As an internationally recognized expert, physician, author, and speaker, Dr. Eva Selhub is passionate about the power of resiliency and navigating stress via mind-body medicine and the natural world. As one of our iFIT Guides, you may know her from our Nutritional Psychiatry Series, where she brings you along for educational walks through beautiful locations in Massachusetts. Dr. Eva shared her mental health experience with us, highlighting how she stays motivated and focused. How do you mentally prepare for a workout? I think about the workout first and create a strategic plan that focuses on what the stimulus and purpose will be. It could be strength, metabolic conditioning, speed, or something else. I consider which muscle groups I want to hone in on. I also check in with my body and energy level to determine how much I want to push it. I'm very goal oriented, so I enjoy setting goals prior to each workout—big and small. Do you have a philosophy that you live by? “Always choose joy and love.” If an activity doesn't support me to live in love and joy, I don't do it. What keeps you motivated when you don’t feel your best? Knowing that this feeling too shall pass. I give myself permission to feel whatever I am feeling, knowing that I will soon be back at the top of my game. Everything passes like the seasons or the time of day. When discussing the link between diet and mental health, what are some of your favorite points to touch on? I love knowing that my body is like the landscape of nature and that the earth's ecosystem is like the ecosystem of my body; that everything is connected. When I nurture myself with natural foods, my true happy nature is enhanced. In other words, I think it's important for people to remember to take care of their gut health by supporting the microbiome by eating a variety of plant-based foods. Whatever we eat, it’s important to eat with joy and have an appreciation for the bounty we are being given. What book is a must-read for those wanting to improve their mental health? I recommend my book, Resilience for Dummies®. What piece of advice would you give to someone navigating a challenging time in their life? As human beings, we are designed to manage and withstand hardship and adversity. We have an innate ability to be resilient. Know that hard times will pass and that your choice is either to suffer or choose to look at the given situation as an opportunity for growth, learning, and becoming stronger than before. Are there things you do or daily practices that you partake in to stay mentally strong? I practice what I preach daily, which includes morning meditation and qigong. These practices help me center and release stress tension, connect with my spirituality, exercise my body, spend time in nature, and remember to not sweat the small stuff. I remind myself that nothing is personal, everything is energy, and everything can be seen as an opportunity to grow, learn, and love more. Check out Dr. Eva in our new Mood Food: Nutrition for Your Mind Series! DISCLAIMER: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Opinions of iFIT Trainers are their own and may not be those of iFIT.

This month, iFit Nutrition is challenging you to take your planning, cooking, and organizing skills to the next level by mastering the art of meal prep! To take part, all you need to do is meal prep four breakfasts or lunches each week throughout April. Whether you’re an avid meal prepper or someone who figures out dinner at 5 p.m., there’s something for everyone to gain with the #MasterMealPrep Challenge. Meal prepping can help you finetune your nutrition, stay on track toward your goals, reduce your food waste, and save money! Plus, it’s a great way to improve your kitchen skills and learn new recipes. This month’s challenge focuses on meal prepping breakfasts and lunches for a few reasons. For one, most people skip or skimp on their breakfast. That mid-morning hunger may bring you to a drive-thru line where you’re more likely to order a muffin or sugar-filled coffee. While these menu items are perfectly fine on occasion, they can leave you feeling unenergized and unsatisfied for the day ahead. A well-balanced breakfast will give you the fuel you need to tackle your to-do list! Similarly, last-minute lunch outings often lead to unplanned expenses and unbalanced choices. Having your lunch ready before you leave the house can help you stay aligned with your nutritional goals and limit extraneous spending. In fact, a 2018 USDA study revealed that over a third of our food budget is spent dining out. Planning and preparing your lunches ahead of time will help you put your budget to better use. To help you with this month’s Challenge, we’ve compiled a list of meal prep-friendly breakfast and lunch recipes. Healthy breakfast recipes: Freeze, then microwave on mornings you need a quick breakfast. Add milk, then reheat in the morning. Don’t add the egg until the day you make it. Freeze, then microwave on mornings you need a quick breakfast. Add to Greek yogurt. Freeze, then microwave on mornings you need a quick breakfast. Freeze, then microwave on mornings you need a quick breakfast. Healthy lunch recipes: Keep the sauce on the side. Don’t add avocado or salsa until you eat it. Pick a recipe that speaks to you, adjust the number of servings as needed, then add the ingredients to this week’s grocery shopping list. It may also be helpful to set time aside on your calendar for meal prepping. When you’re ready to prep, throw on your favorite podcast or playlist and get cooking! Keep up to date with monthly Nutritional Challenges by following @iFitNutritionOfficial on Facebook and Instagram.

