Your Guide To Surviving Black Friday

There’s nothing more exciting than splurging on mega-discounted must-haves at the end of the year. That flat screen you’ve been eyeing? Two, please. That sofa sectional? Haul it onto the truck. But when you’re sitting in bumper-to-bumper traffic on your way to the mall—or when you’re getting pushed and shoved in the cash register line—stamina is key.

This Black Friday, keep your energy high and your tummy full of healthy, on-the-go eats. Consider these snacks and stress-fighting items your best friends—and you’ll be ready to shop ‘til you drop.

Trace Minerals’ Electrolyte Stamina Tablets, $31.72 for 300 tablets


Black Friday shopping is basically a race—a race to the store, a race for a parking spot, and a race to the register. If you’re running on empty, you may end up walking off that 40-person line and heading straight to the nearest donut chain for a sugar rush. Instead, up that energy the healthy way with Trace Minerals’ Electrolyte Stamina Tablets. Pop up to four of these and replenish those lost electrolytes!

Three Jerks’ Original Filet Mignon Jerky, $8.49


Ain’t got no time to stop for a sit-down lunch. When hunger strikes midday, chew on this tender, savory snack, which packs 12 grams of protein. No preservatives, MSG, or nasty nitrates—just delicious, healthy beef.

Marley Coffee’s One Drop Mocha Coffee Drink, $2.49


You need your java fix—we get it. With this ice-cold bevvie you’ll get no artificial sweeteners and you’ll enjoy the rich flavor of chocolate blended with Marley’s Jamaican coffee. Inspired by Bob Marley himself, a single can of this stuff will have you feelin’ irie while you scan those aisles.

VPX’s Bang Peach Mango, $25.99 for 12 cans


Coffee’s not your thing—but you never turn down caffeine? We’ve got you covered. With VPX’s Bang Peach Mango (an exclusive flavor to The Vitamin Shoppe), you’ll get a strong energy rush with 0 calories. It’s got branched-chain amino acids (BCAAs), creatine, and caffeine (357 mg of it, to be exact). Start your happy dance!

Celsius Stick Packs, $14.29 for 14 packs


If you’re gonna be guzzling water all day—and you’ll need to!—you might want to try adding Celsius’ orange-flavored pack to your agua. The pre-workout formula (filled with vitamins, taurine, and guarana extract) actually kicks up your metabolism, helping to burn calories and boost energy. SCORE!

Amazing Grass Green SuperFood, $26.99 for 30 servings


With its fresh, lemon-lime flavor, you’ll want to start your shopping day off with this good-for-you powder. Made entirely with organic green, raw, and gluten-free foods, you’ll enjoy a natural flavor (matcha and yerba mate teas) and an energy kick (hello, 85 mg of plant-based caffeine). Filled with probiotics and enzymes, your tummy will be ready to take on the day

ONE Brand’s One Bar in Birthday Cake, $27.99 for one box


In the mood for something sweet? Of course you are. Before heading to the mall, grab a gluten-free ONE Bar and go, go, go! You’ll not only indulge in the yummy flavor of birthday cake, you’ll get 20 grams of protein. You’ll also be supporting your appetite and helping to promote healthy muscle—which you’ll need when you’re fighting strangers for the last Paw Patrol Sea Patroller.

Sunfood Superfood’s Mango Slices, $13.95


Need a second wind? These delicious mango slices will help you refuel when the late-afternoon slump attacks. With vitamins A and C, calcium, iron, fiber, you’ll get a quick dose of nutrients when you need them the most. Plus, they’re non-GMO, organic, and totally raw—with only six grams of sugar.

Zenify’s Zero Sugar Natural Stress, $21.99 for a box


If you dig drinking your supplements, you’ll love Zenify’s Stress Relief concoction. With zero sugar or caffeine (yep, you read that correctly), tons of B vitamins, vitamin C, and 250mg of L-theanine, you’ll de-stress and feel good. Because when you’re running around like crazy, you want to feel relaxed—but not sleepy. This healthy drink will keep your mind sharp so you can finish your holiday shopping without losing your marbles.

FitAid’s Recovery Blend, $10.99 for four cans


After a long day of shopping, carrying giant bags and boxes to your car, and standing on line, you’ll undoubtedly be zonked. Speed up your recovery by swigging some of this yummy stuff. Packed with lots of good-for-you ingredients like turmeric, coQ10, omega 3s, and vitamins C, you’ll be feeling less like a frenzied shopper and more like yourself in no time.

Your Guide To Surviving Holiday Calories

There are so many reasons to get excited about the holiday season: friends, family, delicious meals, office parties, classic movies, colorful decorations, and more. Not on the list, though: all those extra calories packed into a steady flow of wine, homemade stuffing, pie, and peppermint bark.

The endless eating and drinking that continues through November and December can be pretty anxiety-inducing—especially if you’ve been busting your you-know-what to eat your veggies and keep your body in tip-top shape.

With a little will-power and strategy—along with help from products designed to conquer cravings, manage your appetite, and support a healthy weight—that once-daunting ugly sweater party transforms into an opportunity to blissfully bust a move to Mariah Carey.

Consider these 12 supplements just the reinforcements you need to keep your healthy habits going strong this holiday season.

1. Crave Crush Spearmint Lozenges, $7.99 for a 15-pack

When turning down that second (or third) piece of pie seems downright impossible, Crave Crush will stop your sweet tooth in its tracks. By blocking the sweet taste buds on your tongue, these minty suckers can help you enjoy your favorite holiday flavors without spiraling yourself into a food coma. Sail through all the parties and cookie exchanges on your calendar with these bad-boys.

2. Garden Of Life Vanilla Raw Organic Fit Meal, $33.59 for 10 servings

With all the hustle and bustle—and never-ending supply of sweets and treats—during the holiday season, having quick and portable healthy snacks can make the difference between making it to January feeling fit and healthy and falling off the bandwagon. Garden of Life’s Fit Meal packs 28 grams of raw, organic plant-based protein, six grams of fiber, and 20 vitamins and minerals—all for just 190 calories.

3. Ultimate 10 Probiotic 13 Billion, $19.99 for 100 capsules

Probiotics, a.k.a the ‘good’ bacteria that live in your gut, help support good digestion, regularity, and immune function. And having a healthy population of these critters is extra important when your diet includes more cookies and cocktails than normal—and when gift shopping season stress skyrockets. The Vitamin Shoppe’s Ultimate 10 Probiotic in 13 Billion strength can help re-colonize that good bacteria for smooth sailing all season long.

4. Sports Research Sweet Sweat Stick, $29.99

A little too much holiday spirit? Maybe you need a good sweat. Make Sweet Sweat your gym buddy and you’re guaranteed to have a sweatier, more satisfying workout. (One of our never-sweaty staffers put this stuff to the test and dripped like she’d never dripped before!) Sweet Sweat has a fresh, clean scent so you can crush your workouts worry-free.

