Blog
Is My Metabolism Failing?
In this episode of the Busy People Getting Fit podcast, Dr. Tiffany Breeding (Dr. Tiff), author of The Metabolic Makeover: 8 Weeks to Macro Mastery, breaks down what many of us get wrong about our metabolism—and how to fix it.
We hear phrases like “my metabolism is broken” all the time. But according to Dr. Tiff, that’s simply not true. Your metabolism may slow, adapt, or become inefficient—but it never truly fails. And the best part? You can reverse the trend with the right lifestyle and nutrition changes.
Fueling Your Performance: Nutrition Strategies for Athletes
When it comes to training smart and eating well, athletes know that what you fuel your body with can be as important as your workout. In a recent episode of the Busy People Getting Fit podcast, Bryan White sat down with Ahmed Zaher—a dedicated triathlete coach with decades of experience—to unpack essential nutrition strategies for athletes of all ages. Below, we break down the conversation using our Blue Eagle Blog Post Template, delivering practical tips that you can apply immediately.
Understanding Anti-Inflammatory Diets
Anti-inflammatory diets focus on consuming foods that may help reduce chronic inflammation in the body. Chronic inflammation has been linked to several health issues, including heart disease, diabetes, arthritis, and even certain cancers. By choosing nutrient-dense, whole foods and minimizing pro-inflammatory items, these diets aim to promote overall health and well-being.
Why You Shouldn’t Do A Nutrition Challenge
Nutrition challenges can be an incredible way to kickstart healthy habits, but not all challenges are created equal. Before committing to one, it's essential to ensure that the challenge aligns with your goals, lifestyle, and preferences. Let’s break down the five things you should consider when deciding whether a nutrition challenge is right for you.
Motivation Monday - Conquer Your Mornings
Happy Monday, Blue Eagle!
Even though the lazy days of summer are here, we are still pretty busy. One of the best ways to have a fulfilling day among the busyness, is to start with a nutritious breakfast.
Breakfast Ideas
Here are some easy ideas:
Overnight oats with yogurt and berries
What Makes Snacking So Hard?
6 Ways You Are Self-medicating and Don't Even Know It
Today, we're diving into a topic that might hit close to home for many of us – "6 Ways You Are Self-medicating and Don't Even Know It." It's crucial to recognize these habits so that we can make positive changes in our lives. Let's break down each of the six ways we might unknowingly be self-medicating:
Specific Tips for Making It Through the Holidays
Following up on last week's podcast, Clancie and Bryan talk about specific strategies for hydration, planning treats, eating healthy, socializing, and accountability.
💙 hydration! Hydration! HYDRATION!
🦅 Plan your treats
💙 Eat healthy the rest of the day
🦅 Socialize away from the buffet
💙 Find an accountability partner
Say What? Fruit is Making Us Fat?
Is Fruit Making Me Fat?
Excessive consumption of fructose, which is the sugar found in fruit, is the #1 sugar source causing obesity in America. But fruit IS NOT making you fat! Fructose in the form of high-fructose corn syrup found in sugary beverages and processed foods is the leading cause of obesity in Americans.
TLDR… eat the fruit!!
Sign Up! Get Back on Track with Your Nutrition
Get back on track after the holidays with our four-week Nutrition Jump Start beginning on January 13. Blue Eagle members and your friends are all invited to join us.
Constipated? Here's Why And What You Can Do About It
Preventing and Treating Constipation
💙 4 Ways to get your digestive system flowing again
🦅 What causes constipation?
💙 Why does traveling seem to cause constipation?
What Supplements Should You Take?
Performance Enhancement. Athletes and individuals engaged in physical activities may benefit from supplements that enhance performance, such as protein powders, creatine, or branched-chain amino acids.
What about Caffeine?
💙 What are the impacts of caffeine?
🦅 How much caffeine is too much caffeine?
💙 What are the best sources of caffeine?
🦅 What sources should be avoided?
23 Ways to Sneak Protein into Your Diet
There are plenty of tasty ways to sneak in that protein!
Try adding lean protein sources to your favorite meals. For example, toss some grilled chicken or tofu into your salad, blend a scoop of protein powder into your smoothie, or mix beans into your pasta dishes.
Have You Ever Bought a Cow?
There are many benefits to buying a pasture-raised cow to eat. Here are some of the most important ones:
Better taste. Grass-fed beef is generally considered to have a better flavor than grain-fed beef. This is because grass-fed cows have a higher concentration of conjugated linoleic acid (CLA), which is a type of fatty acid that gives meat its flavor.
Where Should You Not Put a Fruit Bowl?
Here are some places where you can put a fruit bowl:
On the kitchen counter… This is a good place to put a fruit bowl because it is visible and accessible.
Hate Cooking? Easiest Ways to Prepare Veggies
Raw veggies. Raw vegetables retain most of their nutrients. They have more fiber, more antioxidants, and are low in calories…
Losing Those Last 10 Stubborn Pounds
Losing those last 10 lbs can be frustrating and debilitating. Regain control with Bryan's advice.
Indulge on Foods Worth Indulging
You think you can't enjoy life, parties, drinks, etc., and get fit? WRONG!! The trick is indulging *only in* foods worth indulging.
Talking Breakfast with a Nutrition Coach
Breakfast is important for weight loss and muscle gain. When you skip breakfast, you're more likely to overeat later in the day. Eating breakfast also helps to boost your metabolism and give you the energy you need to power through your morning.
There is no one-size-fits-all breakfast. What works for one person may not work for another. Experiment with different breakfast foods and find what works best for you. Some people prefer a high-protein breakfast, while others prefer a high-carb breakfast.
Don't be afraid to get creative with your breakfast. There are endless possibilities when it comes to breakfast. You can make a smoothie, eat oatmeal, have eggs, or even have a protein shake. Get creative and have fun with it!
Here are some additional tips for making the most of your breakfast:
Choose nutrient-rich foods. When you're choosing breakfast foods, look for foods that are high in protein, fiber, and vitamins. These foods will help you feel full and satisfied, and they will also provide your body with the nutrients it needs to function properly.
Make breakfast part of your routine. Just like you wouldn't skip brushing your teeth in the morning, don't skip breakfast. Make it a habit to eat breakfast every day.
Don't be afraid to ask for help. If you're struggling to figure out what to eat for breakfast, talk to a nutritionist or registered dietitian. They can help you create a breakfast plan that meets your individual needs.