HealthDesigns.com Blog

A health blog as unique as you are

  • No Prep, 30 Second Marinade/ Dressing

    Looking for a super quick recipe? It doesn't get much easier than this.

    Ingredients
    ½ cup Coconut Vinegar
    ½ cup Coconut Aminos
    Olive Oil to taste if desired

    For a super quick, incredibly yummy dressing or marinade ~ simply mix together equal portions of our Coconut Aminos and Coconut Vinegar and drizzle over salads, steamed veggies, or marinate with your protein of choice and bake, grill, or sauté.  Add olive oil to taste if desired.

  • Cilantro Lime Cauliflower Rice

    Cilantro Lime Cauliflower Rice

    Easy. Healthy. And most importantly - DELICIOUS. Also, check out HealthDesigns.com for anything health, fitness, beauty and cooking related. You can save $5 by using the code SOCIAL :)

    cali rice

    INGREDIENTS
    • 1 head of cauliflower
    • 1 lime
    • 2 cloves of garlic
    • 1 handful chopped cilantro

    DIRECTIONS
    1. Remove leaves from cauliflower and cut head in half. Remove cauliflower from core so you only have the florets. Place in food processor until cauliflower is in small pieces. Place into a pan.
    2. Mince the garlic. Add to the cauliflower in the pan.
    3. Cook over medium heat for 5 minutes, stirring occasionally until cauliflower is slightly toasted and garlic is cooked. Remove from heat.
    4. Toss with cilantro and squeezed juice from the whole lime.

    You'll actually forget it's not rice lol. ENJOY!
    More recipes at blog.healthdesigns.com

    #healthdesigns #cleaneating #eatclean #chipotle #rice #healthyrecipe #bodybuilding #fitfam #fitspo

  • Chocolate Peppermint Protein Shake Recipe


    oatmealshake

    INGREDIENTS
    • 2 scoops chocolate protein powder
    • 1 cup sugar-free vanilla ice cream
    • 1 cup oatmeal
    • 2 cups non-fat milk
    • 1/2 cup water

    • 1/2 tsp peppermint extract
    DIRECTIONS
    Add all ingredients to a blender and enjoy. We recommend the Vortex Mixer! 
  • Happy Pi Day - Shop the Sale!

    March 14th is International Pi Day and we're celebrating BIG. Sort of. For the next 48 hours you can get 3.14% off your order - shipping included! Whether you're looking for bodybuilding, wellnessbeauty, grocery or household items we have you covered. Did we mention you can buy ingredients to bake a pie, too?

    7 Interesting Facts About 3.14(159265359...)

    1. March 14th is recognized as Pi Day and is celebrated around the world.

    2. This year is especially unique as it is March 14, 2015 (3/14/15) which represents the first four numbers of ? after the decimal point (3.1415). That will not happen again until March 14, 2115.

    3. The symbol represents the Greek letter for "p" and was taken from the word "perimeter".

    4. Pi ? is the symbol used in mathematics to represent a constant - the ratio of the circumference of a circle to its diameter.

    5. Although Pi is an infinite number, computer scientists calculated over 1 trillion digits of the number in 2013.

    6. Pi continues infinitely (forever... and ever... and ever...) without repetition or pattern.

    7. Albert Einstein was born on Pi Day.

    Don't forget to shop the HealthDesigns.com Pi Day Sale this weekend to save on every order! Use the discount code "PI" at checkout.

  • The Beginner's Guide To Protein Powder

    New to bodybuilding? Here's everything you need to know about protein powder for those who are just beginning. Don't worry... we'll keep it simple, to the point and will avoid using words like beta-lactoglulin that you don't have to pretend to understand.
    Whey Protein Basics
    The Beginners Guide To Protein Powder

    IS PROTEIN POWDER NECESSARY?
    No. But it is recommended if you plan to gain and consume more than 200 grams of protein per day. It will make your life much easier than trying to meal prep every time you need protein. Dollar for dollar, protein powder is typically more cost effective than buying whole food. That doesn't mean you can replace every meal with protein powder though. Protein is a supplement - meaning "in addition" to". Your main focus right now should be on the food you eat. Fill your diet with foods high in protein like fish, eggs, poultry and meat.