5. Tonalin CLA 1,000mg, $24.89 for 180 softgels

CLA (conjugated linoleic acid) is a polyunsaturated fatty acid that can reduce how much of the fat you consume gets stored. This well-researched fatty acid has even been shown to have a small, but legit, impact on body composition (how much of your fat comes from lean mass like muscle versus fat). Supplement with 1,000 milligrams three times a day.

6. Atkins Advantage Café Caramel Shake, $5.99 for a four-pack

As much as we may want to indulge from Thanksgiving straight on until the New Year, sometimes we just have to tell our sweet tooth ‘no’—or do we? With 15 grams of protein, two grams of net carbs, just one gram of sugar, and 180 calories per shake, Atkins Advantage’s Café Caramel shakes are a guilt-free way to satisfy your sweet tooth and fuel your body. Four-shake packs are just $5.99 and easy to stash at work or at home.

7. Green Coffee Bean Extract, $31.49 for 180 capsules

Green coffee bean extract contains antioxidants that help maintain our body’s defense system against damage from free radicals. Plus, one of these antioxidants, called chlorogenic acid, has been shown to support healthy blood sugar and fat metabolism. The Vitamin Shoppe’s green coffee bean extract can be taken up to three times a day.

George’s 100% Aloe Vera, $29.99 a gallon

Soothing aloe vera does your digestive system good and can help keep you regular—two things we all cherish when our eating habits (and bathroom habits) get all out of whack during the holidays. Sip down those soothing benefits with George’s aloe.

9. Healthy Delights Naturals Appetite Control Soft Chews, $19.99 a bag

These natural acai berry chews taste like candy and may actually keep you from destroying half the batch of cookies you were supposed to bring to Grandma’s house. Made with ingredients like garcinia cambogia, green coffee bean extract, l-carnitine, and green tea extract, these chews may be helpful before big meals and nights out.

10. Sports Research MCT Oil, $29.99 for 32 ounces

MCTs (medium-chain triglycerides) aren’t your average fats. MCTs can be used as an energy source and boost our metabolism more than many other fats—and they’re also less likely to be stored as fat. Sports Research’s unflavored MCT oil can be the way you’d use some other oils (like in salad dressings) or added to smoothies or coffee for lasting energy.

11. Enzymedica Digest Gold, $79.49 for 240 capsules

If your digestive system isn’t partaking in the holiday cheer this time of year, a digestive enzyme can help your body better break down all that gingerbread and Santa-shaped chocolate. Enzymedica’s Digest Gold formula contains digestive enzymes to help your system conquer everything from protein to fat to carbohydrates to fiber. Survive every rich, belly-busting meal with a 240-capsule bottle, $79.49.

Check out more holiday-friendly, weight-management products at VitaminShoppe.com, all 15% off!

Your Guide To Surviving Holiday Stress

It’s OK to admit it: Your favorite warm and cozy season is also a little, well, stressful. After all, you’re planning big get togethers, getting trampled at the mall, and maybe even flying cross-country to see relatives, who all have LOTS of questions.

If you’re feeling the heat, the good news is that you’ve got options—so take a breath, armor up, and get back into the swing of things with this holiday season stress-reduction arsenal.

1. TwinLab’s Stress B-Complex Caps, $14.35 for 100 capsules


Before all the craziness begins, consider taking two of these capsules each day, preferably with a meal. B vitamins play a critical role in modulating our responses to stress. Protect yourself now so it’ll be smooth-sailing by Cyber Monday.

2. Yogi Tea’s Calming Tea, $4.49 FOR A BOX

Kick back and take a load off with a delicious, steaming cup of Yogi Tea’s finest. It’s filled with good stuff like chamomile and lemongrass—and a nice licorice kick for a dose of sweetness.

3. Boiron’s Sedalia, $11.79 for 60 tablets


So you’ve been cooking all day, or your mother-in-law is notoriously hard to shop for, or you’re in charge of the company party. Take a deep breath and turn to Sedalia, a nerves-calming product that works naturally with your body. First off, it’s homeopathic, so it won’t leave you feeling out of it.You’ll want to take two tablets three times a day.

4. The Vitamin Shoppe’s Super Stress With Vitamin C, $27.99 for 300 capsules


You know that vitamin C is essential for good health. But you can’t just drink OJ all day, can you? Instead, buck up your immune system—and give yourself a dose of natural energy—by popping this antioxidant twice a day with a meal. Especially around the holidays, when you’re feeling run-down (and when cold season comes back with a vengeance), you’ll want to get all the help you need.

6. plnt’s Ashwagandha, $15.29 for 90 capsules

Ashwagandha is an ancient Ayurvedic medicinal herb known as an adaptogen, a type of plant extract known to promote a healthy stress response in our bodies. Used to help us deal with everyday anxiety, you’ll want to pop one capsule twice a day.

7. The Vitamin Shoppe’s Essential Oil – Lavender, $23.89 for 4oz


The use of lavender oil as a soothing and rest-promoting remedy has long been established, so when you need to step away from the festivities for a moment to take a breather—consider bringing it with you. Not sure how to use essential oils? Here’s where we break it all down. Basically, you can inhale it or apply right to your skin using a dilution method (like a cream or carrier oil, such as coconut oil). It smells delightful, you’ll get a moment to yourself, and you’ll be flooding your senses with something that isn’t holiday stress.

8. Organic India’s Holy Basil, $23.89 for 90 capsules


Holy wha? Stick with us for a minute. Holy Basil (also known as Tulsi) has been nicknamed “Queen of the Herbs,” and with good reason: It’s used to boost immunity, help promote energy, and it keeps you feeling revitalized. You’ll want to take one-two capsules twice a day.

9. ProBioCare’s Stress Support, $43.99 for 90 capsules


Holiday season is filled with all the goodies—chocolates and cakes and liqueurs and carbs a plenty. A little indulgence is bound to happen—and that’s totally okay! To help your stomach make it through the many holiday parties and family dinners and  office snack-fests, take this two-in-one probiotic and ashwagandha capsule, which will support your digestive system and promote a healthy stress response.

10. Hylands’ Calm Tablets, $7.99 for 100 tablets

Having a hard time sleeping? Could it be because your to-do list is reaaaaally long? You’ve got to make dinner, get presents, wrap presents, and make it through a few company parties—and who knows what else! To help fight those anxiety-wracked sleepless nights, these calm tablets will come in handy. They’re non-habit forming, totally natural, and made with a homeopathic formula. You’ll need one to three tablets about an hour and a half before bed.

11. The Vitamin Shoppe’s Rhodiola Rosea, $23.99 for 60 capsules

First of all, if you can’t pronounce Rhodiola, no worries. We’ve got you covered. Second, it’s an adaptogen, which is a compound found in herbs and natural substances that help the body adapt to stress. Sounds enticing, right? With this supplement, you’ll take one capsule twice a day with a meal to boost energy, vitality, and the feeling of, yes, I can handle this!

