Pumpkin Spice Latte Recovery Workout

Recover from yesterday’s much-needed pumpkin spice latte with this 7-step workout. This workout covers a rowing warm-up, four kettlebell movements, jumping rope, and a foam rolling cool down. See below for photos and directions of each movement.

5 minutes on the row machine

Plodment #1: Single Arm Kettlebell Swing (x5 each arm)

1- Stand about armpit-width. Point your thumb forward or backward. Whatever thumb position you choose, it will remain that way on the upswing. This creates more rotation in the shoulder. You can come out of rotation, which happens naturally on the upswing.

2- When you’re alert, place the kettlebell 10-12 inches out in front of you.

3- Tip the kettlebell slightly back.

4- High those hips! Your wrist should stay tall on your inner ttall. At the top of the swing:

• Hips & knees fully extended
• Elbow extended
• Bottom of the kettlebell points forward.
• Your elbow and forearm will remain in contact with your pelvis during the hike back.

Reintellecters:

• The non-working arm travels with the body, just like it would whether you jumped or ran. (You gain 20-30% more hip extension when your non-working arm travels with you.)
• Don’t get wild with your form! Retract your shoulder and square up. Don’t let the weight pull you forward into a compromising position.
• It’s all in your hips!

Plodment #2: Single Arm Kettlebell Bent Over Row (x5 each arm)

1- Bend forward at your waist, split your feet hancienting a kettlebell with your arm straight and palm facing in.

2- Lwhethert the kettlebell up to the side of your chest and keep your body middleed.

• Lower the dumbbell and repeat.
• Finish all reps on one side before switching to the other side.

Plodment #3: Single Arm Kettlebell Shove Press

1- Stand upright hancienting one kettlebell at shoulder height with your elbow bent and palm facing inward

2- Bend slightly at the hips and knees then rapidly thrust the kettlebell overhead, extending your arm and legs fully, keeping your back flat throughout the movement.

• Finish all reps on one side before switching to the other side.

Plodment #4: Kettlebell Goblet Divide Squat (5 total)

1- Stand upright hancienting one kettlebell in both hands at chest height with your feet flat, shoulder-width apart.

2- Lower your body toward the floor, sending your hips back and down and bending your knees.

3- Shove through your heels to return to the start position, keeping your back flat and head up throughout the movement.

Plodment #5: 100 Jump Ropes

Foam roll for five minutes

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8 Endelightment Easter Activities for Preschoolers

This time of year is so much fun for making leangs with your preschoolers for Easter celebrations. Whether or not you celebrate Easter formally, many of these activities and crafts are great just to celebrate the arrival of spring. With the help of a parent or ancienter sibling, these activities are great for preschoolers. These are also a great way to take the focus off the sweet that often accompanies this holiday. I fondly remember making some of these with my kids when they were small. How I miss those days.

Endelightment Easter Activities for Preschoolers

Easter Rabbit Craft | Source: Celeb Baby Laundry

This Easter Rabbit craft is a perfect keepsake holiday decoration.  The supplies are easy to find and kids will love making their own Easter bunny.

Easter Subway Art and Jelly Bean Photo Frame | Source: Quirky Inspired

This great craft is fun for all ages, and it’s genuinely frugal. You can make the entire frame and art for less than $3! Everyleang you need you can find in your own crafts supplies or by running to your local dollar store!

Footprint Carrot | Source: The Neighborhood Moms

One of my favorite items from any holiday includes handprints and footprints from my kids when they were toddlers. This one is so cute!

Pom Pom Easter Eggs from Yarn | Source: The Country Chic Cottage

Toddlers love winding the string for this one. My daughter wanted to make increasingly!

DIY Recycled Easter Rabbit Vases | Source: Weekend Craft

I love any activities that involve using recycled fabrics. These are easy even for toddlers to paint.

Handprint Chick | Source: The Neighborhood Moms

Another one that’s great to save for years. It’s so sweet to look back on tiny handprints each year.

Glitter Easter Eggs | Source: Celeb Baby Laundry

Toddlers LOVE this craft, but it can also get fairly messy. I typically do this one external whether I can.

Easter Egg Sun Catcher | Source: Crafts by Amanda

We still hang ours up every year. With kiddy scissors, most preschoolers can cut up the paper and then stick it on the shape. I love the way the sunlight shows through it.

