, fiber, and more. Oatmeal is a pretty natural choice when you have dry oats lying around, and here’s a fun fact: if you eat them raw, they’ll provide you with more prebiotic fiber known as resistant starch.

Studies have shown that resistant starch assists with the body’s blood sugar regulation and weight management. It can also help reduce the bloating caused by gas. To make the most out of them, sprinkle some raw oats over a salad, on top of some avocado toast, or use them to coat your homemade energy bites. They’re delicious, healthy, and versatile – a true staple.

#5 WALNUTS

Walnuts contain more ALA (which is an anti-inflammatory fatty acid) than any other nut. Each serving of walnuts contains 2 grams of fiber, 2 grams of protein, and a ton of polyphenol antioxidants which are all healthy for the gut.

Several studies have found associations between walnuts and improved appetite control. This may be why data from the Nurses’ Health Study has shown that people who have boosted their walnut intake have gained less weight and had a lower risk of developing obesity over a 20-year follow-up period.

Walnuts are versatile. You can eat them by themselves, add them to yogurt, oatmeal, salads, pilafs, you name it. And you can also use crushed walnuts in place of breadcrumbs when cooking seafood or chicken. But remember, while unopened walnuts are an amazing pantry staple, they should be usually kept in the freezer once opened.

Hey Angels and Alphas,

There’s a lot of controversy in the fitness world because of the research as to whether stretching prevents injuries.

But one thing is clear: stretching will help you improve both your range of motion and your flexibility. These two factors play a vital role in terms of warding off injuries in the long-term, and they can also improve your fitness performance altogether.

Having improved flexibility will allow you to increase your range of motion. In turn, this helps the athlete become more efficient at moving, and the body is less likely to get injured. Healthy mechanics of the body and healthy training usually go hand in hand and stretching has crucial implications for athletes that want to rehabilitate, or better yet, prevent injuries.

One small study actually found that some inflexibility in specific areas of the body can be an asset for some runners. Even so, every good runner will have a pretty healthy amount of muscular pliability, so in no way does this translate to stiffness to the point of impairing movements.

The key is this: knowing when to do which type of stretching.

There are two basic types of stretching: static and dynamic.

Static stretching is all about holding certain postures. This elongates your muscles. Stretching has been proven to have a detrimental effect on performance when done before a certain activity. The main theory as to why this happens is that when a muscle is too elongated before an activity, it loses its ability to generate explosive power during movements. Therefore, static stretching should be done after your training, or as a means of rehabilitation.

Dynamic stretching, on the other hand, has been shown to have the opposite effect. Dynamic stretching uses active movements to allow you to stretch and train the muscles to fire in a specific way, preparing them for explosive moments such as lifting weights, running, jumping, etc.

Consider integrating the following series of stretches into your pre-workout and post-workout routine. Before training, do dynamic stretches to prepare and engage. After training, do static stretches to release and restore.

PRE-WORKOUT STRETCHES (DYNAMIC)

#1 WALKING LUNGES (do about 15-20 meters of walking lunges)

Start off by standing with your feet at hip-width apart. Perform a lunge, basically stepping your left leg forward, and as you plant your left foot, lower your body down as low as you can. Your left knee should be at a 90-degree angle, and it should also be perfectly aligned with your left ankle. Slowly come back to the center, stand up, and repeat this with your right leg.

#2 LEG SWINGS (do a couple of sets, at least one for each direction)

Start off with some forward leg swings by standing next to a wall so you can keep balance. While you’re keeping both your legs straight, simply swing your left leg in front of your body, and then behind your body. This counts as one leg swing.

Don’t swing past the point of discomfort. After you repeat with your right leg, switch to sideways leg swings to add variety. Similar to the first variation, swing the left leg toward the right, sweep your foot across your body and then go back to the left. Repeat with your right leg.

#3 THE FRANKENSTEIN (do about 15 meters forward then 15 meters back)

While your feet are hip width apart, stretch out your arms in front of your body and keep your palms facing downward. Then simply march forward, all while swinging your left leg up in front of your body. Be sure that you can maintain perfect posture and keep your knees straight so you’re creating a 90-degree angle with your body. Once you plant your left leg back on the ground, proceed to swing your right leg up.

POST-WORKOUT STRETCHES (STATIC)

#1 THE PIGEON (do the pigeon pose for 1-2 minutes)

Start off in the initial pushup position. Then bring your right leg forward, placing your bent knee and your thigh in front of your body. Your right foot should be sitting near your left hip. Then, your left leg should remain extended right behind your body, and the top of it should be resting on the ground. While supporting your body with your hands on either side, simply feel the stretch and hold for about a minute on each side.