Check out more holiday stress-support products on VitaminShoppe.com, all 15% off!

 

Your Guide To Surviving Holiday Indigestion

The holiday season is all about friends, family, and—perhaps most importantly—food.  But as much as we love the pumpkin bread, office potlucks, and cookie exchanges, it’s a miracle our stomachs survive ‘til the New Year.

Unless, of course, you and your tummy head into the holidays armed with a healthy plan. Whether it’s a soothing tea or herbal remedy, we’ve hand-picked products that will keep you in the holiday spirit (i.e. out of the bathroom) while you enjoy every last bite of stuffing and pie.

1. Bragg Apple Cider Vinegar, $6.99 for 32 ounces

This golden liquid is a must-have for any health enthusiast, but it’s especially handy when you’re waist-deep in seasonally-obligatory mashed potatoes, gooey cookies, and all the pies in the book. ACV has been shown to support healthy blood sugar levels, with research published in the Journal of the American Dietetic Association even finding that it can lessen the impact of a high-carb meal on blood sugar levels.

2. Prince Of Peace Natural Ginger Candy, $1.99 for 31 pieces

Here’s a candy your belly can really get behind. The warm and spicy ginger root has been known throughout history for its stomach-soothing properties. These just-sweet-enough candies are a natural way to satisfy your sweet tooth and keep your tummy calm.

3. Licorice Root, $5.99 for 100 capsules

Centuries ago, licorice root was used to ease stomach issues, and the herbal remedy remains a popular supplement for digestive issues today. Try licorice for yourself with The Vitamin Shoppe’s 450mg supplement.

4. Lily Of The Desert Whole-Leaf Aloe Vera Juice, $25.99 for 64 servings

Gooey green aloe vera is just as good for your insides as it is for your skin. In fact, the funky plant can be beneficial for your digestive tract and support regularity—and we all know that’s an issue when most of the color in your diet is coming from the icing on holiday cookies. While we’re not quite sure if it counts as a serving of veggies, it’ll definitely do your sugar-coated digestive system some good.

5. Dynamic Health Tart Cherry, Turmeric, And Ginger Tonic, $17.00 for 32 ounces

Whether you blend it into a smoothie, stir it into seltzer, or drink it straight, this tonic is a soothing way to end any night of eating and drinking. Tart cherry contains sleep-supporting melatonin, while turmeric and ginger both offer their own antioxidant and soothing powers. This tonic will be there for you all holiday season long!

6. King Bio Indigestion Relief, $16.49 for two ounces

A friend’s or family member’s dinner party is the last place we want to be rocked by discomfort, but we’ve all found ourselves slouched on someone else’s couch waiting for our stomach to settle down. That’s where a stash of King Bio’s natural medicine formula comes in. Just a few sprays and you’ll be ready to get back to rocking around the coffee table.

7. Solaray Lemon Balm, $10.49 for 100 capsules

Lemon balm dates back to the Middle Ages, when its calming and soothing properties were used to help with everything from trouble sleeping to digestive issues. Set your mind and body up for a relaxed, indigestion-free holiday season with Solaray’s 350 milligram supplement.

8. Alvita Organic Fennel Tea, $5.99 for 24 bags

Traditionally used to ease occasional bloating and gas, fennel seeds have a slightly sweet, licorice-like flavor. Alvita’s fennel tea is the perfect sweet tooth-satisfying follow-up to any meal that leaves you feeling not-so-great.

9. Boiron Nux Vomica, $6.99 for 80 pellets

Homeopathy to the rescue! Nux Vomica is just what you need after eating four chocolate truffles too many. Keep a sleeve handy to nix any stomach upset the holidays send your way.

10. Alvita Organic Peppermint Leaf Tea, $5.99 for 24 bags

When it comes to tackling stomach issues in an all-natural (and delicious) way, the more tea the merrier! Peppermint tea’s refreshing, invigorating flavor is almost as impressive as its belly-soothing powers. When you need a mind-body pick-me-up, peppermint is the brew for you.

11. Milk Thistle Extract, $29.99 for 200 capsules

Let’s face it: The holidays are chock-full of sugar and booze—and your liver has to take the hit. Show your body’s detox center some love with The Vitamin Shoppe’s Milk Thistle Extract ($29.99 for 200 capsules) and pass the spiked cider, please!

Shop the full digestion guide on VitaminShoppe.com

5 Plant-Based Holiday Recipes Your Guests Will Devour

‘Tis the season for pies and pumpkins and potlucks—and tons of time spent searching for crowd-pleasing recipes that are as good for you as they are good.

Whether you’re in charge of a side dish or dessert, look no further than these healthy takes on rustic classics, all made with simple, wholesome ingredients. (And did we mention they put nutrient-rich plants front and center?)

Serve up any (or all) of these five dishes this holiday season, and celebrate knowing your body is as well-nourished as your belly is full.

1. Honey Almond Roasted Brussels Sprouts

This shout-worthy sprout side dish is made with Brussels sprouts, plnt raw honey, plnt coconut oil, sliced almonds, sea salt, and pepper. 

2. Sweet And Tangy Quinoa Bowl

This nutrient-packed grain bowl is made with quinoa, butternut squash, green apple, celery, olive oil, lemon juice, plnt raw honey, and plnt chia seeds

3. Apple Pie Crumble Tarts

A classic dessert gets a healthy makeover using just all-purpose flour, plnt raw honey, plnt coconut oil, red apples, lemon juice, and apple pie spice. 

4. Pumpkin Banana Bread

Fall-flavored banana bread is perfect for the holidays, and made with almond milk, apple cider vinegar, bananas, pumpkin puree, oats, vanilla plnt protein powder, baking powder, baking soda, and cinnamon

5. Cranberry Almond Protein Bark

Satisfy your sweet tooth with this low-sugar, protein-packed treat, made with plnt coconut oil, almond butter, vanilla plnt protein powder, plnt liquid stevia, maple syrup, dried cranberries, and slivered almonds. 

Your Guide to Surviving Holiday Travel

The holiday season is jam-packed with fun festivities, mouth-watering treats, and family get-togethers. And then there are the airports.

There might actually be nothing worse than traveling on Thanksgiving. On top of the delays, long lines, and crabby strangers, air travel breeds bad eating, sleep deprivation, and disorganization.

This year, make your life a little easier by treating yourself to the below items, which will help keep you healthy, satiated, and ready to rock.

1. Boiron’s Jet Lag Relief, $13.49 for 80 pellets

If you’ve got family on another coast—or another continent—you’re probably super-familiar with that extra-special brand of exhaustion that comes with holiday travel. After all the holiday parties, shopping extravaganzas, and travel delays, you might find yourself sleepless. Enter Jet Lag Relief. You want to actually enjoy the holidays—without passing out face first into your English aunt’s roast dinner, so pop five pellets the day before you travel and then five more on the day of to promote restful sleep.

