Protein Bars: The Convenient Muscle Fuel

In the realm of fitness and on-the-go nutrition, protein bars reign supreme for their unparalleled convenience and muscle-fueling capabilities. These compact powerhouses are the ideal companion for anyone from the casual gym-goer to the dedicated athlete, offering a substantial protein boost in a small, portable package. To get the most from your snack, aim for bars that prioritize high-quality protein sources while minimizing added sugars. This ensures you're not only satisfying hunger but also supporting muscle repair and growth essential for recovery and performance enhancement. With an array of flavors and formulations, there's a protein bar to suit every palate and dietary requirement, making it easier than ever to fuel your fitness journey effectively. Opting for these can significantly impact your energy levels and workout effectiveness, serving as a critical component of your nutrition strategy.

Nuts and Seeds: Nature's Crunchy Powerhouses

For those embarking on their fitness journey with Echelon, incorporating nuts and seeds into your diet is a game-changer. These tiny yet mighty snacks are a treasure trove of nutrients, offering an excellent source of essential fatty acids, protein, and dietary fiber. The beauty of nuts and seeds lies in their versatility and ease of portability, making them the ultimate on-the-go snack for anyone from fitness novices to seasoned athletes. Almonds, for instance, are rich in vitamin E, which can help protect your cells from oxidative damage during intense workouts. Similarly, the magnesium found in pumpkin seeds can play a crucial role in muscle function and recovery. To make the most out of these nutritional powerhouses, consider mixing a variety of nuts and seeds to create a balanced snack that will not only satisfy your hunger but also provide a steady stream of energy, helping you to push through even the toughest Echelon workouts. Their natural crunch and flavor diversity can also help stave off snack boredom, ensuring your nutrition plan remains as exciting as your fitness regimen.

Fresh Fruit: Nature鈥檚 Sweet Energizers

Diving into a world where taste meets nutrition, fresh fruits emerge as a top choice for fitness enthusiasts on the move. Bursting with natural sugars, these sweet delights are quick to consume and easy to digest, making them an excellent source of instant energy. Bananas, known for their high potassium content, are particularly beneficial for preventing muscle cramps during and after your Echelon workouts. Berries, packed with antioxidants, can help reduce muscle inflammation and soreness, facilitating a faster recovery. Oranges, rich in vitamin C, not only boost your immune system but also assist in collagen production, vital for repairing tissues damaged during exercise. Additionally, the water content in fruits like apples and oranges aids in hydration, complementing your regular water intake to ensure your body stays well-hydrated throughout your fitness routine. Incorporating a variety of fruits into your snack regimen can keep flavors exciting and provide a broad spectrum of nutrients to support your training and recovery processes. Grab a piece of fruit before heading out the door, and you鈥檒l have the perfect energizing snack to accompany your fitness journey with Echelon.

Greek Yogurt: Creamy Protein Punch

Greek yogurt stands out in the snack world for its wonderfully thick texture and its ability to serve as a powerhouse of nutrition, especially beneficial for those engaged in fitness. This versatile treat is packed with protein, essential for the repair and growth of muscle tissues, making it an excellent choice after an intense Echelon workout. Unlike regular yogurt, Greek yogurt is strained to remove most of the whey, resulting in a creamier, denser product that is higher in protein and lower in sugar. Additionally, it's a fantastic source of probiotics, the beneficial bacteria that support gut health, crucial for overall well-being and optimal performance in any fitness routine. By incorporating Greek yogurt into your diet, you're not only indulging in a snack that feels like a treat but also contributing to your body's recovery and resilience. Mix it with some fruits or a drizzle of honey for a delightful snack, or use it as a base for smoothies to add a protein-rich component to your on-the-go nutrition.

Energy Balls: Bite-Sized Workout Boosters

Energy balls serve as a fantastic snack for those leading an active lifestyle, especially when navigating the demands of a busy schedule. These compact, nutrient-dense morsels are crafted from a blend of ingredients like oats, nut butters, seeds, and dried fruits, each selected for their health benefits and energy-boosting properties. Ideal for pre- or post-Echelon workout sessions, they deliver a balanced mix of proteins, healthy fats, and carbohydrates, offering a sustained release of energy that helps improve endurance and recovery times. Their natural sweetness, derived from ingredients such as dates or honey, satisfies sweet cravings without the need for added sugars, making them a healthier alternative to many store-bought snacks. The real appeal of energy balls lies in their customization; you can easily adjust the ingredients to cater to your taste preferences and nutritional needs. Moreover, their portability means you can stash them in your gym bag for a quick snack, ensuring you're never caught without a nutritious option to help fuel your fitness journey.

Jerky: Lean, Savory Protein

Jerky has emerged as a favored snack among fitness enthusiasts and Echelon members alike for its rich protein content and satisfyingly savory taste. This dehydrated meat snack is an excellent source of lean protein, essential for muscle repair and growth, making it particularly beneficial after a rigorous workout. Opting for jerky made from high-quality, lean cuts of beef, turkey, or even plant-based alternatives ensures you're consuming a snack that's low in unhealthy fats and devoid of unnecessary additives. Its lightweight and portable nature makes jerky an ideal option for those on the move, providing a convenient and mess-free way to satiate hunger and replenish your body's energy reserves. Furthermore, jerky's longer shelf life means you can always have a protein-rich snack on hand, ready to support your body's needs as you pursue your fitness goals with Echelon. By choosing wisely, you can enjoy the rich, savory flavors of jerky without compromising on health, making it a smart addition to your snack rotation.

Hummus and Veggies: The Perfect Pair

Dive into the world of hummus and veggies, a snack duo that epitomizes healthful eating without sacrificing taste. This power couple delivers a synergistic blend of proteins from hummus and a wide array of vitamins, minerals, and dietary fiber from fresh vegetables, making it an indispensable choice for Echelon enthusiasts looking to recharge after a demanding workout. Hummus, a creamy spread made primarily from chickpeas, tahini, olive oil, and lemon juice, provides a satisfying, nutty flavor that pairs exceptionally well with the crisp freshness of sliced vegetables such as carrots, cucumbers, bell peppers, and broccoli. This combination not only promotes muscle recovery with its protein content but also supports immune function and energy levels through the nutrient-rich profiles of the vegetables. Easy to prepare and perfectly portable, this snack can be assembled in moments, offering a convenient and wholesome option to keep your nutrition on track. Its appealing taste and texture contrast make it a favorite among those who crave a snack that's both nutritious and gratifying, reinforcing its status as a stellar addition to any fitness-focused lifestyle.

叠谤辞迟丑听

Drinking broth as a healthy snack on the go offers numerous benefits that cater to both wellness and convenience. Broth, whether it be vegetable, chicken, or beef, is packed with essential vitamins and minerals, such as magnesium, potassium, and collagen, which contribute to strengthening the immune system, supporting joint health, and promoting a healthy gut. It is also an excellent source of hydration, providing a savory alternative to water that can be especially satisfying in cold weather. For those watching their weight, broth is low in calories yet can be quite satiating, helping to curb cravings and reduce overall calorie intake. Furthermore, its portability makes it a perfect on-the-go snack, easily consumed from a thermos or cup, fitting seamlessly into busy lifestyles without compromising nutritional value. In a nutshell, broth serves as a versatile, nourishing snack that supports overall health, aids in hydration, and satisfies hunger, all while being convenient for those with a hectic schedule.

Hydration: The Overlooked Snack

Water is the unsung hero in the realm of fitness nutrition, playing a pivotal role that extends beyond merely quenching thirst. It's essential for transporting nutrients to your muscles, keeping joints lubricated for optimal performance, and aiding in the digestion process, which makes it indispensable for anyone engaged in physical activity, especially Echelon members. Though often overshadowed by more tangible snack options, proper hydration can significantly affect your energy levels and endurance during workouts. It's vital to incorporate a hydration strategy that matches your activity level, ensuring you're replenishing the fluids lost through sweat and maintaining a balance that supports peak physical performance. Adding electrolyte-infused drinks post-workout can also help replace minerals lost and aid in quicker recovery. Remember, staying adequately hydrated isn't just about responding to thirst; it's a proactive approach to sustain energy, enhance focus, and optimize your fitness outcomes. Make hydration a cornerstone of your nutrition plan, just as critical as any other snack, to fully support your journey with Echelon.

