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Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
If you are like me and love all things pumpkin spiced then try this tasty, gluten- and dairy-free recipe for waffles. If you do not own a waffle iron, this recipe can also be used to create pancakes. It is a very simple recipe using mostly ingredients you have on hand and it has the perfect blend of pumpkin spice and sweetness to satisfy any cravings for those pumpkin flavored sweets.Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
You’ve probably heard of the amazing benefits of chia seeds. The powerful antioxidants, the quality source of omegas and fiber that they carry, and don’t forget the protein. For more in-depth info on these powerful little seeds, check out this article that Olympian Labs healthy living coach Jeremy Scott wrote on all the benefits of chia seeds. Chia seeds are easy to add to lots of foods such as oatmeal or smoothies, water, yogurt and on and on. Looking for a sweet treat that will keep your waistline going in the right direction? I dare even say this may be one of the most sinfully good for you treat.Read More

Kim Maes

OL Nutrition Expert

Kim Maes
The following recipes are usually on my menu when I entertain because they tend to be favorites around here and take very little time to make. They are so easy to throw together and to prepare ahead of time. This way I don’t have to miss out on all of the fun. These little bites will definitely feed a hungry group and are grain-free and very clean and full of protein to keep that healthy eating on track! Go ahead and add a few of these recipes to your menu so that you can then sit back and enjoy your guests and the fun.Read More

Kim Maes

OL Nutrition Expert

Kim Maes
Hint… It’s not just for smoothies… You don’t have to save your protein powders just for your smoothies anymore. There are so many great ways to add protein to your diet throughout the entire day. Here are some ideas to boost the protein contents of your favorite foods. I’ve also included one of my favorite no-bake protein-rich snack recipes. It is a simple one to throw together and is packed with protein and nutrients to get you through the day!Read More

Kim Maes

OL Nutrition Expert

Kim Maes
If you have not added this amazing natural and fermented liquid to your daily health regimen yet, it is high time you started! Apple Cider Vinegar is SO beneficial for so many health issues. It is often touted as Mother Nature’s perfect food and magic medicine and is wonderful in helping to maintain the body’s vital acid-alkaline balance. The vinegar that I am talking about is the raw organic apple cider vinegar that has the actual “mother of vinegar” in it. The “mother” is what is so beneficial to our health and is made up living nutrients and bacteria that you can actually see as they settle in the bottom of the bottle like sediment. The “mother” is believed to have anti-bacterial and anti-fungal properties. Raw, unpasteurized apple cider vinegar contains nutrients such as malic acid, calcium, potassium, beta-carotene, pectin, acetic acid, and ash. All of these are vital to our body and assist in a number of health benefits.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
With the weather warming up it becomes even more important to stay hydrated. As pool/BBQ season begins it can be difficult to find healthy ways to stay hydrated, especially when you want something other than plain water. Here is a healthy drink that is simple to make and sure to hydrate. It can also be made ahead of time for larger gatherings and looks beautiful in a glass pitcher or jar. All you need is a 2-quart pitcher or a mason jar and a muddler or wooden spoon. Make sure that you wash your fruit well beforehand and buy organic raspberries.Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
Growing up, I spent a lot of time with my grandparents, especially on the weekends. While grandma was an amazing cook, when it came to pancakes, grandpa took command of the kitchen. I remember the smell trickling out of the kitchen and morning cartoons seemed to lose their appeal as our mouths started to water. Fast forward several years to a much healthier version of myself, I still have a longing for pancakes. But now I needed something that tasted good but without all the guilt of crushing my meal plan. Don’t get me wrong, I’m all about balance, and these won’t replace Saturday mornings with my grandparents. But they sure do fill the void in between visits.Read More

Kim Maes

OL Nutrition Expert

Kim Maes
Also known as… The Immune-boosting, Cancer-fighting, Toxin-Clearing Cabbage Crunch Salad. This one features just a touch of sweet…a lot of crunchy…a hit of tangy…and very purple. It is jam-packed with nutrients from the cabbage, but it only has a few ingredients so it is very easy to throw together.Read More

Kim Maes

OL Nutrition Expert

Kim Maes
When you juice your vegetables, you’re taking in the essential nutrients that your body needs to remineralize. Your body immediately absorbs all of these nutrients because juice is in liquid form and you end up giving your digestive system a rest because it doesn't have to breakdown any solid foods. Instead, the nutrients go directly into your cells and bloodstream, making it much easier on your body. As a result, you feel lighter and more energetic throughout the day.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
Here is a quick and delicious protein smoothie that has a perfect blend of protein and carbohydrates. It also has some texture with the addition of almonds, making it a more filling choice. It would make a perfect to go breakfast or post workout snack. Use frozen fruit if you prefer a colder smoothie or you can add ice if you are using fresh fruit.Read More
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