2. The Vitamin Shoppe’s Melatonin Gummies, $9.99 for 60 gummies

Let’s say you’ve tried everything you can think of to get a good night’s sleep— you’ve hit the gym, had a mug full of warm milk, meditated—and still, nothing. What about taking a melatonin supplement? Melatonin modulates our sleep and wake cycles, and can help support successful snoozing. Take two gummies 30 minutes before bedtime, and prepare for slumber bliss.

3. BlueAvocado Travel Bag, $6.79

When you cram all your toiletries into different tiny suitcase compartments, it makes finding any of it impossible later on—and easy for TSA agents to single your bag out for unidentifiable random objects. Why not get a roomy travel bag that reduces waste, is eco-friendly and TSA-compliant, and even machine-washable?

4. Quest Nutrition’s Protein Vanilla Milkshake Packets, $26.99 for 12 packets

We know what you’re thinking—milkshakes and planes don’t mix. But that’s not totally true. You can have all the creamy goodness of a milkshake—plus a proper dose of protein (23g!)—by mixing one pouch into 16 oz of water. Plus, there’s less than one gram of sugar per serving so you won’t, er, crash at your destination.

5. Nature’s Way Zinc Lozenges, $3.99 for 60 lozenges

We truly hope you don’t come down with a bug, but let’s be honest—buses, trains, and planes are basically petri dishes filled with germs. To promote strong health during the icky cold and flu season, pop one of these berry-flavored, vitamin C- and Echinacea-filled lozenges every two hours (up to six lozenges per day).

6. New Wave Enviro Products’ Bottle Gallon, $8.79

Have a particularly long road trip ahead of you? You’re gonna want to stay hydrated without having to shell out cash for bottled H20 at every other service stop. Pick up this easy-grip, BPA-free  gallon bottle and make your drive that much easier. (Port-A-Potty not included.)

7. Building Better Solutions’ Pill Bag, $5.79

You wouldn’t dare dream of traveling without your meds and supps, right? Trade in your cumbersome pillboxes for easy-to-use, 3×2 resealable plastic bags that make storing all your capsules super-easy. Plus, they’re moisture-resistant (unlike most pill boxes), lightweight, small enough to fit into your pocket, and easily disposable.

8. Quest Bar’s Chocolate Chip Cookie Dough Bar, 1 box for $24.99

When you’re on the road, there are a lot of temptations along the way: fast food, warm hot chocolate from those not-so-trustworthy vending machines, gas station candy, and so on. Instead, reach for a chocolate chip cookie dough bar that’s sure to give your taste buds a treat without putting your waistline or blood sugar at risk. They’re gluten-free, have less than one gram of sugar, and they offer a solid 21 grams of protein.

9. Dr. Bronner’s Organic Lip Balm, $2.89

You already know that Dr. Bronner makes incredible all-natural, 100 percent vegan, skin-friendly, heavenly-scented products. But while you might use the all-purpose soap on the regular, you’ll want to also keep this soothing lip balm in your pocket to help your lips stay chap-free during the wintry weather.

10. SheaMoisture’s Virgin Coconut Oil, $11.49

Whether you’re stuck fending off eight hours worth of stale, dry airplane air—or are just visiting a relative in a particularly dry climate, you’re going to want to keep your thirsty skin happy. Cue SheaMoisture’s 100 percent coconut oil, which treats your skin to all-natural, fair-trade ingredients like coconut milk and Acacia Senegal (known to promote skin health). At three fluid ounces, you’ll be able to pack it into your carry on.

Shop the full travel guide on VitaminShoppe.com. 

3 Healthified Halloween Treats You Can DIY

Halloween is a sweets-lover’s best friend and biggest enemy. All the chocolate, peanut butter, caramel, and sugar-coated sourness you could ever want—and more calories, plastic wrappers, and sugar comas than you could ever need.

Don’t get us wrong: We’ll definitely be digging into the trick-or-treater candy stash and polishing off our fair share of mini Milky Ways. But we’ll also never pass up an opportunity to find healthier ways to satisfy our biggest cravings.

With these three guilt-free candy recipes, developed exclusively for The Vitamin Shoppe by The Coconut Diaries, you can eat your fill of creamy chocolate-peanut butter, chewy fruit gummies, and sweet and salty snack mix well past October 31st.

Have at it!

 

Satisfy Your Cravings

4 Drool-Worthy Superfood Desserts Featuring Maca

Even if you haven’t been sprinkling maca powder into your smoothie every morning, you’ve probably heard of the trendy superfood. Health nuts are all over maca root because it supports energy, vitality, and our ability to adapt to stress.

You can use the powder—which can be found in standard yellow, red, and black varieties—to give all sorts of recipes an extra nutritional punch. (In addition to its vitality-boosting benefits, maca also provides some vitamin C, amino acids, essential fatty acids, magnesium, and zinc.)

Get some more maca in your life and satisfy your sweet tooth with these indulgent (and nutritious!) desserts, developed for What’s Good by The Coconut Diaries.

Related: 4 Reasons Why Black Maca Is So Popular Right Now

1. Maca Mocha Brownies

*makes eight brownies

Calories:  163 • Carbohydrate: 15g • Fat: 12g • Protein: 4g • Sugar: 5g • Fiber: 4g

Ingredients:
½ cup oat flour
½ cup almond flour
½ cup unsweetened cocoa powder
1 ½ Tbsp plnt gelatinized maca powder
2 tsp instant espresso powder
3 Tbsp maple syrup
¼ cup + 2 Tbsp almond milk
¼ cup coconut oil, melted

Preheat the oven to 375 degrees. Mix the oat flour, almond flour, cocoa powder, maca powder, and espresso powder in a bowl. Then stir in the maple syrup and almond milk, followed by the melted coconut oil. Evenly spread the batter into a nine-by-four inch baking dish that has been sprayed with nonstick spray. Bake for 27 to 30 minutes, or until the top of the brownies crisps. Let cool for 10 minutes. Cut into eight pieces and enjoy!

 

2. Red Maca Cinnamon Oat Muffins

*makes three muffins

Calories: 203 • Carbohydrate: 39g • Fat: 3g • Protein: 7g • Sugar: 11g • Fiber: 6g

Ingredients:
1 ½ cups oats (1 cup of ground oats, ½ cup of whole oats)
1 ½ Tbsp Sunfood Superfoods raw organic red maca powder
1 tsp baking powder
1 ½ tsp cinnamon
½ cup unsweetened applesauce
1/3 cup almond milk
1 Tbsp maple syrup

Preheat the oven to 350 degrees. Mix the ground oats, whole oats, red maca powder, baking powder, and cinnamon in a bowl. Then fold in the applesauce, almond milk, and maple syrup and mix until well combined. Pour the batter into a muffin or cupcake tray to make three muffins. Bake for 20 to 22 minutes. Let cool for 10 minutes and enjoy!