Vibrant Veggie-Packed Smoothies for Pre-Workout Boost

Kickstart your mornings with a blast of color and nutrition. Our vibrant veggie-packed smoothies are the perfect way to energize your body before hitting the gym or embarking on your daily fitness routine. Blend a mix of leafy greens like kale or spinach with hydrating cucumbers, a slice of zesty ginger, and sweet fruits such as mangoes, oranges, or berries for a balanced and delicious pre-workout drink. These smoothies are not only a refreshing way to wake up your taste buds but also load you up with essential vitamins, minerals, and hydration needed for peak performance. Adding a scoop of protein powder or a spoonful of almond butter can provide an extra protein kick to support muscle endurance and recovery. So, blend your way to fitness with these energizing concoctions that promise to be a regular part of your summer workout routine.

Veggie-Packed Smoothies

• 1 cup leafy greens (kale or spinach)
• 1/2 cucumber
• 1 slice of ginger
• 1/2 cup fruit (mangoes, orange or berries)
• 1 scoop of protein powder or spoonful of almond butter

Protein-Rich Salads to Fuel Your Recovery

Nourishing your body after an intense workout is crucial for muscle repair and recovery. Dive into our selection of protein-rich salads designed to replenish your energy reserves and support muscle growth. These salads are a powerhouse of nutrients, featuring lean proteins like grilled chicken or tofu, mixed with a hearty base of quinoa or farro for sustained energy. We incorporate a colorful array of vegetables such as spinach, bell peppers, and cherry tomatoes, not only for their vitamin and mineral content but also for the delightful crunch and freshness they add. Toss these ingredients in a light, homemade vinaigrette made with extra virgin olive oil and lemon juice for a zesty flavor that will awaken your senses. For an omega-3 boost, consider adding flaked salmon or a sprinkle of walnuts. These salads are not just a meal, but a delicious, body-nourishing experience that prepares you for your next fitness challenge.

Protein-Rich Salad

• 1 cup lean protein (grilled chicken, salmon or tofu)
• 1/2 cup quinoa or farro
• 1 cup vegetables ( spinach, bell peppers, and cherry tomatoes)
• 1/4 cup walnuts听
• 1/8 cup olive oil
• 1/8 cup lemon juice听

Refreshing Hydration Hacks with a Twist

Upgrade your hydration game this summer with inventive twists that transform ordinary water into a delightful, thirst-quenching treat. Infusing your H2O with slices of fruits such as strawberries, kiwi, or lime not only adds a burst of natural flavor but also an array of vitamins and antioxidants. For a more exotic touch, try muddling fresh herbs like mint or basil with watermelon cubes or peach slices for a refreshing herbal note. Don't overlook the power of sparkling water mixed with a splash of 100% fruit juice for a fizzy, low-calorie alternative to sugary sodas. If you're aiming for an extra wellness boost, adding a few drops of electrolyte-enhancing liquid or powder can help maintain your body's balance, especially after a sweaty workout. These hydration hacks are simple yet effective ways to ensure you stay amply hydrated, keeping your energy levels high and supporting your body's recovery process throughout the hot summer months.

Light and Lively Lunches for Active Days

On those active summer days when you're moving from one adventure to the next, keeping your energy up without feeling weighed down is key. Our light and lively lunch options are crafted with this balance in mind. Dive into a refreshing spiralized zucchini noodle salad tossed with cherry tomatoes, avocado, and a sprinkle of feta cheese for a meal that's as nutritious as it is visually appealing. Alternatively, assemble a colorful quinoa salad with black beans, corn, cilantro, and a squeeze of lime for a dish that packs a punch of protein and fiber, keeping you full and energized. These easy-to-prepare, transportable lunches are perfect for a picnic in the park or a quick break between your summer activities. Their fresh ingredients and bright flavors embody the essence of summer, ensuring you don't miss a beat in your fitness and wellness journey.

Zucchini Noodle Salad听

• 1 cup zucchini noodle
• 1/2 cup cherry tomatoes
• 1 avocado
• 1/4 cup feta cheese

Colorful Quinoa Salad听

• 1/2 cup cooked quinoa
• 1/4 cup black beans
• 1/4 corn
• Fresh cilantro
• Squeeze of lime

Energizing Snacks to Beat the Afternoon Slump

Wave goodbye to that all-too-familiar afternoon fatigue with our curated selection of energizing snacks. Perfect for that crucial stretch between lunch and dinner, these snacks are designed to elevate your energy without weighing you down. Consider a crunchy kale and apple salad with a light lemon dressing for a refreshing pick-me-up, or for something you can eat on the go, homemade energy balls made from dates, oats, and nuts are both satisfying and portable. If you're in the mood for something savory, a small serving of hummus paired with crisp vegetables like bell peppers and carrots offers a protein and fiber boost that can help stabilize blood sugar levels and fend off hunger pangs. For those with a bit of a sweet tooth, a few squares of dark chocolate paired with a handful of almonds provide a healthy dose of antioxidants and mood-boosting magnesium, as well as a touch of indulgence to power you through to dinner. These snack options are not just about quelling hunger鈥攖hey're about rejuvenating your body and mind, ensuring you remain vibrant and focused, no matter what your afternoon holds.

Light Salad

• 1/2 cup kale
• 1 apple
• Squeeze of听lemon

Homemade Energy Balls

• 1 cup quick-cooking oats听
• 1 cup finely chopped pecans, walnuts or almonds
• 2 tablespoons ground flaxseed or wheat germ听
• 陆 teaspoon ground cinnamon
• 陆 teaspoon salt
• 鈪� cup creamy peanut butter
• 陆 cup finely chopped pitted dried dates
• 录 cup honey
• 陆 teaspoon vanilla extract
• 录 cup water
• 戮 cup unsweetened finely shredded coconut,

Sumptuous Dinners That Won鈥檛 Sabotage Your Fitness Goals

End your day on a high note with dinner options that complement your active lifestyle without compromising on taste. One standout dish is the citrus-infused grilled chicken, served alongside a quinoa and avocado salad. This combination provides a lean protein source, healthy fats, and the complex carbs needed for recovery after a day full of activity. For a seafood alternative, consider seared scallops over a bed of mixed greens tossed in a light, lemony dressing. This dish not only satisfies the palate but also offers a bounty of nutrients with minimal calories. Vegetarian? No problem. A hearty lentil and sweet potato stew, spiced to perfection, can provide that comfort food feel while still aligning with your fitness objectives. Each recipe is designed to be both filling and nourishing, ensuring you can enjoy a delightful dinner that supports your wellness goals. By focusing on whole foods and fresh, seasonal ingredients, these dinners ensure you're not only eating well but also enhancing your fitness journey with every bite.

Guilt-Free Desserts to Satisfy Your Sweet Tooth

Navigating the world of desserts while keeping your fitness goals in check can be a delightful adventure with the right recipes in hand. Our guilt-free desserts are designed to satisfy those sweet cravings without the added baggage of excessive calories or sugar. Dive into the world of homemade fruit sorbets, an easy and refreshing way to end your meal on a sweet note. Blend frozen berries, a splash of coconut water, and a hint of honey for a simple yet satisfying treat. Alternatively, explore the creamy texture and subtle sweetness of chia seed pudding. By mixing chia seeds with almond milk and a touch of maple syrup, and letting it sit overnight, you'll wake up to a pudding that's both nutritious and indulgent. Add a layer of fresh fruits for extra flavor and antioxidants.

For a more traditional dessert with a healthy twist, dark chocolate offers an excellent option. Rich in flavor and packed with antioxidants, a small piece can quell those chocolate urges without undoing your fitness efforts. Pair it with a side of almond butter for a creamy texture and an extra protein kick. These dessert options are thoughtfully crafted to keep your wellness journey exciting and enjoyable. By choosing ingredients that are both nourishing and delightful, you can indulge in your sweet tooth cravings without any guilt, making it easier to stay aligned with your fitness and health objectives.

