Apparently women everywhere have now entered their “protein era.” 😂 It’s in our coffee, yogurt, smoothies, snacks… honestly I’m half expecting someone to suggest adding protein powder to wine next. But truthfully, this “eat more protein” movement may actually make a lot of sense as we age. After 40, women naturally begin losing muscle mass each decade — especially after menopause — and since our muscles are made up of roughly 20% protein, our bodies need more support to main

Meat • 1 lb Chicken thighs, boneless skinless Produce • 3 Carrots • 2 Celery, ribs • 3 cloves Garlic • 1 Onion • 2 tbsp Parsley, fresh...

Ingredients 6 cups vegetable stock (or chicken stock) 1 cup uncooked wild rice 8 oz baby bella mushrooms, sliced 4 cloves garlic, minced...

I’m all about oats lately! 3 Ripe bananas mashed 2 cups rolled oats 1 egg 1 tbsp vanilla 2 scoops Chocolate protein powder 1/4-1/2 cup...

1 cup of “Milk” I use Oat or almond but you can use what ever one you choose. 1 scoop protein powder chocolate preferably 1/4 cup oats 2...

My last race was in 2018 (I think) I had technical difficulties in that race and was one of the last people to finish as I had to walk...

Banana Peanut Butter Bark A healthy sweet treat with many options! 2 bananas sliced in circle discs Lay flat on a nonstick tray, with...

There are sooooo many power bowls or also known as glory bowl recipes, but sometimes some inspiration is needed. Base: Rice Quinoa Barley...

Easy Morning Glory Muffins Ingredients Original recipe yields 12 servings • 2 cups all-purpose flour • 1 ¼ cups white sugar (can use...

INGREDIENTS • 2 ½ cups old-fashioned rolled oats • ½ cup Vanilla Protein Powder • ¼ cup unsweetened shredded coconut • ¼ cup ground...

Ingredients 1 cup butter softened to room temperature 1 cup packed light brown sugar ½ cup white sugar 2 eggs 2 tsp vanilla extract 1 ¼...

Client Update-Dianne As a young gal Dianne was a competitive swimmer for South Africa. She almost made it to the Olympics in 1964 but...

We can see this in our fitness classes when people come together week after week, and it becomes our social time together, well as our...

Ingredients For the Crust: 36 Golden Oreo cookies ( whole cookies with filling ) 6 tablespoon unsalted butter-melted Cream Cheese Layer:...

It's important to recognize that aging is a natural and inevitable part of life. However, there are ways to promote healthy aging and...

Cashew Cookie Dough Balls 1 cup unsalted cashews (or salted) 1/2 cup rolled oats 1/2 cup flour or rice flour 1 1/2 tbsp sugar 1 tsp salt...

Ingredients: 1 cup Israeli Couscous 1cup mini chopped tomatoes 1 chopped cucumber 1/4 cup chopped red onion 1/4 cup chopped peppers 1...

Women supporting women is a powerful force that can bring about positive change in society. It involves women coming together to uplift,...

Who else was raised with the premise that if you're not doing something you're doing nothing? Life now leads us to believe that we need...

Box breathing, is a technique to calm the nervous system, and decrease stress in the body. Begin with a 4 count breath, inhale breath, ...