Black Bean Brownie Bites with Hemp Seed Frosting

I know, I know, I’ve been posting a lot of dessert-like recipes lately. You all must be devastated by the fact that these delicious bites all contain tons of nutrients and are a super healthy way to indulge.

Black bean brownie bites

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Strawberry Chocolate Oat Bars

Strawberry season is one of my favorites! We hiked over to Doylestown recently for our annual strawberry picking trip at Hellerick’s Farm. Per usual, we went a bit overboard and brought home more than two people need. Obviously, this meant recipe testing! I enjoy oats and chocolate several times per week year round. So, why not mix these delicious ingredients together with the perfect nutrient balance to fuel exercise?

Strawberry Chocolate Oat Bars

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Mexican Inspired Shakshuka

Happy National Egg Day! Long gone are should be the days of egg whites and fear for the yolk, and now lies the celebration of this nutrient powerhouse! Eggs are actually trending this year and Americans are celebrating not only their nutrient power but also their versatility.

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Creamy Asparagus and Pea Risotto

IMG_1938Disclosure: I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.

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Happy National Hummus Day! Hummus is not something we need to reserve only for dipping so, let’s celebrate it’s versatility all year long. While I already posted an extremely quick and easy Zucchini Rollatini this past Tuesday that anyone can celebrate with, today’s dish a tad more sophisticated. I had recipe tested both a few times and couldn’t resist sharing each of them with you for this fun foodie holiday! The sophistication doesn’t mean a beginner cook cannot make this recipe, though. It takes a bit longer to prepare with the easy steps below, but since it can be made ahead of time and served cold, that shouldn’t be a problem for any summer party! Continue reading

National Fitness Day 2017

Happy first ever National Fitness Day for the USA! While I have been an athlete my whole life, I absolutely love exercise for it’s stress management benefits as well as the social experience it can provide. It’s an added bonus that activity is crucial for chronic disease prevention and management! I studied exercise science in undergrad a bit, it was part of my graduate degree, and as you know, integrating nutrition with fitness is my favorite part of this field! I believe that fitness should be a part of our life from an early age, which is why I am a PHIT America ambassador, but if you weren’t active as a child, it doesn’t mean you can’t make it a habit now.

To celebrate, I am sharing with you:

  • How I’ve found more mindful and joyful movement as an adult
  • My favorite tools for injury prevention
  • Why nutrition is part of your training and fitness
  • My Broad Street Run recap and next fitness goals

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Fit Fuel: Intuitive Eating for Fitness

Do you ever skip breakfast or a snack before you exercise whether due to time, nervousness, or in an effort to lose weight?

Ever finish a tough workout or race, not felt hungry, and then eaten everything later that day or the next?

I used to experience the above, too, as a college swimmer. After my division I career ended and I wasn’t active 20 hours per week, I really convinced myself that I didn’t need to fuel much once I started to train for half marathons, too. And boy was that first one brutal. I remember crossing the finish line on a hot June day of the Fairfield Half and my friend’s mom and my own mom talking about how awful I looked. I don’t think I realized the level of dehydration I experienced until I ran a half marathon and completed triathlons properly fueled. It wasn’t due to lack of fluid intake though. It was due to lack of carb and electrolyte intake. I never made that mistake again (and know exactly what fuel is right for me to be smiling at the end of a tough race). Continue reading

Overnight Oats 4 Ways

Spring is the perfect time to finally try overnight oats! If you’re anything like me, you need your oats nice and warm in the winter and thinking of pulling cold oatmeal out of the fridge to start your day is cringe-worthy. This time of year though, it’s great to save time and have this meal on the go.

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