Weekend Brunch Ideas to Share with Friends

Transform your weekend gatherings into a feast of health and happiness with our carefully curated brunch ideas. Start the morning with a burst of color and flavor by preparing a vibrant veggie frittata, incorporating a medley of summer vegetables like bell peppers, spinach, and tomatoes, which not only add freshness but also a hefty dose of nutrients. Complement this with whole grain pancakes, topped with a generous helping of fresh berries for a sweet touch and a splash of antioxidants. No brunch is complete without a refreshing fruit salad; mix together slices of watermelon, kiwi, strawberries, and a hint of mint for a dish that鈥檚 as visually appealing as it is delicious. These brunch ideas are not just about savoring good food, but also about sharing moments of wellness with your loved ones. Each recipe is designed to be simple, satisfying, and supportive of a healthy lifestyle, making it possible to enjoy the leisure of weekend brunches without compromising on your fitness goals. Gather around the table and bask in the joy of good company and good food, creating memories that are as nourishing to the soul as they are to the body.

Veggie Frittata

听

• 1/2听medium onion, diced
• 1听yellow bell pepper, diced
• 6-8听oz听spinach
• 1/2听tsp听salt
• 8听eggs
• 1/2听tsp听fresh cracked black pepper
• 1/2听cup听milk
• 1听cup听shredded cheddar cheese, divided
• 1听cup听cherry or grape tomatoes, sliced lengthwise

Whole Grain Pancakes topped with fresh berries

• 1 cup whole wheat flour
• 陆 cup rolled oats
• 录 cup cornmeal
• 3 tablespoons flaxseed meal
• 3 tablespoons brown sugar
• 1 teaspoon baking powder
• 陆 teaspoon baking soda
• 1 egg, beaten
• 2 cups buttermilk
• 2 cups berries

Fruit Salad

• 1 cup watermelon
• 1/2 cup kiwi
• 1/2 cup strawberries
• 4听mint leaves
• 1 tbs honey

The Foundation of Healthy Grilling

Embarking on a journey to healthier grilling begins with thoughtful ingredient selection. Lean proteins such as chicken breast, ground turkey, tofu, and a variety of fish are excellent bases for any BBQ dish, allowing for a blend of taste without the excess fat. Vegetables and fruits, in their brilliant array of colors, not only add aesthetic appeal to your meals but also infuse them with essential nutrients and fiber, promoting overall health and digestion. The magic in flavor comes from embracing herbs and spices, which can transform a simple dish into a culinary delight without the need for added salts or fats. Opting for healthy oils like olive or avocado oil for marinating or brushing on your grillables ensures you're cooking with heart-healthy fats. This mindful approach to selecting and preparing ingredients lays the groundwork for a summer full of flavorful and nutritious grilling adventures.

Zesty Lemon Garlic Shrimp Skewers

Ignite your Fit BBQ Fiesta with these vibrant Zesty Lemon Garlic Shrimp Skewers, a crowd-pleaser that promises to bring a splash of flavor to your summer grilling. Marinating the shrimp in a zesty concoction of lemon juice, minced garlic, and a mix of your favorite herbs not only imbues them with a mouth-watering aroma but also tenderizes them to perfection. Thread these succulent shrimp onto skewers, allowing for an even grill, and watch as they turn a beautifully charred and inviting pink. The key to achieving that perfect zest is to let the shrimp marinate for at least one hour in the refrigerator, infusing every bite with the bold flavors of garlic and lemon. Once grilled, a final drizzle of lemon juice right before serving adds a refreshing touch, elevating the dish with a tangy finish that complements the smoky flavors from the grill.

Grilled Chicken and Pineapple Skewers

Dive into a taste of the tropics with our Grilled Chicken and Pineapple Skewers, where the natural sweetness of pineapple enhances the savory flavor of marinated chicken. This dish is not only visually appealing but also a perfect blend of taste and nutrition. Begin by marinating chicken pieces in a mixture of olive oil, soy sauce, garlic, and ginger, which infuses them with rich flavors and tenderizes the meat. Alternate pieces of chicken and chunks of fresh pineapple on skewers, ensuring each bite offers a burst of flavor. Grill them to perfection, allowing the pineapple to caramelize slightly and the chicken to achieve a golden exterior. Serve these skewers alongside a fresh salad or over a bed of fluffy rice to create a balanced, healthful meal that captures the essence of summer. This combination not only promises a delightful eating experience but also packs a nutritional punch, perfect for fueling those summer activities.

Char-Grilled Vegetables with a Twist

Elevate your veggie game at the next BBQ with our Char-Grilled Vegetables with a Twist. This dish is a testament to the versatility and rich flavors that can be achieved when grilling seasonal produce. Begin by selecting a colorful mix of your favorite vegetables - bell peppers, zucchini, asparagus, and mushrooms make for a visually appealing and tasty combination. Whisk together a unique marinade of balsamic vinegar for a touch of sweetness, olive oil for smoothness, and a daring mix of herbs like rosemary and thyme to add depth. Marinate the vegetables for at least 30 minutes to ensure they soak up every bit of flavor. Grill them to charred perfection, turning occasionally to achieve those desirable grill marks. These vegetables offer a smoky flavor with a tangy twist, providing a delightful contrast to the usual BBQ fare. Serve them as a side to complement any main dish, ensuring your BBQ is a hit with a bounty of flavors and nutrients.

Healthy Turkey Burgers That Don鈥檛 Skimp on Flavor

Reinvent the classic burger with our Healthy Turkey Burgers, a recipe that's bursting with flavor without the added guilt. By incorporating finely chopped onions, minced garlic, and a blend of herbs such as oregano and basil into the ground turkey, these burgers promise to be anything but bland. The secret to keeping them moist and juicy lies in adding a touch of olive oil into the mix, ensuring they grill up perfectly without sticking or drying out. Opt for whole grain or lettuce wraps as healthier alternatives to traditional white buns, and pile on the veggies鈥攖omato, lettuce, and avocado slices add freshness and a nutrient boost. For a creamy yet wholesome topping, whip up a quick yogurt-based sauce with a squeeze of lemon and a hint of garlic. These turkey burgers are a testament to the fact that you can have your burger and eat it too, all the while keeping your fitness goals in clear view.

Grilled Salmon with Avocado Salsa

Elevate your grilling repertoire with this heart-healthy Grilled Salmon with Avocado Salsa, a dish that marries the rich, oily texture of salmon with the creamy freshness of avocado. Start by seasoning your salmon fillets with a touch of salt, pepper, and a light brush of olive oil, ensuring they're perfectly prepped for the grill. As the salmon cooks to a flaky perfection, with the grill imparting a subtle smokiness, prepare the salsa by combining ripe avocado, diced tomatoes, red onion, cilantro, lime juice, and a pinch of salt. This salsa, with its vibrant colors and textures, not only adds a refreshing contrast but also boosts the nutritional profile of the dish, providing a good source of heart-healthy fats, vitamins, and antioxidants. Spoon this lush salsa over the grilled salmon just before serving, creating a visually stunning and nutritionally balanced offering that's bound to be a standout at any summer gathering.

Quinoa Salad with Grilled Vegetables

For a dish that packs a nutritional punch and tantalizes the taste buds, our Quinoa Salad with Grilled Vegetables is a must-try. This salad beautifully marries the fluffy, protein-rich quinoa with the smoky char of grilled seasonal vegetables like bell peppers, zucchini, and cherry tomatoes. Dress this colorful medley with a zesty lemon vinaigrette, incorporating a dash of olive oil, lemon juice, and a sprinkle of salt and pepper to enhance the natural flavors. Fresh chopped herbs such as parsley or basil add a final touch of freshness, making this salad a vibrant, satisfying option for any summer gathering. Its versatility allows it to shine either as a wholesome side dish or as a light main course, offering a delightful array of textures and tastes while ensuring you stay fueled and refreshed.

Grilled Peach and Arugula Salad

Transform your summer BBQ with our Grilled Peach and Arugula Salad, a dish that masterfully blends the sweetness of peaches with the bold, peppery notes of arugula. Begin by lightly brushing peach halves with olive oil, then grill them until they're beautifully charred and tender. The warmth of the peaches releases their natural sugars, enhancing their sweetness and providing a delightful contrast to the arugula's sharpness. Toss these grilled peaches with fresh arugula leaves, adding crumbled goat cheese for a creamy texture and a sprinkle of toasted almonds for a crunchy finish. Drizzle with a homemade balsamic reduction that further ties together the sweet and savory elements of the salad. This dish not only brings a unique flavor profile to your BBQ lineup but also introduces a creative way to incorporate fruit into your grilling adventures.