#2 THE SCISSOR STRETCH (do about a minute of scissor stretches on each side)

Start with your feet together and step your right foot forward a couple of feet. Then carefully bend forward at your hip, reaching down toward the ground and placing your hands on the sides of your right foot. Hold for about a minute and switch sides.

Hey Angels and Alphas,

We, people, are creatures of habit. We love the comfort our routines give us because they provide structure for our lives and help us find out what to expect from life. But even the best routines will benefit from the occasional revamp.

By giving your routine a New Year makeover, you can apply new things you’ve learned, gain new perspectives, and enjoy new ways to improve your health.

Below, we’ve explored seven healthy ways you can refresh your routine. And because we’ve just entered the New Year, there’s no better time for you to put them into action.

#1 TRY A NEW WORKOUT REGIME

It’s easy for you to get stuck in a rut, doing your favorite workouts over and over. But your body will respond positively to unpredictability.

Instead of trying to do the same old exercises, again and again, this year, try something new. If you’re a jogger, mix it up with the occasional HIIT workout session. If yoga is what you love to do, try picking up some weights or take a class in strength training.

#2 SPEND MORE TIME IN NATURE

Getting outdoor time has been proven to decrease stress levels, release endorphins that improve your mood, and help you rack up steps (and calories.) It’s also a great way to soak up much-needed vitamin D and all of the benefits it brings, from initial immune support to heart health.

If you’re at a job in which you’re stuck on a desk all day, take your next lunch break and use it to take a short walk outside. See how you’re going to feel! If you’re a treadmill lover or someone who usually lifts weights, try heading outdoors for a bodyweight workout or a hike.

#3 LEARN NEW RECIPES

A lot of us are guilty of cooking the same meals again and again. Or worse, resorting to takeout. Instead, why not pick up a cookbook, go find some inspiration on Pinterest, or browse through a recipe blog.

There are so many great meals out there that you’re going to absolutely love, from quick dinners to slow-cooked stews. Explore and find out what you love (and your routine) love most.

#4 REVAMP YOUR SLEEP SCHEDULE

Between your family, social responsibilities, career, and ten other things, it’s difficult to get in quality sleep every night. Most adults need anywhere between 7 and 9 hours of sleep every night so they can feel at their best.

To make sure you’re on the right track, revamp your sleep routine by setting a new bedtime and sticking to it. Going to bed and then waking up at nearly the same time every day is the best thing you can do for your sleep schedule and sleep quality.

#5 GET ORGANIZED

If you’re someone who isn’t really organized or likes to use systems to manage their daily life, even the slightest tasks can feel overwhelming. In the New Year, try adding some more serenity to your life by organizing the things that stress you out.

Maybe it’s your home gym or desk. It could be a pantry or your fridge. Just try to get in the habit of staying organized, and you’ll soon realize how prepared you are to handle anything life throws at you – from tedious daily tasks to ambitious goals.

#6 TAKE TIME TO RELAX… AND GET “ME TIME”

Wellness is not a switch you can flip on and off. It’s not something you can achieve by just dieting and exercising correctly. You’ll need to implement practices that train your mind, ease stress, and help keep you in the “now.”

Meditating, listening to music, getting a massage, taking a hot bath, writing in your journal, and similar wellness practices that take no more than 10 minutes out of your day can significantly improve your quality of life.

Wouldn’t your life be better if you made relaxation a part of your daily routine? Even if you have to go as far as scheduling it in your day, you’re going to feel better all year long.

Hey Angels and Alphas,

Plant-based eating is gaining speed as one of the world’s largest diet and nutrition megatrends. While there’s not really an official definition for the term plant-based eating, the concept has grown to basically mean something different for everyone.

For the majority of people, it tends to mean plant foods play a massive role in their diet, but they wouldn’t go as far as to exclude non-plant foods such as eggs, fish, cheese, and so on. Plant-based eating is all about basing your diet on plants and filling your plates with greens, veggies, nuts, and seeds – because that’s what our bodies prefer.

If you’re considering moving toward plant-based eating or just looking to explore new plant-based meal and food options so you can stack your grocery store list, this is for you. We always suggest people approach plant-based eating as a personal eating style and not a restrictive diet.

BUT WHY SHOULD WE EAT MORE PLANTS?

Plants in their nature are going to be full of health-boosting nutrients. They are jam-packed with vitamins, minerals, fibers, and antioxidants.