Related: Shops all sorts of superfoods to support your health.

 

3. Black Maca Coconut Bites

*makes 18 bites

Calories: 79 • Carbohydrate: 8g • Fat: 5g • Protein: 2g • Sugar: 4g • Fiber: 2g

Ingredients:
1 cup cashews
½ cup unsweetened shredded coconut
½ cup pitted dates (80 g)
¼ cup unsweetened cocoa powder
1 ½ Tbsp Sunfood Superfoods raw organic black maca powder
2 Tbsp coconut water (or other liquid)

Combine the cashews, coconut, and dates in the food processor and pulse until the mixture is coarsely ground. Add the cocoa powder, black maca powder, and coconut water. Blend on low for one to two minutes until the texture becomes more fine and uniform. Scrape down the sides with a spatula or spoon and blend on high for  another one to two minutes until you have a thick, creamy texture. Spoon out tablespoon-sized portions of the mixture to roll into 18 individual balls. If desired, coat the balls in more shredded coconut. Enjoy!

 

4. Mini Maca Superfood Cheesecakes

*makes seven mini cheesecakes

Calories: 331 • Carbohydrate: 28g • Fat: 23g • Protein: 5g • Sugar: 19g • Fiber: 3g

Ingredients:

For the crust:
½ cup pitted dates (80 g)
½ cup pecans
1 Tbsp plnt gelatinized maca powder
2 Tbsp ground flax seeds

For the cheesecake filling:
1 cup cashews, soaked in water for 4 hours or more
1 cup canned coconut milk, chilled
1/3 cup maple syrup
3 Tbsp coconut oil, melted

For topping:
¼ cup mixed berries

In a food processor, blend together the crust ingredients (dates, pecans, maca, flax seeds) on high until a fine, sticky mixture is formed. Line a cupcake tray with seven cupcake liners and press the crust mixture into the liners. Strain the cashews and add them to the food processor. Remove the canned coconut milk from the fridge and scoop out only the thick, top portion. Add the coconut milk and maple syrup to the food processor and blend for two to three minutes until the mixture is smooth. Add the melted coconut oil and blend again another one or two minutes, until creamy. Pour the cheesecake cream on top of the crusts in the cupcake liners. Stash in the fridge for one to two hours so the cheesecakes can set and thicken. Top each with berries and enjoy! (Keep these stored in the fridge so they stay firm.)

4 Satisfying Snacks That Taste Like Cheating

The perfect snack is quick, healthy, satisfying enough to get you through to your next meal, and delicious enough to keep you from sneaking off to the vending machine.

So when baby carrots and unsalted nuts just aren’t doing it for you, these four treats—waffles and donuts included—most certainly will. (You read that right: waffles and donuts.) They’re all packed with good-for-you ingredients, protein, and fiber to keep you full and happy as a clam.

Consider your cravings crushed.

Nutty Coconut Chocolate Donuts

 

Ingredients: oats, unsweetened cocoa powder, Next Step Swiss Chocolate Fit N’ Full shake mix, stevia, baking powder, coconut oil, and water. 

Berry Chia Pudding Parfait

 

Ingredients: chia seeds, almond milk, Next Step AppeFIT mixed berry powder, Greek yogurt, mixed berries, granola, and stevia

Sweet ‘N’ Vanilla Waffle

 

Ingredients: oats, egg whites, Next Step French Vanilla Fit ‘N Full powder, baking powder, sliced strawberries and blueberries, and water. 

No-Bake Apple Pie Protein Bars

 

Ingredients: oats, Next Step French Vanilla Fit ‘N Full powder, Next Step AppeFIT apple punch powder, almond butter, maple syrup, and apple pie spice (or cinnamon).

Everything You Need To Know About Vitamins A-K In 3 Minutes

Sure, you take a daily multivitamin—but do you have a solid grasp of what’s actually in it? There are a whole lot of letters on that label…

Don’t worry, you’re not alone if you don’t know the difference between vitamin A and vitamin K. After all, there are 13 vitamins in total, and each has a unique, health-benefiting function. We’ve got the CliffsNotes so you always know what nutrients you’re taking.

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Get Jacked With Arnold Winner Sadik Hadzovic’s Daily Workouts

If anyone knows a thing or two about getting jacked it’s Sadik Hadzovic. The IFBB Pro, GAT Sports athlete, and former Arnold Classic winner hits the weights hard to build his famous physique—and he shared his daily go-to workouts with us so you can train and grow like a champ, too.

Follow along with Sadik’s workouts all week long and prepare for the hurt—and the gains—to come raining down.

Day 1: Chest

 

Day 2: Shoulders

 

Day 3: Back

Related: Sadik powers up his training with GAT Nitraflex. 

Day 4: Arms

 

Day 5: Legs

Move Over, Pumpkin Spice: Maple Is Where It’s At

Before football and apple-picking seasons even start, when our air conditioning is still running at full blast, begins the latte-filled pumpkin spice craze. But after what feels like a straight decade of pumpkin spice everything on an annual basis, the trend is as stale as a week-old farm stand donut. In our humble opinion.

So we’ve got a bold idea: This year, nix (or simply cut back on) the pumpkin spice for the equally fall-friendly (and infinitely more awesome) maple. We’re talking pure, sticky, sweet maple syrup—not that high-fructose corn syrup nonsense you get at the diner.

You may think maple syrup is only good for soaking a stack of pancakes, but this natural sweetener actually offers a number of benefits.

We’re not denying that it contains a lot of sugar (almost 27 grams in two tablespoons), but that doesn’t mean maple syrup is the same as table sugar. “Pure maple syrup is considered a whole food,” says Jaclyn Jacobsen, M.S., nutritionist for The Vitamin Shoppe. That certainly can’t be said for table sugar, or even cane sugar, because the original sugar cane goes through chemical processing to turn it into the granulated stuff we all know.

Because maple syrup is still generally in its original form (it’s heated to thicken it up), its nutrients are still intact, and so it has more to offer than table sugar or other more-processed sweeteners. “Pure maple syrup contains 24 different antioxidants,” says Jacobsen. And though it doesn’t contain all 24 in high amounts, there are two worth noting: zinc and manganese. (Quick reminder: antioxidants fight damage from environmental stressors called ‘free radicals.’)

“Zinc is a mineral and antioxidant that supports your immune system, while manganese supports fat and carbohydrate metabolism,” Jacobsen explains. Two tablespoons of pure maple provides about 12 percent of your daily value for zinc and more than 60 percent of your daily value for manganese.

Another perk of maple is that it’s lower on the glycemic index than regular ol’ cane sugar, meaning it doesn’t have quite as rollercoaster-y an effect on your blood sugar and insulin. That’s good news, considering frequent blood sugar spikes can cause weight gain and insulin resistance, which is a precursor to diabetes, Jacobsen says. (Just keep in mind that this doesn’t mean people with blood sugar-related health issues can go willy nilly on the stuff—it’s still high in sugar.)