Healthy BBQ Sauces and Marinades

Craft your own signature touch for each grilled masterpiece with homemade healthy BBQ sauces and marinades. Embrace the power of natural ingredients like tangy lime, aromatic garlic, and sweet honey to concoct sauces that not only burst with flavor but also boost the nutritional value of your dishes. Mix in a dash of smoked paprika or a sprinkle of chili flakes to give your sauces a kick, or blend ripe avocados and Greek yogurt for creamy, heart-healthy marinades. These homemade concoctions allow you to control the amount of sodium and eliminate processed sugars, ensuring your summer grilling is both delicious and aligned with your wellness goals. Whether you're basting, marinating, or serving these sauces on the side, they're sure to elevate the taste of your BBQ fare while keeping things refreshingly healthy.

Understanding Your Current Relationship with Food

Diving deeper into the nuances of our eating habits requires a candid self-assessment. This exploration is not about casting judgment on ourselves but rather understanding the roots of our food-related behaviors. Many of us might not realize the intricate ways in which food is intertwined with our emotions and daily life. Perhaps in times of stress, a sweet treat becomes a source of comfort, or maybe, in moments of celebration, we lean heavily into indulgent meals. Identifying these patterns is crucial, as it unveils the emotional ties we have with food, which can often lead us away from our health and fitness objectives.

Start by asking yourself a few reflective questions:

• What emotions trigger you to eat when you're not hungry?
• Do you eat differently alone than you do in social situations?
• How does your mood affect your food choices?

These inquiries can shed light on your current food mindset, revealing if your eating habits are primarily driven by hunger, emotion, or a mixture of both.

Acknowledging the role of food beyond mere sustenance allows us to see it as a component of our lives that we can control and adapt, not something that controls us. This realization is the cornerstone of cultivating a mindful and balanced approach to eating. By embracing this self-awareness, we lay the groundwork for transforming our relationship with food into one that harmonizes with our health and well-being goals.

The Power of Mindset in Transforming Your Eating Habits

The journey to mastering your relationship with food begins in the mind. The way we think about food deeply influences our eating habits and, by extension, our overall health and fitness. Adopting a growth-oriented mindset towards eating can open the door to positive changes. Instead of being trapped in a cycle of guilt and restriction, consider each meal as an opportunity to nourish your body and fuel your fitness goals.

Mindset is about more than just positive thinking; it's about creating a foundation of beliefs that empower you to make healthier choices. Viewing food through the lens of nourishment and enjoyment rather than a strict dichotomy of good and bad can significantly alter your eating habits for the better. This approach encourages a flexible relationship with food, where making nutritious choices becomes a natural inclination rather than a forced obligation.

To leverage the power of mindset, start by acknowledging the victories, no matter how small. Celebrated a workout with a healthy meal? That's a win. Chose water over soda? Another step in the right direction. These successes build upon each other, reinforcing the belief that you can make choices that support your health and fitness aspirations.

Furthermore, understanding that setbacks are part of the journey is crucial. A single indulgence doesn't define your relationship with food; it's the overall pattern of eating that matters. Embrace the learning opportunities that come from less-than-ideal choices and use them to strengthen your resolve. This resilience, rooted in a positive and flexible mindset, is key to transforming your eating habits and achieving lasting change.

Practical Strategies for Developing a Healthy Relationship with Food

Embarking on the journey to a healthier relationship with food involves integrating tangible, day-to-day practices that support your goals. An effective strategy is meal planning and prepping at the start of the week, which not only saves time but also ensures that you have healthy, appealing options at your fingertips, reducing the temptation to opt for less nutritious choices. Engaging in mindful eating can profoundly transform your eating experience. This means taking the time to eat without distractions, focusing on the flavors, textures, and how food makes you feel, thus fostering a deeper connection with your meals and helping to recognize true hunger cues versus emotional eating.

Diversifying your diet is another critical step; it prevents nutritional boredom and ensures you receive a wide range of nutrients. Experiment with new recipes and ingredients to keep meals exciting and nutritious. Remember, variety is the spice of life and a cornerstone of a balanced diet.

Additionally, listening to your body鈥檚 signals is crucial. It tells you when you鈥檙e hungry, full, and what foods make you feel best. By paying attention, you can tailor your eating habits to better suit your body鈥檚 needs, leading to improved energy levels and overall health.

Implementing these strategies requires patience and persistence. Start small and gradually build these practices into your daily routine. Over time, these steps will become second nature, significantly contributing to a more mindful, enjoyable, and healthful relationship with food.

The Importance of Community Support in Your Journey

Navigating the path to a healthier relationship with food becomes more manageable and enjoyable with the backing of a strong community. Within the Echelon family, we're privileged to connect with peers who share similar goals and understand the intricacies of balancing fitness with nutritional well-being. This collective environment fosters a space where we can exchange recipes, celebrate our victories, and find solace during setbacks. Engaging in discussions around meal planning, mindful eating, and the challenges of dietary changes enriches our journey, providing fresh perspectives and motivation. The encouragement received from fellow members not only uplifts our spirits but also reinforces our commitment to healthier habits. Embracing this community support plays a pivotal role in not just achieving, but sustaining, a positive transformation in our eating habits and overall lifestyle.

Reach out if you Need Help

At Echelon Fitness, we understand the crucial importance of not only maintaining a healthy body but also fostering a positive and balanced relationship with food. Recognizing eating disorders is the first step toward healing, and we want to remind our valued Echelon members that if your relationship with food is causing significant struggle, it's essential to seek support. We strongly encourage anyone who feels they may be experiencing these challenges to reach out to a registered dietitian who can provide the specialized help and guidance needed. Remember, there is help, and you're not alone on this journey. Together, as a supportive and caring community, we can navigate these challenges and help you find a healthier path forward. Please don't hesitate to make use of the resources available to you through our Echelon community.

When it comes to enjoying our favorite cheesy dishes like lasagna, it can be easy to feel guilty about indulging in something that is not typically seen as healthy. However, finding a balance between indulging in comfort foods and maintaining a healthy lifestyle is key. In this blog post, we will explore guilt-free recipes, the role of portion control in enjoying unhealthy foods, and provide you with a delicious lasagna recipe that puts a healthier twist on a classic dish. So, get ready to indulge without the guilt!

Understanding Guilt-Free Indulgence

Embracing guilt-free indulgence means aligning food enjoyment with conscious, healthier choices, transforming indulgence into satisfaction. It's not about abandoning beloved foods but adapting them for balance. Tweaking recipes with healthier alternatives maintains flavor while nurturing health.

Listen to your body's cues through mindful eating, enhancing enjoyment without overindulging. This approach reshapes your food relationship, making every meal a celebration of balance and joy. By embracing guilt-free indulgence, you enjoy favorite flavors while supporting well-being, proving that health and pleasure can coexist harmoniously.

The Role of Portion Control in Enjoying Unhealthy Foods

Portion control is key for guilt-free indulgence in less healthy foods like cheesy lasagna or creamy pasta. By limiting intake, you enjoy flavors without straying from wellness goals. Embrace moderation, not deprivation.

Understand serving sizes and resist seconds. Use smaller plates for visual satisfaction. Split dishes when dining out or save half for later. Tune into hunger cues and eat slowly to avoid overeating. This mindful approach enhances enjoyment and fosters a balanced relationship with food.

Portion control empowers enjoyment of rich foods without guilt, promoting balance and joy in eating.

Guilt-Free Lasagna Recipe: A Healthier Twist on a Classic

This version of lasagna embraces a healthier perspective without sacrificing the soul-satisfying comfort it's known for.听

1. Make the meat sauce

Start by cooking your ground turkey with garlic and onion, then stir in the rest of the ingredients for the tomato sauce. Cover and let it simmer on low to thicken up.