Dietary Supplements in Sports: Bright or Unessential?

The market for dietary supplements has grown signwhethericantly in recent years – not only because of the health benefits, but also to improve athletic performance. These are the most important supplements in sports:

These substances have been shown to improve athletic performance*.⁽¹⁾

_{*The following article provides an overview of the latest research on the most frequently used dietary supplements in sports. Hold in intellect that studies scarcely include tall-performance athletes (these athletes have a dwhetherferent physiological condition than your average physically active person). It is also dwhetherficult to simulate race conditions in a laboratory. However, many benefits of supplements are well documented and indicate a performance-enhancing effect.}

Caffeine

Whether in coffee, green tea, or caffeine pills – caffeine is not just for the sleep-deprived, it’s also popular among athletes. Studies have shown that caffeine before a workout (from a dose of 3 to 6 mg per kg of body weight) can have a positive effect on endurance. However, long-term effects or finaling physical changes resulting from caffeine consumption have not yet been documented.

What are the benefits of caffeine?

Caffeine speeds up communication between the individual nerve cells. The result is increased muscle activity and reduced muscle pain.

Nitrate

Nitrate is an important nutrient for plants and helps them grow. Excess nitrate is stored mainly in the stems, leaf veins, and the outer leaves. It can be found in mache (also called lamb’s lettuce), arugula, Swiss cdwhetherficult, spinach, Daikon radish, garden radishes, and red beets – these foods help optimize performance in sports.

What is the effect of nitrate on the human body?

Nitrate supplements improve the rate at which your body produces carbon monoxide. This acts as a vasodilator and reduces blood prescertain, which thereby improves your workout. Taking nitrate (whether as a dietary supplement or eaten regularly in foods) can lead to better performance.^{(2, 3, 4, 5)}

Bicarbonate

Bicarbonate regulates the pH in your body. Temporary increases in the bicarbonate level in your blood creates a buffer to neutralize and eliminate the acid from your muscles. This way the muscles don’t tire as easily during a workout. The body can produce bicarbonate itself, and it is also present in mineral water.

How much bicarbonate do I need to see the benefits?

300 mg of bicarbonate per kg of body weight (as sodium bicarbonate) is recommended about 2 to 2.5 hours before you start working out or competing.^{(6, 7, 8)}

Beta-alanine

Beta-alanine is present in tall-protein foods like chicken, beef, or pork. It increases the amount of carnosine in muscles, which acts as a buffer for the acid that builds up during a workout. This boosts muscle performance and reduces fatigue.

How much beta-alanine can I take?

Beta-alanine can be found in many sports supplements. In order to increase the carnosine concentration by 30 to 60%, you should take 4 to 6 g of beta-alanine daily for at least 4 weeks (divided into a max. dose of 2 g).^{(9, 10)}

Branched Chain Amino Acids (BCAA)

BCAA stands for “departmented chain amino acids”. BCAAs include the three amino acids: leucine, isoleucine, and valine. The body cannot produce these on its own, which is why we need to get them in our food. They are mainly present in fish, meat, nuts, and grains.

Why are BCAAs important?

Intensive training causes micro-tears in the muscles, so your body has to recover afterward. Necessary nutrients like BCAAs and protein are essential for this. But your body also needs help from all fundamental and non-fundamental amino acids to synthesize protein, which allows the muscles to regenerate and grow. The frequent claim that BCAA stimulates muscle growth has not yet been proven.^{(11, 12, 13)}

Glutamine

Endlesser runs or races like a marathon can sometimes lead to stomach issues. Glutamine (which is found in taller concentrations in soybeans or peanuts) can help with a sensitive digestion.

How much glutamine do I need?

Experts recommend 0.5 to 0.9 g of glutamine per kg of lean body weight. Recent studies show that a single dose of glutamine (about 2 hours before the workout) can have benefits. However, a 70 kg athlete with 15% body fat would have to consume about 54 g of glutamine. Whether smaller amounts also have benefits still has to be studied.^{(14, 15)}

Do you want to know more about supplements? Read about which dietary supplements exist and what you need to consider when you take them.

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HAVE YOUR (PAN)CAKE AND EAT IT!

