Salad in a Jar 101…RECIPES

Strawberry spinach salad with strawberry-lime vinaigrette

Mexican chickpea salad with chile-lime dressing

Tofu living salad with sesame-lemon dressing

Sunshine salad with orange marmalade vinaigrette

10 Tips for a Fit Summer

Weights before Cardio: Performing weight training first will ensure you’re strongest when you lift. Plus, it  depletes your glycogen storages, so when you do cardio your body will be more likely to burn body fat for energy, helping you get leaner faster than if you did cardio first.

More then Abs: The six-pack may be the centerpiece, but to really impress people, focus on working your entire body, including the chest, back, shoulders, arms, and yes, even your legs. Don’t be too obsessed with ONLY the muscles you see in the mirror, make sure you take the whole body approach. 

Fiber: Increases heart health along with aiding digestion. You will also fill fuller and more satisfied which helps to curb overeating.

Protein: Eating more protein will help the body regulate blood sugar and increase nitrogen for the brain. It will also allow muscles to take in a more constant flow of amino acids in order to properly recover from weight training.

Probiotics: These will help the digestive system breakdown your foods properly. They will help to insure nothing is wasted or stored as fat within the body.

Coconut Oil: Assists with brain health, increases overall energy levels and decreases appetite. 

Hydration: Being dehydrated can cause havoc within a body made up of mostly water. Aim for 8 glasses to a gallon a day depending on size, weight and training regimen. 

HIIT Training: High Intensity Interval Training has been proven to burn more calories during and after training than low intensity steady state cardio, aka jogging. It is also a time saver, thus making it more bang for your buck for those of you who are running on a tight schedule. A 20-minute HIIT session can replace a 30- to 35-minute low intensity session. 

Big Sets: The goal is to perform at least four different exercises in a row without resting. An example would be Squats followed by Leg Presses, Leg Curls and Calf Raises. These type of bigger sets make your workouts more intense, reduce the amount of time you train and aid as a cardiovascular workout as well. 

Shop Smart: When in the grocery store, the healthiest items are not in the isles, but actually on the outside surrounding them on the perimeter. Keep this in mind when you’re shopping, because shopping in these sections will be best for your health, development and even your wallet.


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In addition to its great health benefits listed below, Bragg Premium Nutritional Yeast Seasoning is a versatile culinary ingredient for most recipes. It can be used as a condiment or in recipes, and is classified among the best of B12 Foods.

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Keeping It Clean - for Beginners

(Robin Shea’s Southern Fried Fitness)

“I am so excited that so many of you have reached out and asked me to help you get started with Clean Eating. All I can do is share my own journey and hope it helps. My number one piece of advice… BE PATIENT! Don’t get discouraged if you "Get Dirty” from time to time, just pick yourself up, brush yourself off and try again at the next meal. You are essentially learning to eat all over again, in the way nature intended for you to eat; without the use of boxed meals, frozen foods, powdered mixes etc… Using only the wonderful ingredients that nature provides us. Here are some simple guidelines to get you started!

1) Consume whole grains, lean meats, & fresh vegetables. Quality foods replaces the need for quantity control (to a great degree) It is best to combine a complex carbohydrate with a lean protein and a healthy fat at each meal. They are a team and work best together. (Look for a blog post explaining this in greater detail later this week!)

2) Eat 5-6 mini meals a day (what a treat!). This is important because it supercharges your metabolism to burn in the most efficient manner possible.

3) Drink 2-3 liters of water everyday. A result of the healthy choices you are making is going to be natural weight loss (if needed) and water will help flush your body of all toxins it is trying to shed.

4) Live by the 80/20 rule for optimal sustainability- either daily or weekly.

*Daily- Eat Clean 80% of the day, reserving 20% for a small daily treat.

*Weekly- Eat Clean everyday with two weekly cheat meals.

*If you plateau, do not eliminate your cheat meal(s) or snack; adjust your ratio to 90/10 and also take a look at your complex carbohydrate choices, protein, and healthy fat choices. Even good choices can be more calorie dense than others, make some adjustments until you begin seeing results again.

5) Eliminate alcohol, or keep it in your 10% catagory. Not only is alcohol a form of sugar, but it weakens our defenses and makes us more susceptible to major slip ups (we’ve all been there).

6) If you can’t pronounce it, don’t eat it. This means stay away from boxed meals, packaged mixes, frozen foods, etc… Shop the parameter’s of the grocery store (where all of the good stuff is); fresh vegetables, herbs, grains, fish-poultry-beef.“

Nutrition 101 for begginers: All kinds of gains

Nutrition, nutrition, nutrition, or shall I say nutrition. What is nutrition? Why nutrition? A question always comes up nearly every day…..”Bro I work out every single day, why can’t I get big, I have been the same size for 3 years now, what’s wrong I lift heavy and I work hard what’s your secret. My response to this is simply “you want the secret? The secret is nutrition.” But wait what is nutrition??? I’ll tell you what it is….It is the food you ingest into your body for fuel, and energy, the actual gasoline of your body. It is the hidden key that most people have no idea about and its hidden right under your floor mat in your house. Once you find this key you can achieve anything and unlock your genetic potential. You can spend hours and hours in the gym but in actuality, if you want to get big your key is nutrition, if you want to get ripped your key is nutrition in fact in my perspective, Nutrition is nearly 90 percent of the battle to be in the best shape of you want.