The nutrients found inside these plant-based foods can help reduce your risk of chronic diseases such as heart disease, diabetes, certain cancers, depression, metabolic syndrome, and so much more. And in older adults, eating more plants has been shown to improve both mental and physical function.

WHICH PLANTS SHOULD WE FOCUS ON?

To maximize the benefits of a plant-based diet, you should be building your meals using the famous plate method. This means aiming to fill about half your plate up at your lunch and dinner with veggies, including plenty of dark green leafy veggies such as arugula, collard greens, kale, spinach, etc.

Plant-based fats will include nuts, seeds, avocado, and olive oil. Great whole grain options can include quinoa, oatmeal and brown rice. Beans and legumes are also going to play a big role in your plant-forward diet, as they are rich sources of protein, fiber, and many vital phytonutrients.

We all know having a well-stocked kitchen will make eating more plants so much easier. Use the grocery guide we’ve compiled below to create delicious plant-based meals while you’re at home for the holidays (and after that.)

ULTIMATE GROCERY GUIDE

VEGETABLES

Artichoke, asparagus, arugula, eggplant, cucumber, celery, collard greens, carrots, cabbage, broccoli, beets, bell peppers, fresh herbs such as basil & oregano, garlic, scallions, radishes, onions, olives, mustard greens, mushrooms, lemon, leeks, kale, spinach, tomatoes, and zucchini.

FRUITS

Apples, bananas, watermelon, strawberries, raspberries, pineapple, pears, melon, mango, dates, cherries, blueberries, blackberries.

FATS AND OILS

Olive oil, olives, seeds, avocado oil, avocado, grapeseed oil, nut butter, and nuts.

WHOLE GRAINS

Quinoa, oatmeal, brown rice, rye, whole-grain tortillas, whole-wheat bread, and wild rice.

BEANS AND LEGUMES

Black beans, cannellini beans, kidney beans, lentils, navy beans, green peas, edamame, chickpeas, tofu, tempeh, pinto beans.

BEVERAGES

Oat milk, rice milk, herbal tea, kombucha, nut and seed milk (such as soy, coconut, almond, and other nut milk.)

SOME HELPFUL PLANT-BASED EATING STRATEGIES

Smoothies! They’re a quick and easy way to get all the plants and greens you want into your diet at breakfast, post-workout, or at lunch.

Oatmeal! It’s a heart-healthy plant-forward breakfast. Serve it along with some chopped nuts and Greek yogurt for added protein.

Substitute cooked lentils with some ground meat in your favorite recipes, such as tacos or sloppy joes.

Beans and/or veggie burgers make for an easy, quick lunch when served with a side of salad, soup, or sweet potato fries.

THE BOTTOM LINE IS…

You don’t have to give up on meat entirely so you can reap all the benefits of a plant-based diet.

If you simply follow the approach of filling half your plate (or even more) with some veggies and greens, and limit your meat consumption to just small amounts a few times a week.

This simple tweak can make a massive difference in your overall health and reduce your risk of dangerous diseases.

And now, you’re equipped with the perfect grocery list to fuel your plant-based ambitions and help you move toward a healthier diet.

Hey Angels and Alphas,

When life starts getting busy, especially at this time of the year, this can put a strain on our fitness and weight loss efforts.But instead of skipping your training altogether and getting absolutely no benefit whatsoever, remember it just takes about 10 minutes of your day to do an effective workout that will help you look and feel a whole lot better.

The truth is, you actually can get in a great workout in just a short amount of time. But this has to be done correctly – you just need the right exercises, done in the right format, and you’ll be able to easily skyrocket your metabolism, boost your fat loss, and build lean muscle through bodyweight workouts.

Today, we’re here to talk about a super versatile, 10-minute workout that requires absolutely no equipment – one that you can do at home this holiday season and progress your fitness with just 10 minutes a day.

HERE’S HOW TO DO THE 10-MINUTE, NO-EQUIPMENT WORKOUT

First, you have to set a timer for 10 minutes and repeat this circuit as many times as possible without resting.

1. REVERSE LUNGES – 5 REPETITIONS PER SIDE

By starting off with reverse lunges, you’ll be able to use a simple exercise to target each leg individually and will immediately engage all the balance and stability muscles you’ll need throughout the routine.

The move – simply stand with your feet hip-width apart. Then take a long step back so your knees are making two 90-degree angles at the very bottom. Then pull yourself back up with your leading leg. You can initially start doing this exercise without dumbbells, but as you advance, adding dumbbells or a barbell to this in either a back squat or a front squat will do wonders for your progress.