So, did we sell you on maple’s awesomeness? Grab yourself a bottle (look for one with just a single ingredient: pure maple syrup) and enjoy that sweet, sweet flavor straight through ‘til spring. “You can use maple syrup to make vegan ice cream, sweeten up protein shakes, or bake your favorite treats,” Jacobsen suggests. Some of our favorites are Now Foods’ organic maple syrup and Maple Guild’s organic cinnamon-infused maple syrup.

Check out Jacobsen’s recipe for delicious vegan ice cream, sweetened with maple:

Ingredients:
3 medium bananas, sliced and frozen
½ cup coconut cream
2 tablespoons pure maple syrup
½ teaspoon pure vanilla extract

Add the bananas to a blender or food processor and blend until smooth. Add the coconut cream, maple syrup, and vanilla, and again blend until smooth. (Scrape down the sides of the blender as needed.) Enjoy immediately if you like super-soft ice cream, or pour into a freezer-friendly container and freeze for three to six hours. Allow to thaw for 10 minutes before scooping.

Brand Spotlight: Rainbow Light

We have all sorts of ROYGBIV love for Rainbow Light, a nutritional supplement company founded in 1981. With the brand recently launching their new Vibrance line, we reached out to learn a little more about their origins and mission statement. Check out our Q&A with Rainbow Light general manager Ruben Monheit.

How was Rainbow Light originally envisioned?
Rainbow Light was founded in 1981 in Santa Cruz, California. Our goal was to provide healthy, nutritional supplements grounded in the power of nature.

We believe that nutrition is a powerful catalyst—it restores balance to everyday living and promotes a vibrant, happy, healthy life. Our aim is to create nutritional supplements that unlock a new state of fulfillment (when taken as part of a healthy lifestyle).

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We invest heavily in science and innovation, aiming to shape the industry with advancements in nutritional supplementation. In fact, in 1984, Rainbow Light introduced the first ever food-based multivitamin.

We also aim to support digestive health and promote energy with our combination of vitamins, fruits, greens, probiotics and enzymes—so our customers can be their best, most energetic selves.

What is the meaning behind the brand name?
The name stems from our first product offered: spirulina. Our researchers found that spirulina refracts all the colors (which reveal the full range of nutrients in spirulina) of the rainbow when viewed under a light spectrophotometer. Plus, spirulina can still be found in all of our multivitamins.

What can consumers expect when they buy a Rainbow Light product?
Rainbow Light customers can always expect unsurpassed purity, quality, and the best combination of vitamins, minerals, and botanicals in each product. We rely on scientific research to determine what is best to include in each vitamin so we can provide the very best nutrients for your family.

Related: Shop Rainbow Light products, from gummies to tablets. 

Social responsibility seems to be very important to Rainbow Light—why?
Rainbow Light is dedicated to promoting improved health so that individuals and communities can thrive. We feel it is our responsibility to extend our support for human health beyond just our customers—and help those facing malnutrition to get the nourishment they need to live healthy, productive lives. By helping women and children in food-insecure areas around the world, we aim to ensure a prosperous global community for years to come.

By exercising our corporate social responsibility, we help build a stronger state of health for our global community through our founding-supporter partnership with Vitamin Angels, bringing life-saving nutrients to women in developing nations in communities around the globe, including 23 states in the US.

Rainbow Light’s one percent for Global Good program is an initiative in which one percent of all product sales are donated in the form of multivitamins for women and children to food-insecure areas of the world through our partnership with Vitamin Angels.

Rainbow Light is also committed to constant improvements in our own business practices that support a healthy environment. We support organizations like Save Our Shores and 5 Gyres, and continuously strive to improve our corporate footprint. As the first supplement company in the world to convert to 100 percent recycled EcoGuard bottles, we have reduced our package footprint by 92 percent, keeping millions of plastic bottles out of the waste stream annually.

How is Rainbow Light a female-friendly and inclusive brand?
Rainbow Light was led for over 30 years by a woman president/CEO and has always employed equal opportunity hiring practices, flexible schedules for parenting, and support for the healthy lifestyle of its employees.

We’ve also been a leader in customized nutrition for women, and were the first brand to introduce food-based prenatal and women’s multivitamins, as well as the first one-per-day women’s and prenatal formulas.

4 No-Bake Desserts That Are Packed With Protein

Newsflash: Cookies and shakes are NOT the only treat you can make with your favorite protein powder. You don’t even need to fire up the oven to transform that protein into a cheesecake, piece of fudge, or, yes, even truffle.

These mind-blowingly-good treats from Andréa Marchese of Andréa’s Protein Cakery are decadent but macro-friendly—and incredibly easy to make. Seriously, if you have a habit of burning everything, these recipes will change your life.

Whether you’re in the mood for fudgy chocolate, strawberries and crème, snickerdoodle, or birthday cake, there’s a treat here for you.

No-Bake Protein Brownie Bites

*makes nine pieces (one serving is three pieces)

Calories:  203 • Carbohydrate: 12g • Fat: 8g  • Protein: 21g • Sugar: 5g • Fiber: 5g

Ingredients:
¼ cup natural applesauce (62.5g)
2 Tbsp. almond butter (32g)
4 scoops Vital Proteins Collagen Whey Protein (82g)
2 Tbsp. coconut flour (14g)
1 tsp cacao powder (or cocoa powder) (1.87g)
sprinkle of stevia powder, to taste
pinch of sea salt

In a large bowl, mix applesauce and almond butter. Add remaining ingredients and mix well, using your hands to combine fully. Line a square baking pan or sheet with parchment paper. Transfer dough to pan or sheet and shape into a square about an inch thick. Wrap the parchment paper around the dough and refrigerate for a few hours. Cut into nine pieces and enjoy! Store any extras in the fridge.

Note: You can substitute other nut butters in for almond butter, but protein-infused nut butters may make the dough stickier.

Birthday Cake Protein Truffles

*makes four pieces (one serving is two pieces)

Calories:  182 • Carbohydrate: 9g • Fat: 10g  • Protein: 16g • Sugar: 5g • Fiber: 2g

Ingredients:
1 scoop Dymatize Iso 100 Birthday Cake whey protein (30g)
¼ cup almond flour (28g)
1 ½ Tbsp. water
¾ tsp natural sprinkles (3g)
½ oz. white chocolate (14g)

In a large bowl, mix protein powder and almond flour. Then add water and continue to mix. Add half a teaspoon of sprinkles (the rest will be used for decoration) and use your hands to fully combine the dough. Divide the dough into four pieces, roll each into a ball, and place them on a parchment-lined plate or silicone mat. Microwave white chocolate for about 20 seconds to melt it. Drizzle the chocolate over the truffles. Top with the remaining sprinkles and enjoy! Store any extras in the fridge.

