for the Online Fitness Community

4 Ways to Overcome Eating & Guilt

Our relationship with food can be very complex, especially if we struggle with body image issues. Guilt and shame are two emotions sometimes linked to food that can result in negative eating habits. Although the two are similar, there are distinctions between them that are important to understand to develop a healthier relationship with food.

“Food guilt is a negative emotion where you feel bad for something you did or didn’t do related to a decision…

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10 Easy Healthy Eating Resolutions

Ah, the New Year. A perfect time to resolve to have your best year yet. But “have the best year yet!” is a pretty lofty resolution that probably gets ditched sometime in February. Instead, why not resolve to make small changes that add up to a great year — starting with eating more healthfully (which leads to feeling better, performing better, etc).

We’ve rounded up our 10 best healthy-eating resolutions to help you rally for your best year yet, for real. The great news is they’re all easy,…

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The 7 Protein Ingredients to Always Have in Your Kitchen

Properly stocking your kitchen is the first step towards healthier eating habits. Because when your fridge, freezer, and pantry are packed with good-for-you ingredients, delicious and nutritious meals practically cook themselves.

As you know, protein is critical to your success. And there are many high-protein ingredients to choose from. But some are more affordable and easier to store than others. So, which ones should you purchase and keep in the kitchen?

Registered dietitians…

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6 Healthier Versions of High-Calorie Favorites

Below are some healthier alternatives to common high-calorie meals, desserts, and drinks. By making just a few simple modifications, you can save hundreds of calories and still really enjoy yourself. Check out the difference below and be sure to click the links if any recipes are of interest. I hope you find this helpful!

Swap this: Buffalo Chicken Wings (512 calories)                 …for this: Buffalo Quinoa Cauliflower (178 calories)

Calories saved = 334

Swap this: Apple…

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6 More Ways to Stay on Track Over the Holidays

Ah, the holidays. A time to gather around friends and family, celebrate and rejoice. The time of year when tempers are at ease, hearts are wide open and everyone is hoping to achieve that warm, fuzzy feeling.

Unfortunately, for many, the holidays also mean falling off the workout/diet wagon, drinking like a fish and eating as if there were no tomorrow. We’ve all been there. You have good intentions of hitting the gym, but before you head out you flip on the television and see It’s a…

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10 Stress-Reducing Foods

Certain foods can also help relieve stress in a variety of ways. Healthy comfort foods, like a warm bowl of oatmeal with nuts and berries, for example, boost levels of serotonin, a calming brain chemical.

Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time.

Healthy, well-balanced meals can also counter the impact of stress by boosting the immune system and lowering blood pressure.

Here’s a list of the top 10 stress-reducing…

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30 Proven Ways to Avoid Holiday Weight Gain This Year

Avoiding holiday weight gain may sound as feasible as Santa fitting down billions of chimneys on Christmas Eve, but we promise there are logical strategies to stay on track. Many of us experience weight gain during the festive winter months, but packing on a few pounds in December is far from inevitable.

Don’t get us wrong: The holiday season is all about celebrating, togetherness, and indulging—in moderation. So pass the eggnog and let’s tackle navigating holiday food spreads, hectic…

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How to Make Coffee Drinks Healthier

Did you know that some of the most popular coffee drinks contain up to 700 calories? Even if your first meal follows our program perfectly, you could consume an entire day’s worth of calories before you start your day. Even worse, those calories from your coffee drink offer very little nutritional value.

Fortunately, there are a variety of ways of decreasing the fat, sugar, and calories when ordering your favorite coffee drinks:

  • Start with black coffee. It’s not the coffee that’s…

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20 Tip for a Healthier Thanksgiving

Most people consume between 3,000 to 5,000 calories around the Thanksgiving table. Yikes! While eating often takes center stage during the holidays, that doesn't mean we have to give up on good health. Check out these tips for a fit and healthy holiday, without sacrificing any flavor or fun.

1. Get outside.
Up early? Go for a walk or run to enjoy some pre-festivities alone time, or grab your favorite second cousin to catch up. For something a bit more competitive, round up a group of…

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8 Food Myths You Need To Stop Believing

You can find healthy eating advice on every corner. That doesn’t mean it’s good advice, though. Nutrition research can be confusing, and it’s always changing. Throw in the sensationalistic headlines and the rate at which information is spread, and it’s no wonder the nutrition tips or suggestions you get from your friend are unsound. 

Best-case scenario, following bad advice means you unnecessarily avoid your favorite foods. Worst-case, you end up choosing the unhealthier option all while…

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