All of the information, guidelines, and strategies regarding nutrition out there today can feel overwhelming, leaving you unsure what the right thing to do is or where to begin.
Mindful eating is a simple habit that can make a big difference in your nutrition. Here's a few tips to help you get started!

1. Truly appreciate your food. With a lot of nutritional advice out there today, food is generally considered "bad". Starting to look at food as a detriment to your health is a road that can lead to starvation diets, eating disorders, and an overall negative mental state. Food doesn't taste good for no reason! It lights up the reward centers in your brain, increasing dopamine levels and overall mood. Choose nutritious, healthy foods, and you'll be able to enjoy your meals without feeling guilty.

2. Focus on just your food. Have you ever accidentally eaten a whole bag of chips while getting work done, or finished a full bucket of popcorn in the theater before the movie is even...

5-Ingredient Chicken Teriyaki

With only 5 ingredients and 29g protein, this slow cooker chicken teriyaki is a great option for a hassle-free dinner. It's also perfect if you're looking for some hands-off meal prep!

Crock Pot Chicken Teriyaki
This Crock Pot Chicken Teriyaki is made with just FIVE ingredients and cooks on low all day in the slow cooker so it's perfect for hands-off meal prep!
Prep Time
10 mins
Cook Time
8 hrs
Total Time
8 hrs 10 mins
Course: ChickenCuisine: Asian Servings: 6 people Calories: 312kcal Author: Taylor Stinson
Ingredients
1 tbsp olive oil
3 chicken breasts
1/3 cup low-sodium soy sauce
1/2 cup hoisin sauce
4 cloves garlic, minced
4 scallions, sliced (optional, for garnish)
Sesame seeds (optional, for garnish)
Optional side dishes
2 cups cooked rice
1 bunch broccoli, steamed
Instructions
Add olive oil, chicken, soy sauce, hoisin sauce and garlic to Crock Pot in that order, then cook on low for 8 hours.
Meanwhile, make side dishes if desired. To steam broccoli, I usually use a...

If you've been noticing that, as you age, you struggle more and more to stay warm, it's actually due to a few physiological factors. 

1. Hydration. When we don't get enough water, our body starts to restrict blood flow to the skin in order to ration what we have. With that decreased circulation comes (among many things), a higher sensitivity to cold. With that, water holds heat fairly well. So, when we don't have enough of it we get cold faster. In general, older adults are at a higher risk of dehydration than the rest of the population, so make sure to get 8+ cups of water in a day to maintain health levels.

2. Lower body temperature. As we age, many parts of us start to decline. Fat layer, muscle size/density, bone density, even our skin begins to thin. With that comes a higher sensitivity and lower tolerance to cold temperatures. The best way to counteract this is through resistance training. Lifting weights increases muscle size/density, blood flow, bone density, and has...

Happy Monday!
There are two things in life we can always control: attitude and effort. If you give your best each day and maintain a positive outlook, you'll be able to handle whatever comes your way and thrive through adversity.
You got this!

Overprocessed foods are one of the largest reasons for America's nutrition problem.
Next time you're getting groceries, choose as many foods containing 5 ingredients or less as you can. This will go a long way towards a healthy, fresh, well-balanced diet!

So you've just finished your workout, and you've worked up a pretty good sweat. You're feeling good, and you think, "I sweat a lot during that one, I must've burned double the calories I normally do." You may be right in that assumption, but not in the way you'd think.

Sweat happens when the body gets too warm and needs to thermoregulate. By releasing sweat, your body prevents itself from overheating. So, it would make sense that getting hotter in a harder workout would cause you to sweat more. That may be true, however it may also be due to other factors. The first one is your environment. Heat, humidity, temp change compared to outside, air circulation, can all affect how much you sweat. Secondly, what you do before the workout can make an impact as well. What you ate before, how much you've had to drink, even your emotional/mental state can increase or decrease your sweat levels. Along with that, everybody sweats differently! Age, weight/body composition, where you grew up and...

Thanksgiving is a great time to spend with family and friends, enjoying the company of the ones we love. If you're trying to stay on top of your health and nutrition, it can also be a very stressful time. Thanksgiving is not known for it's healthy food choices, so if you're wondering how not to fall off your path this holiday season this blog is for you. Here are 3 tips that will keep you on track health/fitness wise, while still allowing you to enjoy Thanksgiving to the fullest.

1. Give yourself permission to "fail". As hard as you try, odds are that something will fall through the cracks. Everybody else will be getting that extra serving, that slice of pie is going to smell delicious, a family member will ask you if you want another beverage. So often, the idea is promoted that it's all or nothing. If you have that extra slice of pie, it's all over. You've failed on your diet and will never reach your goals...But that's just not the truth. Instead, we believe in the 80/20 method....

Getting up in the morning can be difficult, especially if you have to be up early for work or had a very late night. It's easy to hit the snooze and wait until the last possible second to rush out of bed and into your day. However, starting your day with some movement can have multiple benefits to your mental and physical health.

(Extra tip: hitting the snooze button can actually decrease your quality of sleep, as the fragmented minutes of on-and-off consciousness can throw off your natural rhythym. This can affect metabolism, energy, and future sleep schedules.)

1. Morning movement can improve focus and mood. Starting your day with some sort of activity will jumpstart your brain, avoiding the morning fog so many of us feel and helping to stay on-task throughout the day. Checking off the first item on your list combined with movement creates a sense of accomplishment and releases feel-good chemicals (dopamine, seratonin, endorphins). This will improve your overall mood and prevent...

Turkey is a leaner meat than beef, meaning it has a similar amount of protein without as much fat. Here's a great recipe to start your day off with 15g protein in only 113 calories!

Ingredients
Ingredients scaled to: 12 patty
32 oz Ground turkey (912 grams)
1/4 tsp Cayenne pepper (0.45 grams)
1/4 tsp Pepper (0.53 grams)
1 tsp Sage (0.70 grams)
1 tsp Salt (6 grams)
3/4 tsp Ginger (1.4 grams)
Directions
Directions are based on the original recipe of 12 patty
1. In a small bowl, mix all ingredients except for ground turkey.
2. Place the ground turkey in a large bowl. Add spice mixture and mix by hand until well incorporated.
3. Heat a skillet coated with nonstick spray over medium-high heat. Form meat mixture into 12 patties using a
1/4-cup measuring scoop. Pan-fry on both sides until they're brown and center is no longer pink.
4. Tip: Cover with lid when browning for about 2-3 minutes on each side. Be careful not to overcook.