Protein is a vital nutrient. It builds and maintains muscle, assists with appetite control, and does so much more to help you thrive. You may have heard that protein makes up the building blocks of your body, and it’s true! You need it for your muscles, tissues, bones, hormones, and enzymes. When it comes to protein, you'll probably hear conflicting opinions on how much you need. Some people think Americans get too much protein, while others think Americans don’t get enough. The real answer is that it depends on your goals! Most of us get enough to maintain bodily functions, but you might not be getting enough protein to reach your fitness goals. Timing is an essential part of optimizing your protein consumption. It’s important to spread your protein intake throughout the day. Traditionally, we eat a predominantly carb-based breakfast (muffin and coffee, anyone?) and lunch. When dinner rolls around, we enjoy something like a 12-ounce steak, baked potato, broccoli, and a glass of milk, packing on a whopping 94 grams of protein! The problem isn’t the total amount of protein—it’s that we aren’t getting enough protein throughout the day to reap all of its benefits. Compared to other macronutrients, protein requires more energy to break down and takes longer for you to digest. This means that more protein can help to manage your appetite. It also slows carb digestion and absorption, helping to regulate your blood sugar levels. Protein will even give your metabolism a little boost! And of course, it’s a great companion to strength training, as it supports muscle growth and protects against muscle breakdown. With all that protein does for your body, there’s no question that it should be a part of your morning routine! Starting the day with this nutrient will refuel your muscles after an overnight fast and curb your hunger to keep you from gravitating toward sugar-filled energy. To help you get enough protein in the morning, your goal is to eat at least 20 grams with breakfast. Take part in the #BoostYourBreakfast challenge by hitting this protein target each day this month. To make this challenge a little easier, we have compiled a list of protein-packed recipes that will start your day off right! Recipes with 20–30 grams of protein: Asparagus Tarragon FrittataBalsamic Sunnyside Toast + Greek yogurtBreakfast Scramble Salad + milk or milk alternativeBrussels Sprouts Sweet Potato Breakfast Hash + extra eggFrozen Breakfast SandwichGreen Protein Smoothie + whole-wheat breadMonkey Wrap + Greek yogurtOmelette Cups + glass of milkProtein Pancakes + peanut butterPulled Pork Breakfast SkilletSpinach Breakfast Burritos (2)Veggie Scramble + slice of whole-grain toast

iFit Nutrition started with a question from an iFit member about a popular, gimmicky weight loss pill. The initial inquiry got us thinking about the lack of science-backed products and the solutions we would recommend instead. After scouring the market, we found plenty of options, but only a handful that met our strict requirements. That’s when we decided to make our own. Whatever your fitness goal may be, there’s an iFit Nutrition solution to help you conquer it. With an exceptional lineup of nutritionally balanced meal replacements, high-quality protein powders, and hydrating BCAA mixes, iFit Nutrition products simplify nutrition for all fitness levels. Meal Replacements Muscle-Building Meal Replacement 30–40 grams of whey protein isolate to support muscle growthLow carbSuitable for post-workout25 vitamins and minerals12—14 fruits and vegetables Shop Muscle-Building Meal Replacement Weight Loss Meal Replacement Low in calories to support weight loss goalsWhey protein isolate for muscle recovery and maintenanceSoluble fiber and casein protein to curb your appetite25 vitamins and minerals12—14 fruits and vegetables Shop Weight Loss Meal Replacement Plant-Based Meal Replacement Vegan friendlyPea, brown rice, and hemp protein blendSweetened with stevia and organic cane sugar25 vitamins and minerals12—14 fruits and vegetables Shop Plant-Based Meal Replacement What makes our meal replacements