A health blog as unique as you are

  • 6 Must-Have Products for Spring

    March is here and that means spring is just around the corner. Here are six products to help you reach your health and fitness goals this season.

    1. Now Foods, Omega-3
    A high quality fish oil supplement proven to help improve your overall health. Benefits include: reduces the risk of developing diabetes, relieves various bone and joint aches and pains - especially arthritis, reduces the risk of developing cancer - especially colon cancer, reduces blood pressure, improves immune system and helps grow hair, skin and nails. Buy here. 

    Now Foods, Omega-3

    2. Peanut Butter & CO., Dark Chocolate Dreams
    It taste's like a peanut butter cup! Made with all natural peanut butter and dark chocolate and doesn't have any of the bad stuff like choloesterol, trans fat, hydrogenated oils or high-fructose corn syrup. It's super yummy on everything or just by itself. Some favorite ways to use it include on top of ice cream, on fruits, in baked goodies like cake, cookies and bread pudding. It's. So. Good. Buy here. 

    3. USP Labs, 3-in-1 Shaker Cup
    This is a must-have item for anyone who works out. It makes getting ready for the gym easier and more convenient because the shaker cup has all the compartments you need. You can take your protein powder with you and store it in the air-tight bottom compartment, an upper lid to store tablets or capsule supplements, and the main section to fill with water or your favorite beverage. This is a top-seller on the website and will only set you back a little more than $5! Buy here.

    4. Valeo, Padded Lifting Straps
    When you don't feel like destroying your hands these padded lifting straps are the perfect solution. They're discrete and effective at protecting any current blisters and calluses you have, as well as preventing new ones from forming. Beyond that they also provide that extra secure grip to prevent your hands from sliding around while lifting. They are rated 5 stars on the website based on customer reviews and only cost around $6.00. You can adjust them to your size and throw them in the washing machine anytime they need cleaned. Buy here. 


    5. NoGii, D'Lites Chocolate Caramel 
    NoGii is known for their awesome flavors and quality snack bars. The NoGii D'Lites are perfect for throwing in your gym bag, taking to class, eating at the movies or keeping at your desk at work. The "bite size" bars aren't small on flavor or nutrients. Each D'Lite has 8g of protein and are Gluten-free. This bag contains 18 individually wrapped bars. Buy here.

    6. Muscle Pharm, BCAA 3:1:2
    By adding one to three capsules of this to your diet daily you will notice improvements in your performance and overall health. Branched Chain Amino Acids are the foundation of any bodybuilder's diet because they reduce muscle breakdown, increase protein synthesis, push your body further, minimizes muscle damage and weight loss and helps increase your lean muscle mass. Buy here.



  • Peanut Butter and Jelly Protein Pancakes

    A healthy twist on the classic PB&J sandwich.

    PB&J Protein Pancakes PB&J Protein Pancakes

    1 scoop of Peanut Butter Whey Protein 
    3 tablespoons Almond Flour
    1/2 teaspoon Baking Soda 
    2 tablespoons Stevia Baking Powder 
    3/4 cups egg whites
    1 tablespoon Applesauce
    1 teaspoon Vanilla Extract
    3 teaspoons Strawberry Jelly

    1. Mix together dry ingredients (whey protein, almond flour, baking soda) then mix together wet ingredients (egg whites, applesauce, vanilla extract, jelly). Combine dry and wet mixes.
    2. Let mixture sit for 5 minutes.
    3. Heat a skillet on medium heat and coat with non-stick spray.
    4. Turn heat to low-medium and add pancake mixture one at a time. Let cook for 2 to 4 minutes on each side.
    5. Top with strawberry jelly and enjoy!

    Nutrition Facts
    Calories | 159
    Protein | 16g
    Carbs | 17g
    Fat | 3g

  • Quest Cinnamon Roll Recipe

    Make a quick, easy and healthy post-workout meal with homemade Quest Cinnamon Rolls.

