Categorized as: Nutrition Tips & Recipes

First Post Workout Meal



Are you making the most of your first post-workout meal? By consuming the right nutrients after your workouts, you improve your body composition, performance, and overall recovery.
The benefits of good post-workout nutrition include:

*Less muscle soreness
* Improved ability to utilize body fat
* Increased ability to build muscle
* Improved immune function
* Improved recovery
*Improved bone mass

Make sure to have a balance between your proteins, greens, and healthy carbs, especially when eating to fuel your body!

Chicken Salad & Marvelous Mayonaise




  • 1lb Boneless, skinless chicken breast cooked and shredded
  • 3/4 cup celery, minced
  • 1 Red bell pepper, chopped
  • 1 Garlic clove, minced
  • 4 Green onions, thinly sliced
  • 1/4 cup lemon juice
  • 1/4 cup Marvelous Mayonnaise
  • 1 Tbs All purpose seasoning
  • 1/2 Cup chopped parsley
  • 8 Cups greens (watercress, baby greens, spinach etc.)



  1. Mix all ingredients together in a large bowl (except greens)
  2. Spoon the chicken mixture over a bed of greens just before serving


Marvelous Mayonnaise


  • 2 Garlic cloves
  • 1/2 tsp dried mustard
  • 2 Egg yolks
  • 2 Tbs lemon juice
  • 2 Tbs apple cider vinegar
  • Cayenne to taste
  • 1 Cup flaxseed oil


  1. Combine the garlic, egg yolks, lemon juice, vinegar, and cayenne in a food processor or blender
  2. With the machine running, slowly drizzle in the oil until the mixture thickens into mayonaise
  3. Keep refrigerated

Varying Your Protein Sources


Stuck in a protein rut?  When it comes to met and fish as a protein source, it’s always good to vary it throughout the week.  Different sources of protein contain different essential vitamins and nutrients.  Red meat is rich in vitamin B12 and iron whereas fish is high in omega 3 fatty acids.  The photo above shows how different protein sources stack up against each other and can help you think about including a meat or fish that you wouldn’t usually choose in your meals for this week.

Recipe: Coconutty Meatballs




  • 1lb Ground Turkey
  • 1 Onion
  • 2 Garlic Cloves, minded
  • 1 Egg, beaten
  • 4 Tbs. plus 1/2 cup coconut milk, divided
  • 1 tsp. ground cumin
  • 1 tsp. group coriander
  • 1/4 tsp. cayenne
  • 1/2 tsp. salt
  • 3 tbs. fresh cilantro, chopped


  1. Preheat broiler
  2. In a large bowl, mix turkey, onion, garlic, egg, four tbs. coconut milk, cumin, coriander, cayenne, and salt
  3. Form into golf ball size meatballs and place on a nonstick broiling pan
  4. Broil until meat is browned and no longer pink inside
  5. Remove meatballs onto a serving dish and discard fat
  6. Pour remaining coconut milk into a pan, making sure to dissolve all browned residue
  7. Add cilantro, stirring until blended; pour over meatballs or serve in a bowl on the side