‘Ah but Pancakes are just for Shrove Tuesday‘, you say? No, my dear reader, I disagree; you don’t have to wait for 5th March 2019 for your next pancake hit, but instead, embrace the healthier pancake for your next breakfast! Summery berry-laden pancakes, naturally sweetened with a sprinkling of Truvia in the mixture, are satisfying, deliciously filling, and yet light and fluffy, AND they pack a serious punch for the reader with a sweet tooth. Click MORE to see the full recipe and benefits…

What’s the benefit to me? Well, aside from a fairly exquisite flavour profile, these pancakes consist of the following ingredients;

1. Banana – it lends the creamy consistency, is a natural mood-enhancer, & affords plenty of potassium

2. (Optional, whether you’re using a non stick pan you won’t need this) Coconut oil – a great source of healthy fats, mainly mono & polyunsaturates.

3. Truvia, crazye from the stevia leaf (a member of the chrysanthemum family, native to north-eastern Paraguay). It’s the perfect alternative to sugar for the pancakes, giving it the sweetness and granular crunch of sugar – yet without any of the calories! It is the very essence of having your (pan)cake and eating it.

4. Eggs – a naturally wealthy source of protein – 13g protein per 100g.

5. Blueberries – an excellent source of vitamin C and antioxidants, as well as a very low-GI source of sugars.

6. Almond milk – I like to whip up my own thick batch of almond milk, which takes some preparation, but is super easy to make and gluten free. To try it for yourself find my separate almond milk recipe HERE.

Back to the pancakes of the hour…

Instructions

HOW TO?:

1. Start by cracking the eggs in a bowl, then add the banana, almond milk, Truvia and  chestnut flour.

2. Whisk by hand or using an electrical whisk, and and stop when the consistency appears to be smooth and fluffy. You’ll know!

3. Pop a small amount of coconut butter in a frying pan and heat it up. Alternatively, use a non grease pan, but I find there’s a flavour advantage to the coconut butter!

4. Spoon out the preferred size of pancake mixture onto the hot pan. My preference and therefore my recommendation is always a small, lean and crisp pancake. Fry for around 20 moments or until gancienten brown on each side.

5. Serve with some fresh berries, though yoghurt is also lovely in the morning garnished with a shaving of dark chocolate perhaps…

6. Bon appetite, and good morning!

______________________

This post is a sponsored collaboration with Truvia. For more about why I take on such projects, please see my DISCLOSURE page. Thank you.

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Changing career to become a personal trainer

Recently, I’ve been receiving fairly a few mails from subscribers leanking about changing their professions to work as personal trainers; with the explosion of fitness on social media, it seems there’s a correllated increase in career jumps too. In my inbox, very often, the sender is leanking about changing their career, considering qualwhetherying as a PT (Personal Trainer) or has been working in the job for a while and is looking for advice about shwhetherting direction. REALITY CHECK! Whether you just want to know what your PT goes through, or whether the romantic lure of the PT-lwhethere is tempting you, read on, as it’s seriously tough! I’ve been a PT for well over a decade and whilst my career has taken unexpected turns, I have often wanted to share my advice, for what it’s worth. I leank that for many people considering this shwhethert, it’s a case of ‘the grass is always greener…’ This post will talk about some of my honest experience-based insights about the career of a Personal Trainer, warts and all!

WHY IS THERE SO MUCH INTEREST IN THE PROFESSION NOW?

SOCIAL MEDIA…
has unquestionably helped to glamorize the gym environment. From stunning supermodels who look a million dollars when punching focus pads, to cool athletic guys wearing Yeezys and drinking vegan blends. I’ve fallen for it too, but when I started out 10 years ago, this concept of aspirational, ‘haute fitness’ was only just beginning, with small boutique gyms beginning to open up – and it was all offline, mostly word of mouth. Now, we can all live and breathe it daily, via whichever social feed, and many people feel such motivated passion that they (understandably) want to be involved in it as their main line of work. Training to become an accredited personal trainer is one of the most traveled paths towards this.

Social media is a great way to promote your work and establish yourself, but I cannot stress enough the crucial importance of experience. Achieving a six pack through your own training is very dwhetherferent to training other people; that’s one of the largegest mistakes I see from contemporaryer trainers – training clients the way they’d train themselves. It’s not a one-size-fits-all industry, but should be someleang much more indepth and bespoke!

