Posts by Amelia Frost
Simple Elderberry Wellness Shots Recipe
Mini everything seems to be all the rage lately. Mini can still pack a mighty punch though when it comes to these elderberry wellness shots. Featuring elderberry, lemon, and echinacea, they’re an immune supporting powerhouse, especially during the colder months. I recently came up with these ginger turmeric immunity shots. While they’re an amazing anti-inflammatory…
Read MoreCarrot Cake Energy Bars
Ditch store-bought and go DIY with these tasty carrot and dried fruit energy bars. Store them in the refrigerator for a sweet grab-and-go snack with no refined sugar and a healthy dose of fiber. This is a great snack if you’re looking to fuel a long hike or other sustained physical activity. The carbs offer…
Read MoreHow to Get More Steps Without Taking a Long Walk
You glance at your phone at 8 p.m. and see the number you’ve been dreading: just 2,200 steps for the day. Between back-to-back meetings, traffic, and trying to keep up with everything else, the idea of heading out for a long walk feels impossible. Here’s the good news: you don’t need a 45-minute power walk…
Read MoreMy Twist on Homemade Spiced Apple Cider
I grew up drinking apple cider and homemade wassail (a spiced cider/tea with citrus) around the holidays. So when I had kids I wanted to come up with my own apple cider recipe to keep the tradition going. That and a gallon of organic apple cider quickly gets expensive for a large family. Most recipes online…
Read MoreTop 5 Tips for Staying Healthy This Fall
Embrace Seasonal Foods As the crisp air of fall settles in, it presents an opportune moment to refresh one’s diet by embracing seasonal foods. Consuming fruits and vegetables that are in season, such as pumpkins, apples, and various root vegetables, has numerous advantages. First and foremost, these foods are generally at their peak nutritional value…
Read MoreMacros, Calories, or Both? Here’s What to Track Based on Your Goals
Imagine this: You’ve been diligently logging your meals, keeping an eye on your calories, and hitting that magic number every day. But the scale hasn’t budged, your energy feels off, and you’re wondering, what gives? Then you hear someone at the gym talking about “macros,” and suddenly, you’re in a rabbit hole of protein-to-carb ratios…
Read More6 Dietitian Tips to Track Restaurant Meals
Dining out should be fun, but if you’re trying to log meals, it can also feel a little daunting. Menus are long, nutrition information isn’t always clear, and portions rarely look like the ones at home. The good news: with a few smart strategies from expert dietitians, you can log restaurant meals with confidence, no…
Read MoreNutrition and Tips For Teen Athletes
The teen years can feel like a whirlwind. Bodies are changing daily, hormones are in constant flux, and no snack in the pantry is safe. For teen athletes, that whirlwind becomes even more intense. Practices, games, tournaments, and strength training sessions pile on top of schoolwork and social life. So how can we as parents…
Read More11 Symptoms of Magnesium Deficiency and What They Mean for Your Health
Understanding Magnesium and Its Importance Magnesium is an essential mineral that plays a critical role in numerous biochemical processes within the human body. It is the fourth most abundant mineral in the body and is vital for maintaining overall health. Magnesium contributes to muscle and nerve function, energy production, and the regulation of calcium levels,…
Read MoreHow to Make Flu-Busting Elderberry Gummies
What kid doesn’t love gummy snacks? This version features health boosting elderberry syrup, perfect for cold and flu season. Elderberry syrup is a staple in our home this time of year. Turning it into gummies is a fun (and less messy!) way for kids to enjoy elderberry. These combine the immune boosting benefits of elderberry…
Read MorePumpkin Spice Oatmeal Raisin Cookies
Soft and chewy, with a burst of pumpkin flavor, these are not your grandmother’s oatmeal cookies. Canned pumpkin stands in for the butter normally used in oatmeal cookies. Be sure to blot the pumpkin dry briefly with paper towels to remove excess moisture — otherwise, the cookies may be too moist. Feel free to add…
Read MoreHigh-Protein Breakfast Quesadilla
Save just a few minutes of your morning to cook yourself a crispy breakfast quesadilla. The jalapeño is optional, but it does contain beneficial capsaicin, which is linked to increased metabolism of fats and reduction in insulin spikes (1, 2). Remove the seeds of the jalapeño if you prefer a milder flavor. The type of…
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