• 1 tablespoon extra-virgin olive oil
• 6 cloves garlic, minced
• 1 pound 93% lean ground turkey (or use ground turkey sausage for even more flavor!)
• 1 white onion, finely diced
• 2听(15 ounce) cans tomato sauce

2. Cook the noodles

While the sauce is simmering, cook the noodles according to the package instructions until just at dente.听

• 10听regular, whole wheat or gluten free lasagna noodles

3. Make the ricotta mixture

The cheese layer, often the culprit of excess calories, gets a makeover by incorporating听low-fat ricotta and part-skim mozzarella. These choices deliver all the creamy, melty goodness you crave but with fewer calories and less saturated fat.听

While the noodles are boiling you can mix together the ricotta, egg, basil, salt & pepper.听

• 1听(15 ounce) container part skim ricotta
• 1听egg
• 录听cup听fresh basil leaves, finely chopped
• 陆听teaspoon听salt
• Freshly ground black pepper

4. Cook your vegetables

To boost the nutritional profile further, layer in an abundance of听vegetables. Spinach, bell peppers, mushrooms, and zucchini not only add volume and fiber but also infuse the dish with vitamins, minerals, and antioxidants.

5.听Prepare oven and baking dish

Preheat oven to 400 degrees F. Grease a 9x13 inch baking dish with nonstick cooking spray.听

6. Layer the lasagna听

Construct your lasagna by layering these components, starting with听1/2 cup of meat tomato sauce,听topped with听half of the cooked noodles. Follow with half of the ricotta mixture, and a vibrant array of vegetables. Repeat the layers听and听top the final layer with a sprinkle of part-skim mozzarella for that irresistible golden-brown finish.

7. Cover with foil and bake

Cover with foil and bake covered for 25 minutes. Remove foil and bake another 20 minutes. Let it sit for a few minutes before slicing. This wait time allows the layers to set, making it easier to serve while ensuring each piece holds its shape, brimming with all the flavors and textures that make lasagna a beloved dish.听

8. Let the lasagna rest before serving

This guilt-free version invites you to indulge in a classic favorite, mindfully reimagined for a healthier plate.听

Exploring Other Cheese Pasta Dishes: Light and Flavorful Options

Finding Balance for a Healthy Life: It鈥檚 Okay to Indulge

Healthy Cheesy Recipes From Echelon Partner, AdventHealth听

• Every morning when I wake up at 5am, before reaching for the coffee, I hydrate!! Your body goes to work when you sleep removing any toxins or sickness from your body and it will听 leave you dehydrated.听 I have two big glasses of water to start my day, I wait 90 minutes after I wake up, then I reach for the decaf black coffee. Hold the sugar and cream!
• I move my body every day for at least an hour. Usually that is a combination of 30 minutes of heavy strength training and 30 minutes of cardio. Sometimes it鈥檚 dancing in my living room and some days it鈥檚 taking Enzo for a walk. As long as I鈥檓 moving my body, it always improves my mood, it improves my sleep, and keeps my body strong to fight injuries. Moving my body releases endorphins and we all know, endorphins make you happy!!!
• I practice positive self-talk. It鈥檚 so easy to get stressed out by the long running to-do list in your head and immediately having anxiety about your day. During my morning routine, I will usually tell myself, 鈥淭oday will be a great day!鈥� or 鈥淭oday will be a productive day!鈥� Anytime I practice self-talk first thing in the morning, my day always ends up being 100x better than I thought it would be!
• I focus on whole foods. Fruits, vegetables, fish, meat, etc. I stay away from processed or sugary foods as much as possible. (I鈥檓 still human and love desserts!! Maybe a cocktail or two on the weekends.) Focusing on consuming whole foods helps my brain stay sharp and my body feels energized.
• I prioritize sleep, rest days, and time with family. All three of those fuel my body and fill my heart to ensure each day is filled with positive energy.

Practicing a combination of all 5 of these each day always sets my week up for success and helps me power through feeling happy, full of energy, and ready to take on any challenges that are thrown my way!

Did you know that our minds and bodies are connected, and moving our bodies through sport is a great way to improve our physical and mental health?

In support of Mental Health Awareness Month, we share our top tips to help you improve your mental health using exercise.

How Can Exercise Impact Your Mental Wellbeing?

From reduced stress and anxiety to improved sleep and boosted moods, there are a number of proven psychological benefits that can be achieved through regular exercise.

Regardless of whether you are running, cycling, or even walking, our body releases endorphins when we are exercising, and it is these feel good hormones that reduce our feelings of stress and anger.

If you are interested in finding out more about the benefits of exercise on your mental health, then be sure to have a read of our other mental health focused articles below:

• How Exercise Impacts Mental Wellbeing
• A Guide to Boosting Your Mental Health With Yoga
• Cycle your Way to Better Mental Health

Top Tips for Improving Mental Health with Exercise

Plan Your Exercise

When it comes to exercising and your mental wellbeing, regular exercise is the key to success. It is easy to lose motivation and fall back into bad habits. However, having a fitness schedule (either a monthly or weekly plan) is a great way to stay motivated and keep your exercise consistent.

Set Fitness Goals

Setting fitness goals is also an essential aspect of your wellness journey. Having goals will give you more accountability for working out and help you push through challenging times.

Workout With Others

Exercise that involves other people, such as being part of a team, a class or group, can also boost our mental health. Not only does working out with others help to motivate you, but it also allows you to socialize, which is another factor that can influence your mental wellbeing.听

If you prefers to workout from the comfort of your own home, then don鈥檛 worry, you can still meet people and workout with others whilst doing home workouts. For example, at Echelon, we have a huge community of members who have formed strong relationships through our platforms.

Do What You Love

Exercise should not be a chore. If you are somebody who does not enjoy going to the gym or going for a run, then do not force yourself to do this type of workout. Instead, find exercises that you enjoy and will look forward to. This could be anything from walking, to playing table tennis or taking part in a cycle class. Choosing activities that you like to do will help you to stay motivated and will avoid you dreading your workouts.

If you do not feel comfortable working out in a gym, and prefer exercising in your own home, then there are number of fitness apps, such as the Echelon Fit app, that provide access to a range of classes at any time!

听

Working Towards a Healthier Lifestyle with Echelon

Join the听Echelon fit听community today and start your journey towards leading a healthy lifestyle, both physically and mentally. The Echelon fit app features a wide range of live and on demand fitness classes for all fitness levels, so there is the perfect class for everyone. Whether you鈥檙e looking for a relaxing yoga class to destress or you want to get your sweat on with a smart bike cycle class

Whilst there are a number of studies that have found that exercise can improve your mental wellbeing, we would still recommend speaking to your GP if you are struggling with your mental health.

A snack with a lot of carbohydrates before a workout gives you fuel to work harder and a protein-filled snack after a workout gives your body the nutrients it needs to repair and recover. I鈥檓 a simple girl on the go and usually grab an applesauce pouch before my workout and a protein bar for after, but I knew our instructor team would have some great snack ideas to share.听

I may or may not have required them to let me sample their favorites.听听

Ryn

Greek yogurt and berries
Smashed avocado and smoked salmon with everything seasoning

Eden

Cottage cheese and brown rice crackers
Hummus and veggies

Lindsay

Banana and almond butter

Sam

Banana and almond butter
Smoothie听

Remember, food is not something to be avoided! Eating carbohydrates before class makes sure you have energy for your workout and protein after class gives your muscles the building blocks to recover. Also, food is delicious!

This article will explore some simple yet satisfying recipes to make that special someone fall more in love with you.听

听

Lobster tail

Nothing screams romance and elegance like this delicious meal. The best part is you do not need complicated ingredients. Once you get the lobster tail, other ingredients will most likely be in your kitchen. Suppose you have never made lobster. Check out this听听听to help you create this dish.

听

Blackened Shrimp, Avocado Cucumber Bites

This meal includes blackened shrimp served on top of cucumber, avocado, and remoulade sauce. A very simple yet enticing and flavorful meal that combines the crispiness of the shrimp with the coolness of cucumber. Take your partner to food heaven with this amazing recipe, which you can find听.听

听

Grilled Sirloin Steak with Roasted Tomatoes and Blue Cheese

Steak lovers will hold onto you tight after this meal. Once you get the sirloin steak, cherry tomatoes, and blue cheese, other ingredients are the usual you use in the kitchen. This meal is fancy, romantic, and classy. Pair with a bottle of your favorite wine to experience a new kind of foodgasm. Check out the recipe听.

