08 Dec Post Workout Essentials

The process of getting fit entails constantly breaking down and rebuilding your muscles. Skipping post workout protein means you will be minimizing the results of your hard work. Since your body is especially receptive to amino acids (the building blocks of protein) after a workout,...

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07 Dec Healthy Holiday Gifting

Welcome to the holiday season! Let the festivities and the gifting begin. Show your loved ones some real love this year and get them a gift that will help them live a healthier life. Here are a few ideas to get you started: 1. Gift of...

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06 Dec Balanced Blonde Salmon Salad

Prep Time: 10 mins. Cook Time: 10 mins - 20 mins (depending on how you cook salmon; shorter if you pan fry, longer if you bake) Ingredients: (per single serving) 4 to 6 oz. salmon filet *wild caught if possible 1 cup spinach 1 cup kale 1 carrot 4 strawberries Fig Balsamic...

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03 Dec Superfoods to Supercharge Your Diet

Superfoods are a simple way to add more nutrients to your diet. They are packed with antioxidants, vitamins, and minerals while providing many other health benefits listed below. Try adding these to your oatmeal, salads, smoothies, or yogurt to add more flavors and a power packed...

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02 Dec TMAC Omelette

Prep & Cook Time: 10 mins. This is my signature omelette- a staple in the TMAC nutrition plan. Here is what you need: -Olive oil or coconut oil -2-4 eggs -Lean meat (turkey or chicken) -Your favorite vegetables (I like spinach, mushrooms, zucchini, peppers and onions) -Salsa or hot sauce (optional) -Avocado (in moderation,...

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01 Dec Eat to Satisfy

  Do you ever think about how much food you should be eating? A good rule of thumb is to eat until you are satisfied, or about 80% full. Often times we fail to do this because we don’t listen to our bodies internal satiation cues....

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30 Nov Healthier Grocery Shopping

Everyone wants to be healthy, but few choose to be healthy. The choice is yours, and it begins with the decisions you make, such as what type of food you buy and keep in your house. We head to the grocery store with the best of...

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29 Nov TMAC Green Juice

Prep Time: 10 minutes Ingredients & Directions: Add the following ingredients to a blender or VitaMix 1. Enough water to cover the blades 2. 1 large handful of ice 3. 1 pear or apple cut up 4. ½ cucumber cut up 5. 1-2 handfuls of spinach 6. 6-10 mint leaves 7. 1-2 inches of sliced...

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28 Nov Eat Nuts, But Don’t GO NUTS!

Nuts are a great source of protein, fiber, healthy fats, vitamins and minerals. Just like with most foods, it’s best to eat them in their raw state. While these are great to incorporate into your diet, it’s important to keep in mind how many you’re...

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