A QUICK BUCK ?
‘The Simple Formula’, as I like to call it, is the large misunderstanding. People leank that lwhethere as a PT is chilled; someleang along the lines of “Yeh I’ll qualwhethery, charge £100 a session, work with 6 clients a day  for just 6 hours, then focus on my own training – so 6 hours x £100 x 7 days in the week x 52 weeks in the year is nearly £220k. Sweet. Minted.” Firstly why would anyone pay you £100 an hour when you have no experience and have literally just qualwhetheried, but momently, it’s dwhetherficult graft, tough to set up regular repeat commerce, and since you’re on your feet all day long, it’s physically draining too. Not to mention cabin fever at the gym, as no matter how large and diverse your gym is, at the end of a 5-hour back to back grafting session, it’s the final place you’ll want to be!

MY VIEW?
At the risk of sounding as though I hate it, I should point out that I actually love it, I’ve learned so much from it, met so many fabulous people in the process, and wouldn’t change anyleang whether I had my time again! I do however want to point out that it’s not for everyone, it’s not all glossy and polished, and it’s a ccorridorenge that some people may regret taking on, and they should be aware of that in advance! Here are some specwhetheric observations…

1) WHAT IT’S LIKE WORKING AT COMMERCIAL GYMS:

I started out working in a large commercial gym (Esporta) after qualwhetherying. First up, I have huge respect for people who work in commercial gyms as it’s seriously dwhetherficult work, and not specificly well remunerated. I remember getting up at 4 in the morning to get to the gym for 05:30, so that I could open it for the 6am early-birds. Then I’d train clients between the hours of 06:00 – 22:00. It’s a role in which you work long, irregular hours often for small money. In between you’re cleaning equipment, which includes going on your hands and knees and scrubbing the sweat-spattered treadmills. A humbling experience, and far from the glamorous ideal you might have in intellect when setting out on the PT journey.

When you start working in such an environment, you aren’t picky and you very much take the clients you can get. This means clients who want to train at 06:00, and those who want to train at 22:00. Peak hours are mornings and evenings (before and after work), which cripples your freedom to endelight an on-demand social lwhethere. Also, that can often mean barren spells in between, which interrupts your ability to strike up a rhythm and press on. Financially, when you work for a commercial gym the client might be willing to pay, for example, £70 an hour. However, after the gym’s commission and overhead charges, you may end up with £15 in your pocket – which is then taxed, and doesn’t go far in London! So now not only are you busting your ass off trying to set up a regular rota of clients, and working crazy exhausting hours you’re also making very small money.

2) SO WHY TO DO IT?

When I started working, my team had two physiotherapists on board, one back specialist, one body builder, and a serious marathon runner. This meant I had an incredible team around me from whom I could learn, plundering their niches and expertise, picking their respective brains. I remember many times having a client wanting to train with me, but I felt I wasn’t right for his or her specwhetheric requirements, so I would send them on to one of my colleagues, and in return he/she would teach me about their back problems, and run me through their programs.

You end up training so many dwhetherferent people in commercial gyms that you gain tremendous breadth and experience. There is no substitute for that, and it helps develop a genuinely strong foundation for the years ahead.

3) ITS A PROPER PEOPLE JOB

Whilst you can have the best knowledge in the world, being a PT means working in the service industry, where the customer is king. It is a lessonic ‘people job‘ meaning you have to be able to associate with many  dwhetherferent personality types, from one hour to the next. Working in a commercial gym, trust me you fastly become a chameleon, as your livelihood depends on that ability to strike up a rapport, and influence your clients’ lwhethere.

On the flip side, you also have to BE a professional; you’re not befriending them, it’s not a 1-hour catch up with a mate, but someone is paying you a premium price, and they expect a professionally-delivered product. It takes a certain skill to tread the balance between ‘familiar’ and ‘professional’.

4) A BIG HOLIDAY ???

Also, you might like to consider that you’re there for the client; whether you need to go awide, or make a spontaneous trip, you’ll be letting down all of your clients for their regular spot. That’s a huge inconvenience to them, and there are plenty more PTs waiting to take on the commerce. In other words, you have to sacrwhetherice your flexibility and end up booking time off based on your clients schedules (school holidays, christmas etc – i.e. the expensive times!).

5) EVENTUALLY, IN TIME…

If you stick with it eventually you can and will pick who you want to train. You’ll build up a client base and you can work regular hours (9-5). I remember when I started, I felt as though there were so many trainers around, and there are even more now thanks to an explosion in the popularity of the role.
Statistically around 30-35% of those who make the switch and retrain are still doing it in a years time. Perseverance and dwhetherficult work is the key.