Note: Almond flour gives these truffles nice texture and flavor. Other nutmeal flours will yield a similar result but grain or coconut flours are not recommended. 

Related: 4 Protein Cookies That Taste Just Like Grandma’s Classics

Strawberry Protein Fudge

*makes six pieces (one serving is three pieces)

Calories:  174 • Carbohydrate: 10g • Fat: 13g  • Protein: 12g • Sugar: 1g • Fiber: 0g

Fudge Ingredients:
1 scoop BodyTech Whey Tech Pro 24 Strawberries & Cream whey protein (31g)
1 Tbsp. confectioners erythritol (15g) or sweetener of choice
1 ½ Tbsp. water
2 Tbsp. palm oil shortening (24g)

Topping Ingredients:
1 medium strawberry, chopped (25g)
1 tsp calorie-free strawberry syrup

In a bowl, mix protein and confectioner’s erythritol. Add water, and mix until smooth. Then add palm shortening and mix well. Line a mini loaf pan with parchment paper and spoon fudge mixture into the pan. Refrigerate for several hours so the fudge can set. Top with calorie-free syrup and chopped strawberry and cut into six pieces. Stash any leftovers in the fridge.

No-Bake Snickerdoodle Protein Cheesecake

*makes three servings

Calories:  272 • Carbohydrate: 11g • Fat: 18g  • Protein: 19g • Sugar: 4g • Fiber: 1g

Crust Ingredients:
1 bag (1oz) Cinnamon Ips Chips 

Cheesecake Ingredients:

1 package Neufchâtel cheese (or low-fat cream cheese)
4 oz. plain non-fat Greek yogurt
1 scoop PEScience Snickerdoodle Select Protein

Topping Ingredients:
1/8 tsp ground cinnamon
½ Tbsp. erythritol

Crush the Ips Chips, distribute into three individual serving cups, and set aside. In a bowl, mix the Neufchâtel and Greek yogurt until smooth. Then add the protein powder and mix well. Spoon cheesecake mixture into the serving cups and set aside. Mix the erythritol and cinnamon, and sprinkle onto the cheesecake cups. Refrigerate for several hours so the cheesecake can firm up, then enjoy! Store in the refrigerator.

Notes: The cheesecake ingredients mix best at room temperature. You can substitute regular fat-free cream cheese for the Neufchâtel, but the cheesecake may not set as firmly.

Related: Grab a pre-made protein treat when you don’t have time to make your own.

14 Guilt-Free Game Day Snacks That Put Nachos To Shame

Five-layer dip, napkins stained with buffalo wing sauce, and far too many beers—that’s what football season looks like for a lot of people. But this season, you can arm yourself with better-for-you eats in hopes of making it to Super Bowl time with your jeans still buttoned.

We took one for the team and chowed down on tons of snacks to identify the MVPs. (It’s hard work, but somebody’s gotta do it…) Here are the ones that made the cut—and why we liked them so much:

1. Chocolate Almond Butter Pretzel Dunkers

For the perfect combination of salty and sweet, go right ahead and dunk your favorite pretzels (we like Glutino’s gluten-free pretzel twists) in some nut butter. We kicked the snack up a notch by dunking our pretzels in Angry Mills’ Chocolate Chaos caffeinated almond butter.

“This combo tastes like the chocolate-covered pretzels you’d get at the candy store.”—Jessica Prinzi, international regulatory specialist

“This almond butter is really chocolatey, and the caffeine and extra protein are major bonuses!”—Thomas Li, product development specialist

2. Kettle Brand Moscow Mule Potato Chips

Who needs booze when you can enjoy cocktail-flavored potato chips! These thick, crinkle-cut chips are also flavored naturally with ingredients like ginger, lemon, and lime oil.

“Literally a Moscow mule drink in a chip! So good!”—Jennifer Peña, video editor and producer

“These are really flavorful, with a nice hint of spice.”—Nick Marinelli, Director of Regulatory Affairs

3. Epic Bar Sesame BBQ Chicken Jerky Bites

These chicken jerky bites are totally swappable for fat-loaded sesame BBQ wings. And for just 90 calories, you’ll still enjoy a filling eight grams of protein (and just two grams of fat).

“Nice smoky barbecue flavor that’s perfect for summer!”—Jessica Prinzi, international regulatory specialist

“Very soft with a great mouth feel, and very easy to chew. A good light barbecue flavor.”—Dustin Elliott, senior brand manager

4. Three Jerks Maple Bourbon Churro Filet Mignon Jerky

Filet mignon beef jerky is a real thing—and if that alone isn’t tempting enough to your taste buds, a flavor like ‘maple bacon churro’ should be! Three Jerks describes it as “sweet and boozy.” Are you sold yet?

“You can definitely taste the bourbon in here! It has an interesting sweetness to it.”—Lauren Del Turco, associate editor

5. Krave Chili Lime Beef Jerky

Yes, a third jerky option is necessary when you’re opting out of fried wings and hot dogs galore. Krave’s chili lime jerky is so zesty and tender you’ll forget every piece of tough jerky in your past.

“A great combination of spicy and sweet—with a serious kick.”—Andres Arce, international relationships analyst

“This is the perfect spicy, high-protein snack!”—Jessica Prinzi, international regulatory specialist

6. All-Natural Chips and Salsa

Steer clear of sketchy ingredients in chips and dips and go for the more natural ones with Garden of Eatin’s Sesame Blues tortilla chips and Green Mountain Gringo’s medium salsa.

“One of the best salsas I’ve ever tasted.”—Brian Tanzer, Manager of Scientific Affairs

“The chips have a nice crunchy texture that feels really hearty.”—Lauren Del Turco, associate editor

7. Toffee Nut Butter-Dipped Dark Chocolate

Indulge your sweet tooth with clean ingredients and zero guilt by slathering protein-packed Nuts ‘N More Toffee Crunch high-protein peanut butter onto a piece of Endangered Species Chocolate Co.’s Supreme dark chocolate.

“This is a beautiful, luscious combination.” – Lauren Del Turco, associate editor

“A bonfire essential.” –Andres Arce, international relationships analyst

8. Angie’s Boom Chicka Pop Cheddar White Cheddar Popcorn

There’s something really satisfying about licking cheesy goodness off your fingers after a snack. Angie’s white cheddar popcorn lets you do just that—without any of the usual artificial colors and flavors.

“I will sneak this into the movie theater.” – Carl Borman, social media specialist

“Light and tasty, with a nice natural flavor.”—Nick Marinelli, Director of Regulatory Affairs

9. LIFEAID PARTYAID Drink

When you’ve been up late watching the game (or feeling groggy after a few beers), a can of PARTYAID is just what you need. The drink provides electrolytes to keep you hydrated and a whole slew of vitamins (including a bunch of Bs, C, and D) to help you bounce back.