    Shop shaker cups for on-the-go protein meals.
    shaker

     

    DO PROTEIN POWDERS REALLY WORK?
    Yes. Keep in mind that protein is composed of amino acids, a.k.a. the building blocks of protein. Amino acids are essential to your body functioning properly, especially when it comes to maintaining healthy muscles. The major benefits of consuming protein powders are losing fat and preserving muscle, increasing size and strength, reducing hunger, improving immune system and coping with stress.

    guy-weight-lifting

    DOES IT MATTER WHAT PROTEIN POWDER I TAKE?
    If you aren't already aware here is one EXTREMELY important tip about protein powders: they are not all the same and many are not what they claim to be. We hate to say it but most proteins are loaded with bad ingredients. The good news is there are plenty of all natural options out there that work. Many times these will be slightly more expensive than other brands that load their protein powders with sucrose, fructose, rice syrup, etc. But at the end of the day it's worth paying a few more bucks to get the results you're working so hard to achieve.

    isProteinContainers-1Z4lAFT75L8_Now_Foods_Whey_Protein_Natural_Vanilla_with_Glutamine_2_lbs

    HOW MUCH PROTEIN POWDER DO I NEED?
    This really depends on your body. A simple equation to figure out how much you need is to take 1 to 1.5 grams of protein per lean body mass. Example: if you are 150 pounds and 10% body fat (150 x .10 = 15 pounds of fat. That leaves 135 pounds of lean mass) then you need at least 135 to 205 grams of protein per day.

    WHEN DO I TAKE PROTEIN POWDER?
    We recommend taking protein powder for your pre-workout, workout and post-workout shake. Keep in mind that liquid food like protein shakes are absorbed much faster than whole foods which gives you a greater advantage if you take them around the times you workout. Protein powder can be used as a meal replacement but for no more than two meals a day. Here is a breakdown of what a normal day should look like:
    Breakfast (meal 1)
    whole food
    Mid-morning (meal 2)
    liquid protein meal
    Lunch (meal 3)
    whole food
    Mid-afternoon (meal 4)
    whole food
    Pre and post workout (meal 5)
    liquid protein
    Dinner (meal 6)
    whole food
    Before bed (meal 7)
    whole food

    WHAT KIND OF PROTEIN POWDER SHOULD I USE?
    There are a lot of protein powder's to choose from including whey, soy, casein, beef, eggwhite, hemp, the list goes on and on. Familiarize yourself with the different types of proteins and their benefits. Here's a good start to the two most important and beneficial types of protein powders.

    Whey Protein
    Fast digestion, superior amino acid profile, high cysteine content and mixture of peptides.
    Best when used before, during and immediately after your workout. This is the phase of your day when you need energy the most and when your body is in an anabolic state.
    LH3QHKl3ah_Optimum_Nutrition_Gold_Standard_100_Whey

    Click to see the highest rated whey proteins.

    Casein Protein
    Slow digestion, superior amino acid profile and mixture of peptides.
    Do not use casein pre, during, or post workout because it is slowly absorbed. Instead, use it during the day when you are not in your pre and post workout window. Many bodybuilders and athletes recommend taking this before bed to flood your body with amino's while you sleep.

    wonIKeZCwk_Optimum_Nutrition_100_Casein_Chocolate_Supreme_2_lb_909_g

    Click to see the highest rated casein proteins.

    WHAT TO AVOID WITH PROTEIN POWDERS
    The number one thing to stay away from is overdoing it. A common mistake of newbies is to take a ton of protein powder. At first you may feel fine but then start to notice stomach cramps, bloating, aches and pains. If this happens decrease the amount of protein powder you are taking for a while. Replace it with whole foods that are high in protein like eggs, egg whites, grilled skinless chicken breasts, lean ground beef, and fish like salmon, tuna and tilapia.

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