                Now that you know the importance of nutrition, let me discuss macros for building muscle and make them gains! First thing you need to know is you have to eat a lot, and very often. I would recommend eating 5 times a day, but 4 or 6 will be fine also. Your body can only maximize 40grams of protein per meal so try to reach this goal every single meal and try to equal out 1g of protein per bodyweight. For example a 200lb man needs about roughly 200g of protein, but 180 will be just fine even 170 will be fine, but you must always aim for 1g of protein for bodyweight because proteins are the building blocks of your muscle, your hard working construction workers must eat. Second carbohydrates, simply do not be afraid of them because carbohydrates will fuel your body and assist with the muscle building process, is another source of energy to fuel your body. Without them you will be not capable of pushing yourself in the gym. Third are fats, do not shy away from them even when you are cutting because fats regulate your natural testosterone levels. What is testosterone??? It is the primary male hormone that promotes the muscle building process. Lastly calories, the single most important aspect from my perspective and my experiences. In order to build muscle, you absolutely need a caloric surplus every single day and this caloric surplus enables your body to build muscle. Without this surplus you simply cannot build muscle. Plain and simple this is the bread and butter. If you don’t eat enough every day, forget about it your wasting your time in the gym. Good luck trying to make any gains. How can you find your caloric maintenance weight you can make an account on  and determine your maintenance weight for beginners. All you need to know is you need to eat a lot and very often get alooot of calories and equal out as much protein as your body weight. There you have it nutrition simplified, oh if your cutting or trying to lose weight make sure you are under your caloric maintenance weight every single day. no amount of cardio can cut you up, so eat less than your maintenance every day.

 Just an update, our workout routine is full on chest and light triceps on Monday, Wednesdays will be shoulders and legs, and Friday is our back and arm day an hour each workout. We have very busy schedules because of school and work, but we make it happen and you can to. In conclusion keep up the hard work eat your calories and get swole! Go Big or Go Home #Team Equity Baby!  

-Alan Jacquez #Team Equity 


Nutrition 101

Jaime Oliver’s Ted talk

Carbs v Protein

Okay so many times I see people saying ‘oh protein now and carbs later’ or vice versa or I see them say ‘oh can’t decide, protein or carbs for breakfast?’  There is simply no answer for this… why? You need both.

Although it may seem great that to have carbs at the beginning of the day so you burn them off or whatever, it is completely stupid. Okay, so you know that classic excuse of “Oh an apple won’t fill me up!” IT’S NOT AN EXCUSE, IT’S THE TRUTH! Apples and fruits are carbs, more complex, but still easily broken down compared to proteins and this means if you eat an apple expect to be full for … 30 minutes maybe? It’s like the blood sugar level thing I described!


 BUT if you only have a carb breakfast expecting to ‘burn it off’ you won’t, you’ll be hungry and may even binge or just eat more than you actually need. So bring in the proteins. They are slowly broken down and therefore keep you fuller for longer, but not alone. No no, try combining both groups. So don’t just eat the apple eat the apple with peanut butter J don’t just have toast, have toast with egg, mix it up to keep you going for … 3 hours perhaps that’s SO much longer and you won’t feel like bingeing!

Remember Carbs provide the MAIN source of energy, Protein keeps you going for longer!

Summer Shake Recipes for Athletes

1. Tropical Fruit Shake


  • 1 cup of orange juice
  • 1 scoop of 100% whey vanilla protein powder
  • 5 ounces of Yoplait tropical flavored light Greek yogurt
  • 6 whole fresh or frozen strawberries
  • 1 medium banana
  • ½ cup of fresh or frozen pineapple chunks

Nutritional Analysis:

  • Calories: 489
  • Fat: 1.89 g
  • Carbohydrates: 87.79 g
  • Protein: 37.42 g

2. Cranberry Lemonade Shake


  • 1 cup of Ocean Spray Cran-Lemonade juice
  • 1 scoop of 100% whey vanilla protein powder
  • 5 ounces of Yoplait lemon-flavored light Greek yogurt
  • 6 whole strawberries
  • 1 medium banana

Nutritional Analysis:

  • Calories: 512
  • Fat: 1.89 g
  • Carbohydrates: 91 g
  • Protein: 36 g

RELATED: Protein Recovery Shake Recipes

3. Pina Colada Shake


  • 1 cup of pineapple juice
  • 1 scoop of 100% whey vanilla protein powder
  • 5 ounces of Yoplait coconut-flavored light Greek yogurt
  • 1 medium banana
  • ½ cup of pineapple chunks

Nutritional Analysis:

  • Calories: 494
  • Fat: 1.89 g
  • Carbohydrates: 84.97 g
  • Protein: 35.52 g

Nutritional Yeast 101 || What Is It?

Dani Spies writes:

Nutritional yeast is a deactivated yeast that is cultured on the surface of molasses.  It’s different than yeast you would use for say bread or pizza because this yeast does not rise, it’s not alive.

While nutritional yeast is cultivated on molasses, the flavor is NOT sweet.   It has a cheesy, nutty, savory, “umami” flavor profile, yet it is dairy-free!  And because it has this ability to mimic cheese, it has become very popular for people who are vegan or simply don’t do dairy.

The easiest way to think about nutritional yeast is like a dairy-free option for Parmesan cheese.

Find more info + ways to use it.

📸 🔥
Nutrition 101..

If you lift on a regular basis I would recommend you a protein intake around 1,1-1,3 g/lbs (~2,5-3 g/kg) fat should be around 15-25% of your daily macros (cutting) or 20-30% (lean bulk) the rest being carbs.

It all depends on your preferences. So if you enjoy a bit more fat in your diet, choose so. At the end of the day it add up to a sufficient protein intake and being in a caloric deficit or surplus. No magic, no secret just plain simple knowledge and hard work.

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