“Tastes like a light-sugar version of my favorite energy drink. So yummy.”—Jennifer Peña, video editor and producer

10. Quest Sour Cream and Onion Protein Chips

Quest’s protein chips satisfy crunch cravings and pack all the intoxicating flavor of sour cream and onion without sacrificing your nutrition. At just 120 calories a bag, they’re fat-free and contain just five grams of carbs—with a whopping 21 grams of whey protein.

“These have that super-pungent but amazing odor of regular sour cream and onion chips—so satisfying.”—Lauren Del Turco, associate editor

11. Icon Meals Canadian Maple Protein Popcorn

If you’re going to treat yourself to some candied popcorn, you might as well get some protein out of it, right? With three grams of fat, 22 grams of carbs, and 10 grams of protein, Icon Meal’s maple popcorn is a more balanced sweet tooth-satisfier than your average treat. Good luck stopping after one serving!

“Breakfast waffle meets popcorn! HEART EYES.”—Carl Borman, social media specialist

“Perfect for anyone with a sweet tooth.”—Brian Tanzer, Manager of Scientific Affairs

12. Enlightened Crispy Marshmallow Treats

Our favorite childhood treat just got a healthier makeover. With nine grams of sugar and 15 grams of protein, they’ll satisfy your sweet tooth and keep you full.

“I could bring these to a party and people would think they’re the original rice cereal marshmallow treats. They’re definitely a good alternative.” –Andres Arce, international relationships analyst

“This is like a marshmallow bar and a rice cake had a child. I love it.” –Thomas Li, product development specialist

13. Zenify Zero Sugar Natural Stress Relief Drink

Any true fan knows that watching their team can be downright stressful. Zenify’s stress-relief drink is loaded with antioxidants (more than 15 cups of green tea’s-worth, to be exact) to help your body fight that final quarter freak-out. It also offers tons of B vitamins and vitamin C.

“If this helps with stress, I wouldn’t mind being stressed out. It’s sweet but not too sweet, and sugar-free! Perfect.”—Carl Borman, social media specialist

“Good flavor with a clean finish and zero aftertaste.”—Dustin Elliott, senior brand manager

14. Protes Tangy Southern BBQ Protein Chips

More macro-friendly than your average barbecue munchies, Protes’ chips are sweet and spicy, with just four grams of fat and 15 grams of protein.

“Great barbecue flavor and very crunchy!” –Jennifer Peña, video editor and producer

How To Finally Strengthen Your Weakest Muscle Groups

We all have a muscle group (or two) that just doesn’t want to pop (lookin’ at you, calves…), and they totally put a damper on our gym selfies. But even if you have genetically-challenged calves—or stubbornly small triceps—you do have some power to help them finally grow.

All it takes is a little strategy, courtesy of Kaged Muscle‘s Kris Gethin. Put Gethin’s advice to work as you train to balance out your bod and make the gains you crave.

 

Related: Fuel your workouts and your muscles with Kaged Muscle supps. 

Kris Gethin’s 3 Best Tips For Building Your Chest

For a chest that really pops, you need to hit your upper pecs hard. Maximize your chest day with these upper-body-pumping tips from celebrity trainer and Kaged Muscle CEO Kris Gethin. Take Gethin’s three strategies to the gym with you for a more effective, muscle-building workout.

Slug back your preworkout and get to it!

 

Related: Kaged Muscle supps are now available at The Vitamin Shoppe!

Level Up Your Tea Game With These Non-Traditional (And Delish!) Recipes

Tea is chock-full of ingredients that do our body good, and with so many varieties out there, you’re guaranteed to find a tea to sip for every need. Upset tummy? There’s ginger for that. Want to show your immune system some love? Hey, turmeric. Looking for an antioxidant boost? Brew up some hibiscus. (You get the picture.)

But that doesn’t mean you need to sip mug after mug to reap those benefits. With a little creativity, you can transform your average cup of tea into a luxurious latte, summertime drink, or even a snack. Put these fun recipes from Alvita to the test:

1. Easy Golden Milk

This warm and slightly spicy drink is comforting and soothing. Wondering what’s up with the black pepper? It helps your body get the most benefit from that immune and digestion-supporting golden turmeric!

Ingredients:
2 cups unsweetened almond milk
2 teabags Alvita turmeric root tea
¼ tsp ginger powder
¼ tsp black pepper
1 scoop Reserveage Collagen Replenish Powder
2 tsp honey (optional)

Directions:
In a small saucepan, heat almond milk until hot, but not boiling (about three to five minutes). Add teabags and let steep for five to eight minutes. Remove teabags and add ginger powder, black pepper and collagen powder. Stir until combined. Pour into mugs, add honey if wanted, and enjoy!

Related: What Happened When I Drank Golden Milk For 30 Days Straight

2. Hibiscus Fruit Roll-Ups

Who knew? Try mixing your favorite fruits with tea to make this kid-friendly recipe.

Ingredients:
1 cup water
2 teabags Alvita hibiscus tea
1 cup sliced peaches (fresh or frozen)
1 cup strawberries
¼ cup sugar
1 Tbsp. lemon juice

Directions:
Preheat the oven to 200 degrees. Boil water in a small saucepan and let tea bags steep for five minutes. Reduce heat to medium and add sugar to the saucepan. Let sit until about half the liquid has evaporated. In a blender, puree peaches and strawberries. Add pureed fruit and lemon juice to the saucepan and cook until mixture thickens (about 20 to 30 minutes). Spread mixture onto a baking sheet (lined with either a splat mat or wax paper) in a very thin layer. Bake for three to four hours—or until the mixture is no longer sticky to the touch. Let cool for 20 minutes. Place fruit leather on fresh wax paper and cut into long strips. Roll up to eat immediately or store in the refrigerator.

Related: How To Find The Best Herbal Tea For Your Needs

3. Spiced Iced Tea

This is not your average iced tea. The perfect combination of citrus and spice, the recipe is both soothing and refreshing.

Ingredients:
6 cups water
4 whole cloves
1 cinnamon stick
2 teabags Alvita ginger root tea
2 teabags Alvita turmeric root tea
1 cup orange juice
1 whole orange, thinly sliced
1 whole lemon, halved

Directions:
In a medium saucepan, combine water, cloves and cinnamon stick, and bring to a boil. Remove saucepan from heat and add all four teabags. Steep for seven minutes. Pour orange juice into a large pitcher and add orange slices and juice from the lemon. Strain tea into pitcher, and chill until cold. Serve over ice.

Related: Check out a large variety of teas from Alvita.

5 Ways To Crush It With A Resistance Band

Throwing barbells and dumbbells around isn’t the only way to build strength. With a set of resistance bands you can score a solid pump and push both your muscles and your cardio to the max.

These resistance band moves come in clutch when you’re traveling, need a break from the weights, or just don’t feel like leaving the house to hit the gym. Get ready to feel the burn:

 

Related: Find an energy bar to fuel your next workout.