听

Eggplant Florentine with Fire-Roasted Tomato Sauce and Toasted Ciabatta

If your partner is vegan, preparing this tasty and flavorful dish increases your positive score. Packed with cheese and a tomato sauce that will make them a believer (in your love, of course). You can find the recipe听.听

听

Pasta with Savory Jack Sausage and Parmesan

You could never go wrong with pasta (according to our Italian friends). This pasta recipe is rich and offers an excellent flavor for vegans. The best part may be the sage butter sauce that melts your partner鈥檚 heart. Check out the recipe听.

听

Steak and Shrimp Scampi

The mere sight of this meal will make your partner salivate for a bite. When they take a bike of this food blessed by the cooking gods and goddesses, they would unknowingly fall more in love with you. A mix of the sea and land, blessed by divine winds, you can find the recipe听

听

Marry Me Chicken

Definitely not a meal for a first date but for a very special someone. Legend has it that this meal increases the chances of a positive response to a marriage proposal. Chicken breast, heavy cream, and parmesan cheese are all you need to turn the tides in your favor. Check out the recipe听.听

听

Chipotle-Maple Chicken Thighs with Candied Acorn Squash

Crispy chicken is taken to a whole new level in this meal. It also combines sweet and spicy flavors that will definitely make a good impression. Look up the recipe听听 to prepare this perfect blend of sweet and spicy.听听

听

Healthy-ish Carrot Soup

Ingredients

• 2 lbs Carrots听
• 1 Large White Onion听
• 3 Cloves Garlic
• 4 Cups Vegetable Stock
• 1 Cup Spinach
• 1/4 Cup Ricotta Cheese
• 1/4 Cup听Chopped Green Onion
• Sprinkle of Parmesan听

Instructions

1. Chop carrots, onion, garlic, spinach and green onion.听

2. Heat oil in a pot on medium high heat. Add onion and garlic听and cook for 3-4 minutes.听

3. Toss听in carrots and vegetable stock. Simmer 12-15 minutes.听

4. Remove from heat and let cool down.听

5. Once the mixture has cooled, throw in blender. An immersion blender will work too. Blend to your desired texture.听

6. Return soup mixture to pot. Add ricotta, chopped spinach and season with salt and pepper. Heat soup on medium high for 5 minutes.

7. Transfer soup to bowls and top with green onion and parmesan cheese.听

听

Fall Chicken Salad Recipe

Ingredients

• 8听oz Spring Lettuce Mix or Romaine
• 2-3 Small Apples (I use like Honey Crisp)
• 1/3 Cup Roasted Pecans
• 1/3 Cup Dried Cranberries
• 1/4 Cup Crumbled Bleu Cheese (Can substitute for feta)
• Cooked and Diced Seasoned Chicken
• 1 Lemon

Dressing

• 1/2 cup olive oil
• 1/4 cup balsamic vinegar
• 1.5 teaspoon honey
• 1 teaspoon Dijon mustard
• 1 clove garlic

Instructions

1. Prepare the chicken for the salad. I like to grill my chicken but it can be
cooked in an oven or airfryer. For a quick meal use a store bought rotisserie chicken. Once cooked, chop into bite sized pieces.

2. Roast the pecans. Roast them by lining a tray with parchment paper and
placing the pecans in a single layer. Toast them for about 4-5 minutes at 350
degrees F watching carefully to avoid burning. Place the lettuce in a large
bowl. Top with pecans, cranberries, and bleu cheese. Add the prepared
chicken.

3. Slice the apples into thin slices. Toss the slices with 1-2 teaspoons of freshly
squeezed lemon juice. Add to the salad.

4. For the dressing: finely mince the garlic. Combine all the ingredients in a jar
with a lid. Shake until well combined. Add salt and pepper to taste.

5. Top the salad with dressing right before serving and enjoy.

听

Crockpot Salmon

Ingredients

• 32 oz Vegetable 叠谤辞迟丑听
• 1 Bag of Spinach听
• 2 Salmon Filets
• 4 Lemon Slices

Instructions

1. Add vegetable broth, bag of spinach to crockpot. Place salmon and lemons on top.听

2. Cook on low for 2-3 hours.听

3. Enjoy!

听

Grilled听Citrus听Tilapia听

• 1/2 cup fresh orange听juice
• 2 tbsp fresh lime juice
• 1 1/2 tsp ground cumin
• 1 tsp ground oregano
• 1/8 tsp salt
• 1/8 tsp pepper
• 2 cloves of minced garlic
• chopped cilantro听
• 2-8 oz听tilapia听fillets听

1) Combine orange juice, lime juice, cumin, oregano, and garlic into a shallow pan to hold both fillets in a single layer.

2) Turn to coat both sides of the fish.

3) Cover and refrigerate for ten minutes, turning once halfway through.听

4) Transfer to a plate, discard the remaining marinade, and season both sides of the fish with salt and pepper.听

5) Fillets can be听grilled听or pan fried in a skillet.

Mango Salsa

• 2 ripe mangos diced听
• 1/2 chopped red onion听
• 1/4 cup packed fresh cilantro chopped听
• 1 jalape帽o seeded and minced
• 1 large lime juiced听
• Salt to taste听

1) Mix mango, onion, bell pepper, onion, cilantro and jalape帽o.听

2) Add lime juice.听

3) Stir ingredients together, season with salt to taste.听

4) Let salsa rest for ten minutes or longer.听

Ryn and Mari suggest听chopping the cooked听tilapia听and eating it with a corn tortilla topped with the mango salsa, fresh cilantro, and avocado slices.

Summer Salad

**Add all ingredients below to taste!

• Quinoa听

• Red onion

• Cilantro

• Tomato

• Shredded Carrots

• Jalape帽o听

• Avocado听

• Black Beans

• Lime

• Minced Garlic听

• Salt and Pepper

1) Cook about one cup of quinoa.

2) Chop your ingredients.

3) Put as much of听every ingredient into a bowl as you like听you would like. For me (Ryn) that means lots of avocado!

4) Squeeze听the lime on top, and sprinkle with salt and pepper. Use garlic salt for added flavor.

5) Toss and enjoy!

Summer Sorbet Ingredients

• 16oz Frozen Pineapple听

• 1/3 can听Unsweetened Coconut Milk

1) Blend frozen pineapple听and 1/3 of a can of coconut milk.

2) Freeze for 2-3 hours.听

3) Once ready to serve, sprinkle with chili/lime seasoning. Tajin is also great!

Give听these recipes a try and tag us in听a photo of your take on the听meal听on Facebook or Instagram! For other easy summertime food ideas, explore these five quick and healthy snacks perfect for a summer on-the-go.

March is national nutrition month, and you can鈥檛 celebrate nutrition without celebrating fruits and vegetables. A showed that eating a healthier diet can add up to 13 years to our lifespan. And that鈥檚 not just for those that start young, even those over the age of 80 who made positive changes added up to 3.5 years to their lives. It鈥檚 not just about adding years to life, but eating the recommended amount of fruits and vegetables has been shown to improve quality of life, including听 and a听 such as cancer and diabetes.听

But it鈥檚 not always easy. With temptations all around us, it can feel easier to grab a donut at a gas station than to seek out a vegetable-rich meal or snack. We all get into vegetable and fruit ruts from time to time, and creative ideas can help invigorate our love for all things colorful and healthy. Below are several fresh ideas to get you started, as well as a few tried and true methods to pack your day with disease-fighting nutrients and fiber.听听

1. Eat a side salad or vegetable soup before any meal

Whether eating at a restaurant or at home, start each meal with a small side salad topped with a vinaigrette dressing or a cup of low-sodium vegetable soup. Adding soup or salad is an easy and efficient way to add vegetables to your diet without having to incorporate them into your cooked meal. The beauty of this plan is that it works with your hunger to change your mental perception. You are hungriest at the beginning of a meal meaning you are more like to appreciate foods you might otherwise avoid.听