2. LATERAL SPLIT SQUATS, 5 REPETITIONS

By essentially doing your squats side-to-side, you will end up building more strength and balance in each leg than you would with regular squats (while also targeting different muscles.)

The move is to start with a very wide stance and make sure your feet are straight. Then sit back into one of your hips and push that knee out. Then repeat on each side.

3. MOUNTAIN CLIMBERS, UP TO 45 seconds

In order to get your heart rate going and squeeze in some extra calories and fire up your metabolism, mountain climbers are the perfect exercise choice. It’s one you’ll definitely feel.

Simply start off in the pushup position. Engage your core and keep it as tight as possible. Run as fast as you can while driving your knees into your chest. And don’t let your hips rise – keep them at the same height as when you initially started.

4. HIP BRIDGES, 10 REPS

To finish off your backside and build strong legs, you should look no further than hip bridges. There is a very simple way you can strengthen your glutes and you can even help release a lot of the tension you have built up in your upper or lower back. We all have it!

Here’s how to do it right: start off by lying on the ground with your knees bent and your feet flat on the floor. Then drive through your heels and squeeze your glutes to then push your hips up. Make sure that you’re not using your lower back to pull yourself up.

5. PUSHUPS, UNTIL FAILURE

Finish off your workout with one of the best bodyweight exercises for your upper body – it keeps your arms, shoulders, and chest strong while helping you engage your core.

To do it right, all you have to do is get up in the original pushup position where your hands are about shoulder-width apart. The key here is to keep your lower back flat and don’t let your hips sag. Just slowly lower yourself and keep your elbows close to your body as you descend so you’re actually feeling your chest and your triceps push you up.

And with just 5 simple exercises and a routine you can do inside 10 minutes, you’ve hit your lower body, your upper body, you’ve stretched, released stress, and done a quick calorie-burning session that will keep your metabolism going for the rest of the day.

Hey Angels and Alphas,

Strolling down the oil aisle at the grocery store can sometimes be overwhelming to anyone who has been working to lose weight or is just interested in nutrition. Not just in the sheer amount of different choices you will find, but also in the act of discerning which ones are actually healthy and most useful for the meal you’re making. We know vegetable oils like corn oil are typically considered “refined,” which means they have to go through chemical processing during their production, causing them to be high in omega-6 fatty acids. If they are consumed in higher proportions to omega-3 fatty acids (like they are in the average American diet), omega-6 fats can be inflammatory.

Nutritionists typically encourage their clients to use healthy alternative oils, and use them liberally, when cooking, roasting, or making salad dressing, because of all the healthy plant-based fats inside them.

And not only do they have anti-inflammatory properties, but these fats will also help your body absorb fat-soluble vitamins and minerals. This is absolutely essential for hormone production and proper cognitive function (among other things.)

Let’s talk about the most common healthy oils you’ll find at your local grocery store.

#1 OLIVE OIL

Olive oil is a nutritional powerhouse. It’s a great source of vitamin K and vitamin E, which support bone health and heart health (respectively.) The extra virgin olive oil you’ll find is the least processed form of olive oil, and the most nutritious because of its added antioxidant content. Not to mention, it has the richest flavor.

Olive oil is an amazing source of monounsaturated fats, one of which is oleic acid, which is vital to heart health, lowering LDL and total cholesterol, and reducing inflammation.

Olive oil has a high smoke point of around 175-200°C, and can be used to sauté and fry at medium-high heat, as well as roast veggies, or as a base for salad dressings because of its delicious flavor. Olive oil is also great for baking as a 1:1 replacement for vegetable oil or butter oil — its amazing flavor pairs quite nicely with baked muffins and cakes.

#2 AVOCADO OIL

Avocado oil is another healthy, nutrient-dense alternative to traditional vegetable oil. It is pressed from avocados, and, just like olive oil, is rich in the heart-healthy monounsaturated fat known as oleic acid. Avocado oil is also chock-full of vitamin E, another powerful antioxidant. For the highest amount of health benefits, choose unrefined avocado oil. Avocado oil has a higher smoke point than olive oil and would be better suited for high-heat cooking. It also has a pleasant flavor, and because of it, avocado oil is also an excellent choice for a salad dressing base and can be used in baking as a 1:1 substitution for other oils.

#3 WALNUT OIL

Walnut oil is essentially pressed from walnuts, and has a tasty, nutty flavor. Walnut oil is high in ALA, also known as alpha-linolenic acid, which is converted to omega-3 fatty acids in the body. It has very powerful anti-inflammatory properties.