unique? Our meal replacements combine convenience with high-quality ingredients tailored to your goal, gender, and diet. Each is a nutritionally complete, gluten-free meal made with vitamins, minerals, fruits, vegetables, and protein. Shop iFit Nutrition Meal Replacements Protein Whey Made with high-quality whey isolate to optimize protein per gramDeliciously smooth and rich in flavor29 grams of protein per serving Plant Based Includes a blend of pea, brown rice, and hemp proteinEnriched with leucine to mimic the muscle-building benefits of whey31 grams of protein per serving What makes our protein unique? Our protein powders are macro friendly, low carb, gluten free, and made without fillers or artificial flavors. They’re a delicious option to help with muscle building, weight loss, or general wellness! Shop iFit Nutrition Protein BCAA+ Combining the recovery benefits of BCAAs, the get-up-and-go of pre-workouts, and the hydrating power of sports drinks, iFit Nutrition’s BCAA+ mix is an all-in-one drink that aids performance. Benefits include: 5 grams of BCAAs per servingAt least 2.5 grams of leucine per servingAdded electrolytes for better hydrationCaffeinated options No sugarEnhanced recoverySupport for muscle repair and growth What makes our BCAA+ unique? This isn’t your average BCAA! There are no amino blends or fillers, just the optimal amount of BCAAs to trigger the muscle-building process. Added electrolytes help with hydration, while optional caffeine will energize your workout. No matter what form fitness takes in your life, there’s an iFit Nutrition product that can help you make strides toward your goals. By fueling your body properly, you can gain the momentum that brings you back to that workout—day after day! Shop iFit Nutrition BCAA+

Have you stumbled upon the BCAA+ on our shop page, read about them online, or have a friend who swears by them? If so, you may be questioning what BCAAs are and why people take them. You may even wonder if you should be adding them to your training regimen. Well, wonder no longer! Read on to learn what BCAAs are, how your body uses them, and how they can impact your training! To shop iFit BCAA+, click here! What is a BCAA? BCAA stands for branched-chain amino acid, which is a subcategory of amino acids. There are a total of 20 amino acids that are used as the building blocks for proteins in the body. Protein is best known for making muscles in your body, but it is also used in your bones, tissues, enzymes, hormones, and more. There are only three amino acids within the subcategory of branched-chain amino acid: leucine, isoleucine, and valine. How are they used in the body? BCAAs have many uses, but in a sports context, we focus on the following: They provide a small amount of energy during exercise. (BCAAs are the only amino acids broken down in your muscles. Other amino acids break down in your liver.)They signal muscle protein synthesis for building and repairing muscles.They make up part of muscle structure. Why supplement them? Since your muscles burn BCAAs for fuel, the amount left to signal the process of building and repairing your muscles decreases. The theory is that supplementing before working out will increase the amount of BCAAs. This provides you with an adequate amount to trigger the process for building and repairing your muscles, even after some are used as fuel. Studies suggest that they may help with muscle recovery, prevent muscle damage, and combat soreness. How much do I need? Research suggests that consumption should be highest for leucine, as it is the main signaling amino acid. It seems to improve muscle recovery at about 2–3 grams. Research also indicates that a 2:1:1 ratio of leucine, isoleucine, and valine may be optimal. Can I get them from food? Absolutely! Dairy and whey are great sources of BCAAs. However, it takes about 2 ½ cups of milk to get 5 grams of BCAAs. So, for those looking for a lower-calorie option, supplementation is a great choice. If you're looking to get energized, hydrate your body, and recover quicker after your workouts, try the 3-in-1 iFit BCAA+ mix!