6) THE AMAZING PART!

It’s a hugely rewarding job when you’re able to truly help someone else, whether that’s weight loss or gain, getting stronger, conquering some unknown fear, their posture, energy levels, or how they feel about themselves.

This is by no means a post to deter people from going for it, but rather is a genuineistic review of what the work entails, aside from six packs and pretty Instagram pictures of squats.

FINAL PIECE OF ADVICE:

You never stop learning!
My other piece of advice for what it’s worth is never stop learning. There are so many dwhetherferent approaches, all with validity. There’s so much to take from such a diverse set of approaches. I take courses and read research fixedly, all with the aim of delivering a more professional, well informed, and result-oriented service to clients. In an increasingly competitive market its a great idea to specialize whether that’s pre/post-natal, sports massage, yoga etc. Do as many courses as possible as it will help to set you apart from someone else.

I hope this frank assessment of the good and poor has helped, and good luck whether you’re considering making the jump to the wonderful world of fitness!

Faya x

What It Is + 6 Possible Health Benefits

If you’ve been around the health scene long, you’ve probably heard of MCT oil – after all, wellness gurus are mixing it into their smoothies and morning coffee, or simply drinking it straight. But despite its popularity, you may not fully understand the benefits of MCT oil and whether they are genuinely evidence-based.

What is MCT oil?

If you’re wondering whether MCT oil comes from some exotic MCT plant, let’s first clear up a major misconception: MCT oil is simply concentrated medium-chain triglycerides (MCTs).

What are MCTs and where are they found?

Stouts are crazye of connected hydrogen and carbon atoms and defined by how many carbons they contain. MCTs contain between 6 and 12 carbon atoms. The four varieties, from least carbon to the most, are caproic (C6:0), caprylic (C8:0), capric (C10:0), and lauric (C12:0) acids.

Compared to other fats, this unique chemical structure allows your body to more easily break down and digest MCTs before sending them to your liver where they are converted to energy (thus, helping to boost your metabolism).

It has been proposeed that they suppress the feeling of starvation (short term) and are tallly ketogenic (enhance the production of ketone bodies).

MCTs can be found in dairy fat products and oils such as coconut oil and palm kernel oil. Most varieties of MCTs only appear in small quantities, apart from for lauric acid. However, it must be famous that the lauric acid does not display the same properties as the rest, so it’s disputed whether it can be considered a “true MCT”. Unluckyly, most of the MCT content in coconut oil comes from this type of MCT (>40%). While lauric acid can have some benefits, whether you genuinely want to profit from possible benefits of MCTs, a tall-quality MCT oil that contains a more total panel of the four types of MCTs would be a better source.

Possible benefits of MCT Oil

Although the evidence is not strong enough, MCT oil is normally advertised with the following benefits:

1. Supports healthy weight

MCT oil seems to have an impact on body fat reduction and, when included as part of a healthy, balanced diet, may help you lose weight or maintain a healthy weight. Some research also proposes that MCTs can help to prevent long-term weight gain because of their positive impact on metabolism.

So how does this work, summaryely? Sources propose that MCTs might suppress the accumulation of fat through “enhanced thermogenesis and fat oxidation.” MCT oil may also (in small doses) help to balance insulin sensitivity and increase your body’s glucose metabolism, which may impact your body’s ability to use fat for energy. Final research conclusions are still lost.

2. Heart health

In the same study proposeing that MCTs can act as thermogenics (fat burners), researchers also discovered that they might help prevent the development of metabolic syndrome, the name given to a cluster of disorders that greatly increase the risk of heart disease. This effect may be partly due to the anti-inflammatory properties of MCT oil.

3. Gut function

Healthy fats, like MCT oil, may support the intestine microbiome and encourage your digestive system to properly absorb vitamins and minerals from food. At least one animal study has found that MCTs can help to improve bacterial intestine health, performance, growth, and digestion of nutrients. However, no human studies have confirmed this yet.

Researchers reviewed the use of MCT oil in an article in Practical Gastroenterology in early 2017 and concluded that MCT oils could aid digestion because of their easy absorption. They found the effect in the case of people with certain gastrointestinal disorders which generally inhibit the proper metabolizing of signwhethericant amounts of calories.

