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…
High-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…
How 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…
Pumpkin 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…
Online Mental Health Quizzes vs. Validated Screenings: Use Real Tools
Are Online Mental Health Quizzes Accurate? Online mental health quizzes are everywhere, and now AI tools like ChatGPT will even tell you that you have a diagnosis. Most of these internet quizzes aren’t validated, however, and an AI output is not a medical opinion. In this article, I separate entertainment…
Is Butter Bad for You? The Myths & Facts
Butter’s reputation has bounced around over the years–from being labeled a dietary danger to being embraced as a natural, wholesome kitchen staple. So it’s no surprise if you’re uncertain about where it fits in a healthy eating pattern. What may be even more confusing is where margarine fits into the…
Homemade Pumpkin Spice Latte Recipe
It’s no secret that I love coffee, and nothing says fall like a pumpkin spice latte! Seeing Starbucks PSL on their signs every fall makes my mouth water. But I can’t justify consuming that much sugar (50 grams in a grande size) plus all the additives. Not to mention it…
Whip Up This Single-Serve High-Protein Brownie Recipe in Minutes
There are plenty of times when digging into your favorite brownie is 100 percent worth it, whether it’s your birthday, the annual holiday party, or you’re really craving it. But when you want something fudgy and sweet on a random Tuesday at 8 p.m., you might want a healthier way…
Pumpkin Spice Protein Smoothie
The pumpkin spice craze may have all started with a latte, but it’s become so much more than a seasonal drink. This smoothie celebrates the same warm flavors—pumpkin, cinnamon, and nutmeg—blended with banana for natural sweetness. Plus, it’s got 41 grams of protein and 4 grams of fiber to keep…
Zero Food-Waste, Healthy Fried Rice
There aren’t many big bowls of hearty warmth that satisfy quite like fried rice. In fact, if you have a little leftover rice and some leftover veg in the fridge, you’re primed for a fast, fresh fried rice dinner — tasty, filling and no food waste! In fact, the more leftovers and…