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Nutrition

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Holiday eating tips (cool poster).

One thing that is common for most people this time of year is eating a lot of extra food. There are lots of parties and very nice people bringing in tons of goodies to where you work. 

This is also the time of year when exercise is sacrificed for other commitments and food choices can be made because of proximity (goodies at work), less time to prep (holiday shopping, parties, and all the extra traffic) and stress (not everyone enjoys this time of year).

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Quick dinner recipe.

If you have ever talked to someone about nutrition or anything food-related, meal prep (preparing food ahead of time) is something you have probably heard, and maybe even tried.

I am not going to lie, meal prep is kind of a big deal and a big piece of figuring out how to eat better consistently.

Some people shot down the idea immediately with something like, “I don’t have time to do that.”

Or maybe they do not know where to start or how to cook that well.

Either way, I am going to give you a real-world example of how it works and a cool recipe that you can make after you prep.

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A quick and dirty breakfast idea.

Here is a really easy recipe that sets you up for success in the morning. These are mini egg omelets.  You can also call them egg muffins but I wouldn't trust a person that said that.

Once these are made, stick them in the fridge and wait.

In the morning, put one, two or three in the toaster oven (or microwave, if that's your thing) to heat up. They take as long to heat up as a piece of toast.

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Nutrition basics: simple to complex.

Nutrition really has to start with a change in your mindset regarding food and what the process requires. Nutrition is hard to change because it is something you have to deal with multiple times everyday and it is influenced by some many factors.

Emotions. Stress. Time. Family. Money.

These are just some of the few things that can interfere with changing how you eat. Fail to plan and you plan to fail.

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I will start Monday. And a cool recipe.

One of the first steps in not bringing the temptation into the house. Unfortunately, the bad stuff is usually the easiest stuff to grab in a hurry and also things that you can eat a lot of before the brain triggers you to stop.

But, what do we do when we need a little something and we do not want to go face first into some ice cream, chips or cookies?

Check out this recipe.

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Recipe: Protein popsicles

I have a quick and easy recipe that can be used as a protein-packed treat when the thought of cooking and prepping makes you sweat even more.

All you have to do is add all the ingredients in a blender. Blend and pour into popsicle molds or just poor into a cup and scoop it out with a spoon.

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Protein smoothie cheat sheet.

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Protein smoothie cheat sheet.

Most people know, on some level, that nutrition is vital to reaching any goal you have. Most people would also agree, or at least acknowledge, that protein is a key cog in that wheel.

You want to be taking in enough to feed the lean mass (muscle or fat-free mass) you have and have enough to build more muscle. It is almost always a good idea to add muscle when you can.

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