Tag Archive for: Nutrition Tips

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Post-Workout Nutrition: Defining Hunger and the Anabolic Window

There is a lot of information out there regarding post-workout nutrition, specifically, the anabolic window: should you eat immediately after a workout or wait a few hours? And why do you sometimes feel hungry after your workouts, but other…
Uncooked dried lentil in wooden spoon.
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Simple Ways to Incorporate Plant-Based Proteins Into Your Diet

More and more frequently, I'm hearing my clients set goals to eat fewer animal products. Whether it's because their doctor recommended it, their friend is trying it or they've heard it's good for the planet, I'm all about this direction of behavior…
Image of a bowl of baby spinach on a granite countertop.

Chocolate Secret Spinach Oil-Free Plant-Based Muffins

Most vegan baking recipes involve lots of oil, refined sugar and refined flour. While these treats are free of animal products like butter, milk and eggs, they can often be less than nutritious. Taking a whole foods, plant-based approach to…
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Finding Balance in Your Diet and Challenging Your Food Guilt

When it comes to eating a balanced diet, don't let your mind run the show. An indulgence every now and then won't ruin your healthy choices, and feelings of food guilt can and should be challenged.
kale bunch on a table

Vegan, Gluten-Free Recipe: Kale Waldorf Salad

Sweet, nutty and tangy, this vegan, gluten-free salad hits it all. The ingredients in the salad work double-duty as the ingredients for the oil-free dressing. Walnuts provide healthy fats. Apples and raisins add natural sweetness, and Dijon…

3 Easy Mocktail Recipes to Try Out Now

Though a love for red wine could potentially improve one’s heart health, the latest global studies have shown that no amount of alcohol is safe for consumption. While there are some benefits to certain types, they do not outweigh the risks,…
How to shop organic - must-have organic grocery list items

How to Shop Organic: Must-Have Items on Your Grocery List

Are you someone who's wondering how to shop organic? Or even wondering if you should? Even if you're not ready to commit to buying EVERYTHING pesticide and additive-free, here is a quick guide on how to shop organic - plus some must-have items…
Gluten-free vegan bread recipe with no yeast - Irish Brown Bread

Vegan Bread Recipe: No-Yeast Irish Brown Bread

If you want to try baking bread, this easy vegan bread recipe is a great place to start! This Irish brown bread doesn’t require any yeast so you don’t have to wait around to bake it. Traditionally using white flour, this healthy, vegan version…
A Delicious Veggie Recipe and 10 Tips for Fitting More Vegetables in Your Diet

A Delicious Veggie Recipe + 10 Easy Ways to Increase Your Vegetable Intake

Vegetables have SO many amazing benefits. They can help boost our moods, help us fight off illness, and of course, feel better and deliver all the necessary nutrients our bodies need to function. Check out these 10 easy ways to increase your…
Why matcha is having a moment: how to prepare matcha, recipes, benefits and more.

Why Matcha is Having Its Moment: How to Prepare Matcha, Recipes, Benefits and More

Nowadays, just about every coffee shop, smoothie bar and bakery features their own creative offerings using the trending superfood matcha. This green tea powder is not new to the scene, however. In fact, its use in Japanese tea ceremonies dates…

RMR Calculator vs RMR Test: Why You Should Get a Resting Metabolic Rate Test Done

A dream of mine? To be told I should eat more food – by data, no less. That dream came true during my recent resting metabolic rate test at Fitness Formula Clubs in Chicago. What’s a resting metabolic rate test, you ask? In the simplest…
Member Stories: Taking Advantage of Pilates Benefits - My Weight Loss Journey

Member Stories: Taking Advantage of Pilates Benefits – My Weight Loss Journey

When I first joined FFC as a new Chicagoan in 2004, my kids were two and four. I remember watching people do Pilates through the studio window and thinking, they look so graceful and... healthy. Not to mention lean and strong. I said to myself,…
Healthy Snacks that Taste Good Too: Peanut Butter Cookies with Quinoa Flakes

Healthy Snacks That Taste Good Too: Peanut Butter Cookies with Quinoa

We’ve often heard that snacking between meals can wreck a weight loss plan. However, FFC registered dietitian Alicia Huggler has helped guide members to re-think snacking. If you’re on an exercise program, it’s important to stay fueled.…
Registered dietitian vs nutritionist - what's the difference and what a registered dietitian can do for you

Registered Dietitian vs Nutritionist: The Difference and What a Registered Dietitian Can Do For You

Feel pain in a tooth? Your first thought might be, “I need to go to the dentist”. Need help with your taxes or finances? You’d probably go see an accountant or financial planner. Car need a tune-up? Take it to the mechanic! All of these…
National Oatmeal Muffin Day - Blueberry Muffin Recipe - Nutrition Tips

Celebrate National Oatmeal Muffin Day With Blueberry Oatmeal Muffins

Oatmeal muffins were first introduced in American cookbooks in the mid-1800s. They are similar in size and shape to a cupcake, but can be healthier for you if you include the right ingredients! Check out a list of the different types of oats,…
Food safety temperatures and other basics for preparation to stay healthy!

Food Safety Temperatures & Other Basic Tips For Preparation

According to the Centers of Disease Control (CDC), "Each year, 1 in 6 Americans get sick from eating contaminated food." It’s important to know that foodborne illness is the most common during the months of November and December. Many of these…
Easy lettuce wraps: Egyptian Spiced salad with corn, avocado and radish

Easy Lettuce Wraps: Egyptian Spiced Avocado Corn Radicchio Lettuce Cups

With the weather getting colder, it’s getting easier and easier to stay inside - so much so that you might start to feel a little cabin feverish! Don’t worry - the global flavors of these easy lettuce wraps (that are also vegan AND gluten-free)…
Bring Your Own Lunch: Healthy Lunch Ideas for Work (Or Any Time You Need Convenient Meals)

Bring Your Own Lunch: Healthy Lunch Ideas for Work (Or Any Time You Need Convenient Meals)

Whether resolving to spend less on eating out, trying to keep up with a busy day (which doesn't leave much time to escape the office) or simply because you want to improve your diet, bringing your lunch to work has a ton of different benefits. Read…
How I meal prep lunch for a week plus helpful tips for meal prep

How I Meal Prep Lunch for a Week Plus Helpful Tips for Meal Prep

My friends and coworkers often ask me about weekly meal prep. I am very passionate about healthy eating. In multiple conversations with friends and coworkers, I have noticed most people want to do it, but find it difficult to justify the time…
How to recover from burnout by getting back to your basics

How to Recover From Burnout By Getting Back To Basics

Everyone feels run down, overworked, and just plain depleted at one time or another. Getting back to a wellness baseline with your weekly schedule will keep you feeling your best and ready to take on all that life throws your way. Here are a…