LATEST NUTRITION ARTICLES

for the Online Fitness Community

The Benefits of Garbanzo Beans + 30 Delicious Recipes

Garbanzo beans (or chickpeas) are a good source of protein, fiber, folic acid, and manganese. Although mostly used in hummus and on salads, there are so many other great uses for this superfood.

Here are 30 different garbanzo bean recipes I think you’ll love!

Snacks and Appetizers

1. Spicy Roasted Chickpeas

Whoever coined the phrase "simplicity at its finest" must've had chickpeas in mind, and this recipe proves how right they were. Since it doesn't use anything but a dash of olive…

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7 Delicious Prepare-in-Advance Breakfast Recipes

Are your mornings so hectic you have a tough time fitting in a healthy, well-balanced breakfast? If so, I think you’ll find these 7 prepare-in-advance breakfast recipes helpful.

1. Pumpkin Overnight Oatmeal
Get into the spirit of fall with this delicious pumpkin overnight oatmeal from Kim's Cravings — an indulgent morning treat that takes five minutes to make and has only 238 calories!

2. Freezer-Friendly Breakfast Burritos
The savory-breakfast fans out there will love these easy,…

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Top Health Benefits of Cauliflower & 3 Delicious Recipes

If you enjoy a warm grilled cheese sandwich right off the skillet, but don’t want to sabotage your progress or your health, you are going to LOVE this video:

Cauliflower Grilled Cheese Sandwich:



You won’t believe how delicious this recipe is, especially when you realize the “bread” is made from cauliflower!

Cauliflower is jam-packed with nutrients, yet so low in calories – it’s perfect for fat loss!

…and you can enjoy delicious recipes like these...

Cauliflower Breakfast…

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Healthy Strategies When Dining Out

I know all too well what most diet programs are like. As a fitness professional, I’ve heard my clients tell me heartbreaking story after story about the way they’ve deprived themselves for the sake of a new fad.

Invariably, they slip right back into their old ways – and who wouldn’t? Most diets suck all the fun out of life. It’s horrible to feel like you can’t go out to dinner just because you’ll be too tempted by your old favorites on the menu.

I hear this all the time: I know I should…

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6 Road Trip Snack Hacks Under 250 Calories

6 Road Trip Snack Hacks Under 250 Calories

With Labor Day Weekend right around the corner, I wanted to give you 6 travel-friendly snacks you can take with you (or use any time “on-the-go"). They’re all less than 250 calories per serving, designed to keep you full and satisfied, and really easy to make. I hope you find these 6 snack recipes helpful!

1. BLACK & WHITE BANANA GRANOLA <= click!

Make this black-and-white banana granola to satisfy your sweet and crunchy cravings. Flavored with chocolate and vanilla, this two-toned treat…

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The Top 10 Health Benefits of Avocado Oil

Have you tried avocado oil? I used olive oil almost daily because of it’s delicious taste, versatility, and health benefits … but I recently discovered avocado oil and love it even more. In fact, it’s my new favorite source of healthy fat!

After sending a recent email on why I love avocado oil so much, the owner of Ava Jane’s Kitchen contacted us offering all FITera members a free full-sized bottle to try with NO obligation or further charges, ever. All he asks is that you help cover the…

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10 Delicious Low Calorie Zucchini Recipes

One medium zucchini has just 33 calories, yet is high in potassium, offers a good source of dietary fiber, and provides 58% of the daily value for vitamin C? Impressive, right?! Here are 10 delicious zucchini recipes I think you’ll enjoy - just click each of the recipe titles for the recipe!

1. SHRIMP & ASPARAGUS ZOODLE PASTA <-- CLICK!

It takes just 20 minutes to whip up this quick-and-easy, low-carb garlic shrimp and asparagus zoodle pasta. This weeknight dinner uses only 10…

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Top 10 Healthiest Boxed Cereals

Although home-made oatmeal and porridge are two of the best cereals, I get a lot of questions about the healthiest boxed cereals. So here's a top 10 list...

1. Food for Life Ezekiel 4:9 Sprouted Whole Grain Cereal
You've probably heard of Ezekiel 4:9 spouted breads, and this is just like that in a sweet, almond cereal form. There's 8g of protein in a serving, so you'll be full till lunchtime.

Per 1/2 cup: 200cal, <1g sugar, 6g fiber, 8g protein, 190mg sodium


2. Kashi Overnight…

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40 Easy Ways to Sneak Veggies in Your Meals

I hope you find these 40 ways of getting more veggies your diet helpful!

BREAKFAST

  1. Frittata it. We love starting the weekend with an egg-heavy brunch. Mix eggs with veggies for a healthy and hearty breakfast. Bonus points for making enough to munch on all week!
  2. Add minced broccoli to scrambled eggs. This veggie addition doesn't change the texture of eggs and fits in an entire serving of veggies (at least).
  3. Mix cauliflower into scrambled eggs. Steam and purée or finely grate…

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Top 10 Foods That Help Lower Blood Pressure

1. White beans
One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.

2. Tilapia
Four ounces of tilapia provides 8% of the magnesium and 8% of the potassium you need every day.

3. Kiwi
One kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the potassium you need every day.

4. Peaches and nectarines
One medium peach or nectarine provides 1% of the calcium, 3% of the magnesium, and 8% of the potassium…

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