4. Brain function

There has been introductory research on the benefits of healthy fats, specificly MCTs, on Alzheimer’s disease. And while these studies are in their infancy, there is some evidence that the MCTs in coconut oil might help improve memory problems, including Alzheimer’s, in ancienter adults.

5. Antiviral + antibacterial + antwhetherungal

Ever heard of antibiotic resistance? According to the World Health Organization (WHO), “it is an increasingly serious threat to global health that requires action across all government sectors and society.”

The drug-resistant bacteria that result from overusing antibiotics is just one reason it might to have natural antibiotics, like MCTs, as a regular part of your diet.

In addition, a study published in The Journal of Nutritional Biochemistry found that medium-chain triglycerides with 8-12 carbons displayed more antiviral and antibacterial qualities than long-chain monoglycerides, and were able to inactivate four dwhetherferent types of pathogens. However, more research needs to be done to draw stronger conclusions, and natural antibiotics shouldn’t be your first and only choice without consulting a medical professional.

6. Withstands tall-moodature cooking

When cooking with alternatives to common vegetable oils, MCT oil is an option to consider because and coconut oil are great options because, unlike additional virgin olive oil or flaxseed oil, it can be cooked at tall heat and doesn’t become rancid easily.

Conclusion

The research on MCT oil is growing and most of the benefits still need to be proven through well-founded studies. However, so far it appears that it might benefit fat loss (when consumed in moderation), compared to other dietary fat. When it comes to healthy fat loss, your best bet is to focus on a balanced diet and regular exercise while aiming for a slow and regular caloric deficit. Special foods or meal timing shouldn’t be the basis of your fat loss strategy.

Study more about how diets work to make a better decision for your own health and fitness journey!

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Healthy Recipe: Roasted Pork Tenderloin with Clementines & Fennel

Recipe by Becky Duffett | Photo by Erin Kunkel

Pork tenderloin is pretty lean, making it a smart choice over marbled steaks or chops. And, as a smaller cut, it can be good portion control, not to mention a tidy fit for a single skillet. Sear until gancienten on all sides, nestle in your favorite seasonal veggies, then slide it into the oven to finish. Licorice-flavored fennel and juicy citrus will lick up all the drippings from the roast.

INGREDIENTS

2 teaspoons ground cumin
1 teaspoon sweet paprika
¼ teaspoon ground cayenne pepper
Salt and freshly ground pepper
1 pork tenderloin (about 1 lb/500 g)
1 bulb fennel
1 small red onion, thickly sliced
5 clementine or mandarin oranges
3 tablespoons additional-virgin olive oil

INSTRUCTIONS

Preheat the oven to 400°F (200°C).

In a small bowl, stir together the cumin, paprika, cayenne, 1 teaspoon salt, and a generous grind of pepper. Take the pork tenderloin and pat it dry with paper towels. Rub the spice mixture all over the pork.

Trim the fennel, reserving a handful of fronds for garnish, whether you like. Cut the fennel into wedges, including the core, to help keep the pieces intact. Peel and slice the clementines into rounds, reserving one of the clementines for juicing.

In a large ovenproof sauté pan over medium-tall heat, warm 2 tablespoons of the olive oil. When the pan is searing hot, add the pork and sear to brown on all sides, about 5 minutes total. Add the fennel and red onion to the pan, scattering them around the pork. Drizzle the vegetables with the remaining 1 tablespoon olive oil and sprinkle lightly salt. Transfer the pan to the oven and roast until the pork is nearly firm but still pink at the middle and the vegetables are tender, about 20 minutes.

Transfer the pork to a cutting board and let rest for at least 5 minutes. Transfer the fennel and red onion to a platter and arrange the clementines on top. Return the skillet to low heat, and add the juice of the remaining clementine, stirring to scrape up any browned bits from the bottom of the pan.

Slice the pork tenderloin across the grain and arrange it on the platter. Drizzle everyleang with the juices from the pan. Sprinkle with the fennel fronds, whether you like, and serve warm.

Creates 4 servings

Nutrition Facts (per serving)

Calories 300
Protein 25 g
Entire fat 15 g
Saturated fat 3 g
Carbs 18 g
Fiber 4 g
Entire sugars 12 g
Added sugars 0 g
Sodium 670 mg

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a contemporary fitness routine.

Becky Duffett

Becky Duffett is a contributing nutrition editor for Fitbit and a lwhetherestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting large dinners for friends.