2.听Add cauliflower to mashed potatoes

Potatoes and Cauliflower have a very similar texture and color, making them the perfect pair for mashed potatoes. Add equal amounts of boiled cauliflower florets to potatoes before mashing for a lower calorie and higher nutrition version of mashed potatoes. The flavor is almost indistinguishable but, if you have extra picky eaters, try 25% cauliflower to 75% potatoes at first and work your way up.听

3. Have berries and cool whip as a dessert

Craving something sweet after dinner? Fresh or thawed frozen berry mixed with a low-fat whipped cream makes a healthy and satisfying end to a meal. You can also add some shaved chocolate on top for an extra decadent treat.听

4. Make a batch of green rice

Use pureed spinach along with any other flavors you might like (pureed cilantro or parsley, low sodium chicken broth, lemon juice, peppers, and onions are some of my favorites) to the cooking liquid of your white or brown rice to create a flavorful and unexpectedly nutritious side dish. Children may appreciate the bright green color of this rice, while parents will appreciate the extra fiber and vitamins.听

5. Add minced broccoli, peppers, or cauliflower to a cheesy quesadilla

Cheese is a great vehicle for hidden vegetables. Finely diced broccoli, green or red bell pepper, or cauliflower can be placed inside cheesy quesadillas for a nutritional punch. Due to the nature of the quesadilla, the vegetables won鈥檛 be visible, which may help some vegetable haters get past their aversion.听

6. Make vegetable fries in an oven or air fryer

You can make healthy veggie 鈥渇ries鈥� in an oven using a variety of vegetables. My favorites to use are carrots. Cut the carrots into fry shapes and coat with a thin layer of oil. Lay them on a baking sheet in a single layer. Put them in a 450-degree oven for about 30 minutes. You can also use an air fryer to create an even crispier treat. Here are some other vegetables you can try as 鈥渇ries鈥�

• Plantain听
• Butternut squash
• Green bean fries
• Zucchini听
• Bell pepper

7. Add ground mushrooms to burgers, meatloaf, or meatballs

Chop up some cooked mushrooms in a pan and mix them into your raw turkey or beef when making burgers, meatloaf, and meatballs. Mushrooms have a meaty flavor and texture already so this is a great way to consume them, even for the many mushroom averted out there.听

8. Pack your fridge with convenient and healthy foods

Keeping healthy options on hand for a convenient and fast meal choice is a great way to incorporate more healthy foods into your diet. Keep a few听 meals that are packed with vegetables, such as our Fit Chicken, Teriyaki Turkey Meatballs, or Sirloin and Potatoes which all include a side of nutrient and fiber-rich vegetables in your fridge to grab when you don鈥檛 have time to cook a full healthy meal.

Most people can benefit from adding some extra servings of fruit and vegetables to their day. Hopefully, these ideas will help kickstart your imagination and even find other creative ways to sneak in some extra servings! And for those days that are just too busy to spend time worrying about your fruit and vegetable intake, check out听 for nutrition-packed meals that arrive at your door and are ready to eat in just minutes.

--

Jessie Popelka, MS, RD

Jessie Popelka received a Master's degree in Dietetics along with a Registered Dietician certification from West Virginia University. Since then she has gained experience and expertise in geriatrics, disease prevention and management, weight loss, and general wellness. As a health-minded individual, she believes in the positive impact a healthy lifestyle can have on one's quality of life and is driven to continue educating and coaching others on how to feel their best. 鈥嬧�婮essie currently serves as the Corporate Dietician for听.听

If this sounds familiar to you, you should know that there is another species walking among us, possibly human, likely a superhero, that attacks Monday with motivation and vigor. A being that uses Mondays as a springboard to launch into a healthy and productive week. And some of these people are scientists who think we should all view Mondays with the same sense of purpose.

We chatted with Jessie Popelka, MS, RD from healthy meal delivery service听, to discuss healthy habit formation. Here are her thoughts on why she thinks Monday is the most productive day of the week.

What is the Monday Effect?

Most people are familiar with the concept of New Year鈥檚 resolutions; a new year is a fresh start and a chance to make a positive change. This same mentality can be applied to Mondays. According to听, New Year and Mondays fall into the category of the 鈥渇resh start effect鈥� where people are more likely to adopt healthy behavior. These fresh start days are basically mental reminders that keep us accountable.听

Additionally, creating a few healthy intentions and sticking to them at the beginning of the week does help individuals to continue with their desired behaviors all week long. We see this pattern play out in a variety of ways. Even if you don鈥檛 stick 100% to your healthy changes for the entire seven days, studies have shown that starting off the week with healthy behaviors at the forefront of your mind and having a plan to achieve them does help you make better decisions for your health during the week, and helps you maintain a positive attitude about your goals.

Monday Effect in Action: Meatless Mondays

Many groups have harnessed the听 as the day to implement changes; Monday is the most common day of the week to try and quit smoking or begin a diet or exercise program. One of my favorite ways to implement the Monday Effect is with the Meatless Monday pledge.

Meatless Monday was started in 2003 by public health advocate听 in association with the听. The premise is simple: skip eating meat on Mondays for your health and the health of the planet. 鈥嬧�婲ow, you might be sitting behind your screen thinking: But Jessie, isn鈥檛 lean protein healthy for me? It is! But protein doesn鈥檛 have to come exclusively from meat. Excessive consumption of animal protein has been linked to all kinds of听, including heart disease, type 2 diabetes, and cancer. It鈥檚 not that animal protein is bad for us, it鈥檚 just that we don鈥檛 necessarily need it for every meal, every day. Substituting plant-based protein for meat has been shown to reduce the risk of many chronic diseases AND improve the quality and longevity of life.

Beyond the fact that 鈥淢eatless Monday鈥� does have a nice ring to it, by encouraging people to make this change on a Monday specifically, you are not only increasing the likelihood that they will achieve it due to increased motivation felt on Mondays, but they may also be more likely to incorporate meatless meals in the rest of the week as well.听

Harness the Power of Mondays

So you鈥檙e convinced that Monday is the right time to make healthy choices, but what does that look like in practice? It is easy to be overwhelmed when we try to do too much at one time. To combat this, try subscribing to a meal-prep subscription service like听, to help take the pressure off planning.

One final piece of advice: the nice thing about the Monday Effect versus a New Year鈥檚 resolution is that it gives you the opportunity to reexamine and refresh your goals each week. It鈥檚 okay for your goals to evolve as your lifestyle and personal goals change throughout the year. What works in January may not work in July and revisiting your goals frequently is all part of a healthy lifestyle. And if changes are needed, Monday is always a great time to start.听

听

Jessie Popelka, MS, RD

Jessie Popelka received a Master's degree in Dietetics along with a Registered Dietician certification from West Virginia University. Since then she has gained experience and expertise in geriatrics, disease prevention and management, weight loss, and general wellness. As a health-minded individual, she believes in the positive impact a healthy lifestyle can have on one's quality of life and is driven to continue educating and coaching others on how to feel their best. 鈥嬧�婮essie currently serves as the Corporate Dietician for听.听

听

听

鈥�

Need some motivation to get started?

You can jumpstart each week by receiving a text with motivational quotes from your favorite Echelon instructors. Text 鈥淢ONDAY鈥� to 818181 to receive inspirational quotes from Echelon every Monday to get you out of bed and on the Leaderboard!

Here is how Rachel recommends maximizing your workouts based on what you consume:听

听

Role of Nutrition in Exercise

Adequate nutrition plays a critical role in helping you to get the most out of your workout. Your body needs adequate vitamins and minerals, macronutrients 鈥� carbs, fats, and protein 鈥� and fluid to perform at its best. Here is how each of these groups works during exercise:听

听

Get Energy from Carbohydrates

Carbohydrates are your number one source of energy for your muscles. You can get carbs from foods like whole-grain bread, pasta, fruits/vegetables, sports drinks, and听.

听

Build, Repair, + Recover Your Muscles with Proteins

Proteins are made up of building blocks called amino acids. These amino acids play a role in muscle building, muscle repair, and recovery. You can get protein and amino acids through lean meats, fatty fish, dairy, nuts, and beans.听听are also a good source when you can鈥檛 meet your needs through food.

