Fitness & Wellness Blog

By Elizabeth Lampert, exhale’s Director of Digital Experience A weekly snack staple at exhale HQ, these nutrient-rich, energy-packed, and (admittedly) addicting “WellBites” will keep you energized even on your busiest days. Feel free to mix in your favorite protein or vitamin powder for an extra punch. Ingredients: 1 cup raw oats½ cup chopped almonds¾ cup Nutella½ cup peanut butter (chunky or smooth, personal preference)½ cup unsweetened shredded coconut¼ cup honey3 tablespoons chia seeds Instructions: In a large bowl, mix together all of the above items (feel free to get your hands dirty - it’s the best way to get the ingredients to bind).Cover a baking sheet with parchment paperScoop out

The most famous sugar-overload holiday just got a serious dose of wellbeing. Whether you’re or trick-or-treating or just greeting, these exhale-approved treats will give you a healthy boost this Halloween. Scary green smoothies: ½ Green Apple1 Banana1 cup apple juice½ avocadoHandful SpinachDash HoneyDash lemon juiceCitrus garnish (optional) Combine all ingredients (except citrus garnish) in a blender. Then create a spooky garnish with an orange, clementine, lemon, or lime – whatever you have on hand: cut the citrus fruit in half and scoop out the insides. Then, using a sharp knife or a clean crafts knife, cut a face in each rind. Push a wooden skewer through the rind from the

The New Year is here! It’s a fresh start and a chance to set a new intention. For many of us, this means making a promise to be healthier. Whether we want to exercise more, or practice a higher level of self-care, sticking to a resolution can be a lot harder than making one. January is a busy time of year, and between family, friends, careers and our workouts, it’s often difficult to follow through with our intention. Here’s our favorite life hack to help you meet your goals… Meal planning! Think of it as your secret weapon to staying on track. Planning your meals takes the guesswork out of

By: Cassie Green, Integrative Nutrition Health Coach + exhale expert It's too hot to cook for most of us, but it's not too hot to chop a few veggies, whip up a little homemade salad dressing, and enjoy a nutrient dense and delicious salad! Feel free to substitute your fave veggies into this recipe. It's very flexible, which is one of my favorite things about it!   Summer Days Entree SaladServes 2 1/2bu kale, chopped and massaged1/2 head green cabbage, chopped1/2c cilantro, chopped1/2 small red onion, diced1/2 red pepper, sliced thinlyHandful of sunflower sprouts (pea shoots would also work well here!)3 small carrots, sliced on the bias1 beet, peeled and sliced

This stew is my favorite thing to make around the holidays. It’s equally good as a weekday meal or as a holiday dinner dish. I’ve meal prepped with this recipe and brown-bagged it all week – because it’s protein-packed, possibly even more amazing when reheated, and travels well in a jar – and I’ve also brought this stew to countless Thanksgiving dinners and holiday parties, where it won’t disappoint. Ingredients: 1 large butternut squash, cut into cubes             Short on time? Buy the pre-cut version… we won’t tell. 1 can petite tomatoes (opt for the spicy ones if you want extra heat in your stew!)3 cups chicken broth1 yellow onion3

This is our go-to green smoothie because it tastes like a creamy, frothy milkshake (no, really) and helps us get our daily greens, healthy fats, and fiber. 1 cup almond milk2 handfuls baby spinach¾ Granny Smith apple (cut into chunks)½ Avocado½ Banana1 tbsp ground flax seeds Combine in a blender and serve!

We finally found it: a healthy breakfast for when we need something delicious and fast.This fiber- and antioxidant-packed recipe will keep you energized until lunch, won’t weigh down your morning workout, and it’ll look pretty on your plate! Ingredients:Juice of ½ Lemon½ Avocado1 slice whole grain toast (we love Ezekiel’s Sprouted Grain bread!)1 EggSalt, pepper, and crushed red pepper to taste How to Make It: Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Crack egg into pan; cook 2 minutes. Cover and cook 2 minutes or until your liking.Combine lemon juice and avocado in a bowl with a fork.Spread evenly over toast slice.Top

When spring finally arrives, cooking with fresh herbs, light greens, and vivid green colors is like spring break for your palate. This blend of delicate peas, fresh mint, lemon vinaigrette and a little parmesan makes the perfect spring salad! Ingredients 1 pound fresh peas1 1/2 tablespoons extra-virgin olive oil1 lemon; zested and juiced3 cups lightly packed tender pea shoots or small watercress sprigsFreshly shaved (or grated) parmesan to taste1/3 cup fresh mint leavesFreshly ground black pepperSalt How to Make It Step 1 In a large saucepan of boiling salted water, cook the peas until they are just tender, about 3 minutes. Drain and run under cold water. Let them dry on a paper

4 ways that going big on greens, grains and beans really impacts your overall wellbeing. Plant-power is taking center stage these days and rightly so! Here’s why:   Reduced inflammation Inflammation at its core is a good thing. It is the body’s way of calling the cavalry (aka white blood cells) to come to the rescue, repairing tissue, fighting viruses and bacteria. However, when we eat foods like sugar and refined grains, that provoke an adverse reaction, we are keeping our white blood cells on amber alert which over time causes pain, fatigue and is the pre-cursor to chronic disease. A plant-based diet, heavy in whole grains and loaded with anti-oxidant properties

Move over, açaí! These gorgeous bright pink pitaya bowls are packed with nutrients — and they’re oh, so Instagram-worthy. What’s a Pitaya? If you’re wondering what pitaya is, it’s just another name for dragon fruit. This pretty superfood is packed with glow-inducing antioxidants, immunity-boosting vitamins, and a host of health benefits. It naturally detoxes the body, aids digestion, and destroys free radicals to keep your hair and skin youthful and glowing. Where to find Pitaya Puree You can usually find pre-made pitaya puree packs in the freezer aisle at your local grocery store. (We used Pitaya Plus.) INGREDIENTS 12 ounces frozen Pitaya (Dragonfruit) puree or fresh fruit cut into cubes1/4 cup coconut water1 banana, sliced1/2 cup chopped