Walnut oil can generally be used for cooking, but with high heat, its flavor may turn slightly bitter. That’s why walnut oil is best used in salads from leafy greens to chicken salad, as well as in grain bowls and pasta.

#4 COCONUT OIL

Coconut oil has a very different nutritional profile than the other oils here because it consists primarily of saturated fat. Some of the saturated fat you will find in coconut oil is basically a medium-chain fatty acid also known as lauric acid, and it’s thought that lauric acid can be absorbed more quickly by the body and then used for energy, as opposed to being stored as extra fat tissue.

Regardless, countless studies have discovered that coconut oil may contribute to higher LDL cholesterol levels, so it’s not really considered a heart-healthy oil. It should be used only occasionally.

Coconut oil does not contain any significant amounts of other vitamins, minerals, or any health-promoting micronutrients. It has a high smoke point of around 190–204°C. You can use it to add a nice flavor to sautéed vegetables, curry dishes, and as a substitute for butter in a lot of baking recipes.

Hey Angels and Alphas,

Any typical and nutritious diet recognizes three main meals – breakfast, lunch, and dinner – but only breakfast tends to be backed by a massive PR push dating back to the late-19^th century.

The idea that breakfast is one of the most important meals of the day can pretty much be traced back to marketing campaigns created to promote breakfast cereal. Newly invented cereals in the late 1800s were promoted as the most light, healthy alternative to the traditional farmer’s breakfast that consisted of eggs and meat, and they were positioned as the perfect way to start the day.

The slogan tends to stick with it, expanding to include more foods than just plain old cereal, and it has impacted the way entire generations of people have approached eating ever since. That being said, there might be something more to that idea.

As the name would imply, breakfast is the way you “break” your “fast” that happens when you’re fasting overnight. Our bodies are still using energy while we sleep for our repair and growth. After going anywhere between six and ten hours without food, our brain and muscles start needing energy, most commonly in the form of glucose, to start the day off.

That being said, everyone is different. Some people might wake up and rush to eat, feeling hungry first thing in the morning as they’re craving the energy they need to begin their day. Others, on the other hand, might skip the meal entirely. That being said, there’s little evidence to show that eating or skipping breakfast is more effective than the alternative, so long as you’re meeting all your health and nutrition goals for the rest of the day.

IS THERE A MEAL THAT SHOULD BE LABELED “MOST IMPORTANT?”

Claiming that breakfast is the most important meal of the day implies that lunch and dinner are less important. But eating a healthy, rich breakfast doesn’t give you carte blanche to go wild for the rest of the day, and it will not minimize your nutritional needs for the rest of the day.

You should never over-emphasize one meal over another. Instead, you should prioritize what and how you eat throughout the day. It’s important that you tune your body and pretty much connect with hunger and fullness while you’re choosing foods that are both filling and satisfying. For example, hunger might be striking at different times of the day, and that’s OK – you should respond as your body needs it, whether that means eating breakfast at 6 a.m. or at 10 a.m.

Being able to appropriately and consistently respond to your hunger cues is much more beneficial to your health and relationship with food than sticking to specific food rules about meal timing. Experts have noted that our energy needs will change based on our activity, hormones, and our sleep. Sometimes, we may start feeling that we need food later on in the day, and there’s no need to feel tied to specific sets of mealtimes.

Your mealtimes may also be disrupted by the many responsibilities and commitments you have, including work, family, school, you name it. This may dictate you to a more practical approach to eating. Some days, you may be able to enjoy a nice breakfast that will sustain you for the rest of your busy day. At other times, you might need to skip it altogether and grab a quick bite as you’re leaving out the door.

ALWAYS BALANCE YOUR EATING THROUGHOUT YOUR DAY

Regardless of how you feel about breakfast, it’s always best to balance your meals throughout the day.

When you eat balanced meals that properly fuel your body and help you feel at your best, you don’t need strict schedules. Irregular meals will tend to restrict energy and nutrients, causing strain on your body and this might even impact your immune system negatively.

You will feel more alert and energized if you’re eating enough throughout the day, and this will happen if you’re honoring your hunger cues. For some people, this might mean eating every couple of hours, and for some, it might mean they’re eating more or less often.

Ideally, every meal you have will be a balanced combination of lean protein, complex carbs, and fiber-rich grains, fruits, veggies, along with some healthy fats. When you can snag a diet like this and keep it sustainable, skipping breakfast a couple of times a week won’t result in any negative effects – as long as you’re getting in the nutrients your body needs.