听

Improve Heart + Joint Health with Essential Fats

Essential fats, like the healthy fats from听听called omega-3s play a role in heart health and joint health. Of course, we need our hearts and joints to work well when working out!

听

Convert the Macronutrients to Energy with Vitamins and Minerals

Vitamins and minerals are also an essential part of your routine when you are exercising. Vitamins and minerals make sure your body converts the carbohydrates, proteins, and fats into energy your muscles need to support your workout.

To make sure you aren鈥檛 falling short on vitamins and minerals, take a multivitamin daily. Talk to your doctor to ensure you are taking a multivitamin that supports the gaps in your diet or other needs. For example, GNC has two great options to meet the needs for both听听and听.

听听

Don鈥檛 Forget to Hydrate

Did you know that thirst means that you are already dehydrated? And when you are dehydrated you鈥檒l be unable to perform at your best. When dehydrated, you are more likely to overheat, get tired faster, and your muscles might cramp up.

Signs of dehydration include thirst, headache, fatigue, and your urine will be strong smelling and dark.

The best way to prevent dehydration is to drink at least 8 glasses of water, plus replace your fluids lost in workouts as sweat. You also want to ensure you are making smart decisions about how you rehydrate:

• Choose water and sports drinks
• Eat foods that are 85-95% water: oranges, lettuce, tomatoes, watermelon, and cucumbers
• Limit high sugar drinks

Get in the habit of staying hydrated throughout the day with special attention to adequate hydration prior to your workout. Additionally, remember to sip fluids while exercising and to replace fluids and electrolytes lost following training.

听

Keep Your Body Fed

We鈥檙e all more productive in life and have better workouts when we aren鈥檛 鈥渉angry鈥�. Eating a balanced meal or snack at regular intervals during the day helps keep you feeling full, maintains your blood sugar levels (and in turn your energy), and provides a source of nutrients to aid in muscle recovery, growth, and repair.

An average person should eat 4-6 times per day. Make sure you eat a healthy balance of carbs, proteins, fats, and fluids. When planning your meals try to incorporate fruits, veggies, lean proteins, nuts, seeds, dairy, and healthy fats rich in omega-3s throughout your day. Even if you are busy, don鈥檛 skip meals! Keep the following on hand to ensure you are staying well-fed:

• 听for when you are in bind and don鈥檛 have time to sit down to eat
• Pre-Bottled听听or听听for easy protein boost
• 听or听听Protein Bars for on-the-go convenience

听

Plan to Eat Around When You Workout听

We know that eating is crucial to support your workout, but there is often confusion about when and what to eat! Keep things simple and always eat or drink something within one hour before and after exercise.听

Before you exercise, carbs are key. Picking a piece of fruit, sports drink, or pre-workout can help provide you with the carbohydrate fuel you need to support optimal performance听

After your workout, it鈥檚 important to get a combination of carbs, protein, and fats. A balanced meal will do, but you may not have access to a full meal within one hour of your workout. This is where protein shakes, ,听and bars are useful to help provide fuel to support the recovery process.

Additional nutrients are needed if you are planning on a long workout. If a workout is longer than one hour, beverages with carbs and听听can keep your body fueled.听

听

Experience the Difference of Good Nutrition

There are many components that impact the quality of your workout, but nutrition is one of the cornerstones. To maximize the benefits of your exercise routine, examine what you eat and drink.

Make sure you are eating a balanced diet of carbohydrates, lean proteins, and essential fats to keep your body well-fueled. Don鈥檛 forget a multivitamin to help convert those macronutrients into usable energy. Finally, staying hydrated is a critical part of the puzzle to ward off cramps, decrease the risk of overheating, and keep you energized during a workout.

Now put this knowledge to practice during your next run, ride, row, or FitPass class and experience the difference of good nutrition!

听

New to Echelon?听Join our community听to pair your new understanding of nutrition with our cycling, rowing, running, and off-equipment workout classes.

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Between work, laundry, and running around with the kids, when do you find time to better yourself? Sometimes you are so busy you forget to eat (this happens to me constantly), and this is not something to be proud of. Losing weight can seem hard, but you definitely won鈥檛 drop pounds by starving yourself. Quick light snacks throughout the day will keep you full, give you energy, and help get you past a stressful day. Check out these easy-to-make snacks that are delicious and healthy for on the go go-getters like yourself!

1. 听听听Peanut Butter and Apples with Granola

You鈥檝e had peanut butter with apples before I鈥檓 sure, but when is the last time you鈥檝e had them? They are super easy to make and very healthy for you. Natural peanut butter is a good source of healthy fat and energy. Fat? I鈥檓 trying to lose weight, not gain it. Don鈥檛 worry. A type of good fat, found in peanut butter, is called monounsaturated fats, which actually help to burn fat and build muscle- hence the peanut butter protein shakes they love to advertise. Apples are very low in calories, and a very healthy treat on the go (it will keep the doctor away as well). Throwing in some granola on top adds a little crunch to the treat and even helps pile on more energy.

2. 听听听Sweet & Crunchy Sweet Potato Crisps

Craving something a little savory and a little sweet? 听Sweet potatoes are chock-full of vitamins like vitamins B6, C & D. They also support a healthy immune system on top of helping calm down a stressful day from its source of magnesium. The only bad thing about them is that they can get messy. Luckily, you can take these chips wherever you go while leaving the butter at home! All you need is to cut the potatoes into bite-sized chips, sprinkle on olive oil and sea salt and pop them in the oven for 20 minutes at 350 degrees. Out comes a crispy and tasty snack for any meeting you have to run to.

3. 听听听Oatmeal Breakfast Bars

These grab and go bars can save your morning, afternoon, and even your after-dinner cravings for dessert. You need a couple ingredients, such as oats, milk, 1 egg, and some vanilla, but you can mix any of your favorite toppings inside. Honey always makes the bar come together nicely, but if you want something crunchy, granola or nuts add a little bit of extra flavor. Fresh fruit such as blueberries or strawberries work great in the mix as well. Think of it as a healthy version of a muffin, but of course bar-shaped. The best part is, you can only mix in healthy ingredients, so when you reach in the fridge for a snack to bring with you throughout the day, these bars will give you something to smile about. As an added bonus, oatmeal is hardy which means it will help fill you up and decrease your chances of reaching inside the vending machine for a quick fix.

4. 听听听Trail Mix

What can be better than making your own trail mix? It鈥檚 super easy and I am surprised not more people do it considering most people pick out what they don鈥檛 like in store-bought trail mix. The perfect combination are a couple types of nuts- almond and walnuts are some of the best nuts that feed your brain and help you fight off disease. Then we have the option of dried fruit, usually you find cranberries in trail mix but dried mango or cherries take the cake! Adding some grains help give you extra fiber and contribute to keeping your stomach satisfied. My favorite whole grain snack to add are cheerios. Finally, the sweets! Yes, you can have sweets and still be healthy. Mini dark chocolate chips satisfy your sweet tooth and since it's full of antioxidants, it can help you fight off disease. (We鈥檙e fighting off disease twice in one snack!) Everything you want, and nothing you don鈥檛, trail mix is pretty spectacular.

5. 听听听听Baked Banana Chips

Yep, more chips, fruit style! If you鈥檝e never had banana chips, this may seem a little odd to you. However, banana chips are amazing and so much sweeter than normal bananas (a lot crunchier too). Bananas are high in potassium, which helps get rid of cramps, but they are also a great source of fiber and help you detox as well. Banana chips provide a small snack that you can munch on for an hour without getting tired of them (especially when you just want to eat out of boredom). First, you want to get some ripe bananas, preferably straight from the store. Then you want to cut them in very thin slices, remember the thinner the crunchier, and we like them crunchy! All you need to do after cutting them is splash on some lemon juice and bake them until they are dehydrated, it helps to flip them a couple times (this might take a while, sometimes two hours). I can鈥檛 promise they won鈥檛 be eaten before their shelf-life is up, but they sure are a simple and delicious snack for any hour of the day.

You are always on the go, but that doesn鈥檛 mean you have to give in to the temptation of the drive thru. Prepare these snacks on the weekend and grab them each day for a new, fresh and flavorful, not to mention healthy, snack wherever life may take you. Enjoy!