    Quest Roll Recipe

    1 Quest Bar Cinnamon Roll Flavor
    1 tbsp vanilla Greek yogurt
    Sprinkle of cinnamon (optional)


    1. Spray a cookie sheet with non-stick spray. Roll out the Quest bar using a rolling pin. Make it about 1/8" thick.
    2. Bake at 350 for 2 minutes.
    3. Remove. Let cool for 1-2 minutes. Once cooled, cut the bar lengthwise into 4 strips.
    4. Spread Greek yogurt over the 4 strips.
    5. Roll each strip into a "mini" cinnamon roll.
    Sprinkle with cinnamon and enjoy!


    Calories             182
    Fat                       6 g
    Protein              22 g
    Carbs                25 g (fiber: 17g, sugar: 1g)black $5 off

  • 40 Things You Should Probably Give Up For Lent


    Catholic or not, there are some things we could all do without. Use the next 40 days as a step in the right direction for your life. Although some of these aren't terrible, it's always good to know you can quit if wanted.

    Lent begins: Wednesday, February 18th. Lent ends: Thursday, April 2nd

    40 Things You Should Probably Give Up for Lent

    1. Making excuses
    2. Bored snacking
    3. Soda/ pop
    4. Being hungover
    5. Taking 3 scoops of preworkout
    6. Doing laundry, but not putting it away
    7. Hitting the snooze button
    8. Spending your entire paycheck
    9. Over-salting your food
    10. Being angry
    11. Ice cream
    12. Ignoring your parents phone calls
    13. Ignoring your grandparents phone calls
    14. Facebook stalking
    15. Binge-watching TV shows
    16. Fast food
    17. Not washing your face at night
    18. Instagramming your toes
    19. Pretending you never got that text message
    20. Biting your nails
    21. Road rage
    22. Being late
    23. Clutter
    24. Going weeks without washing your bedding
    25. Selfies
    26. Not drinking water until you're dehydrated
    27. Texting & driving
    28. Starbucks
    29. Driving on E
    30. Not emptying the trash
    31. Skipping cardio
    32. Tanning
    33. Lack of eye contact
    34. Not having a set goal/ plan in writing
    35. Procrastinating
    36. Skipping breakfast
    37. Leaving tupperware and shaker cups unwashed for days
    38. Picking at your face
    39. Sleeping in contacts
    40. Mismatching socks

    What are you giving up or adding to the next 40 days? Hit us up on social media @healthdesigns or #healthdesigns

  • RECIPE: Jambalaya with Chicken, Shrimp and Quinoa

    Mardi Gras is in full swing - and what better way to celebrate than with FOOD. This jambalaya recipe is packed full of protein and is perfect for any time of the year.

    Shop vitamins, sports nutrition and healthy, natural groceries.
    • New Customer? Here's a $5 off coupon!


    8 oz cooked chicken breast, shredded
    8 oz shrimp, peeled and deveined
    3 celery stalks, diced
    1 medium onion, chopped
    1 medium green pepper, chopped
    3 garlic cloves, minced
    1 teaspoon dried thyme
    1 bay leaf
    1 tablespoon smoked paprika
    1 tablespoon cayenne pepper
    1/2 tablespoon ground black pepper
    1 cup uncooked quinoa
    1 cup diced tomatos
    2 cups chicken broth

    1. Heat a large pot on high heat. Once hot, add onions and sauté until golden brown. Stir in celery, green pepper and garlic.
    2. Turn heat down to medium. Add thyme, bay leaf, paprika, peppers and rice. Stir for 5 min.
    3. Add chicken, tomatoes and broth. Turn heat back up to high until boils. Once boiling, turn heat down to low, cover and simmer for 20 minutes.
    4. After 20 minutes, check if rice is tender and most liquid is absorbed. If there is too much liquid, keep simmering.
    5. Season shrimp with salt and pepper. Add to pot. Cover for 5 minutes. Remove shrimp from pot when it is pink. Season with parsley.
    That's it!

    NUTRITION FACTS/ MACROS (for entire recipe)
    Protein        104 g
    Carbs          162 g
    Fat                   7 g
    Calories    1127 g

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