When it comes to protein, there are differing opinions on how much the average person needs to consume each day. While some people think Americans get too much protein, others believe Americans aren’t getting enough. The fact is, it depends on your goals! Most of us get enough protein to maintain our bodily functions, but it’s possible you may not be consuming enough to reach your fitness goals. A key component of protein consumption is your timing. It is important to spread protein consumption throughout the day. It is common to have a predominantly carb-based breakfast (muffin and coffee anyone?) and lunch, then eat something like a 12-ounce steak, baked potato, broccoli, and a glass of milk for dinner. That is a whopping 94 grams of protein! The problem, then, isn’t likely your total protein consumption. For many of us, we aren’t getting enough protein throughout the day to reap all of its benefits. Protein requires more energy for digestion, because it takes longer to digest. This means that more protein can help with appetite control, regulate blood sugar levels (as it slows down carb digestion and absorption), and will slightly increase your metabolism. Protein also helps build your muscles and protects against muscle breakdown when it’s combined with strength training. It’s important to start the day with adequate protein. This will help refuel your muscles after your overnight fast. It will also curb your hunger to prevent you from gravitating toward sugar-filled energy in the morning (like baked goods and sugary drinks). To help you get adequate protein for breakfast, your goal is to eat at least 20 grams in the morning. iFit Nutrition Protein powder is a great addition to your morning to help you reach your protein goals. Drink it on the side with your morning muffin, or use it in a breakfast recipe. Below are a few of our favorite high protein breakfast recipes to keep you full, fueled, satisfied, and ready to take on your day! Baked Blueberry French Toast Chocolate Protein Smoothie Protein Pancakes Thin Mint Protein Shake Double Chocolate Protein Waffles

It’s mealtime. Your fridge is looking scarce, but there’s no time to go to the store. So you head to the pantry, scan your shelves of random ingredients, and begin formulating what you can quickly throw together. (Or maybe you’re just looking with a blank stare. That’s okay, too.) Does this situation sound familiar? If so, then this article is for you! We’ve compiled a list of our taste panel-approved recipes for breakfast, lunch, and dinner. Made with staples you likely have on hand, these recipes are great for days when you’re running low on time or your usual grocery items. Breakfast Out of cereal? Make a big batch of Muesli for easy breakfasts. (You can sub in whatever dried fruits or nuts you have, then mix it with yogurt, milk, or kefir!) Make a hearty Breakfast Quesadilla. Break out the bacon with this Sweet Potato and Bacon Skillet. Use any dried fruit you have to make these Fruit and Spice Muffins. Try a versatile and easy Refrigerator Oatmeal. Lunch With only five ingredients, these Creamy Chicken Taquitos are insanely good. Pair this Creamy Tomato Soup with grilled cheese for a classic lunch. Keep it simple with Where's The Bacon Quesadillas. Out of bread? Use pancake mix and create Pulled Pork Waffle Sandwiches. Want a healthier chicken nugget? Try these Baked Chicken Dippers. Get creative with these Pizza Wraps. Involve the kids and make Baked Corn Dogs. This Mac ‘n Cheese with Peas is the perfect comfort food. Throw this Honey Mustard Chicken on salad, rice, quinoa, or whatever you have. Sick of pasta and spaghetti sauce? Switch it up with Curried Tomato Pasta. Dinner A family favorite: Creamy Chicken Enchiladas. The Easy Chicken Parmesan Bake is the easiest Italian dish you will ever make. Just open some cans with this Slow Cooker Enchilada Soup. You might not have zucchini, but if you have potatoes and onions in the pantry and salmon in the freezer, this Norwegian Sheet Pan Salmon is a great option. Skip the pepper if you don’t have it, but the rest is likely in your pantry for this Instant Pot Quinoa Burrito Bowl. Swap fresh tomatoes for canned and make this crowd-favorite Vegan Chipotle Chili. Missing your favorite Indian restaurant? Try this Red Lentil Dhal. Use frozen broccoli and make Slow Cooker Beef and Broccoli. If you don’t have it, skip the kale, but still make this African Peanut Soup. Frozen veggies for the win! Try this Slow Cooker Teriyaki Chicken. If you have frozen broccoli or any other veggie, try making Honey Sriracha Chicken Rice Bowls. Snacks/Treats Apple Pizzas are a fun snack for kids. No marshmallows? Try these Peanut Butter Rice Crispy Treats. Craving something sweet? Try these Dark Chocolate Fruit Bites. Have protein powder? Try Protein Power Balls. And then make Chocolate Peanut Butter Protein Cups. Looking to boost your protein intake? Our new iFit Nutrition protein powders are a great way to do that and they taste delicious in just about any recipe! Also, if you’re sick of cooking, check out our line of delicious and filling meal replacements in the iFit Shop!