The Warrior Way

  • May 23

    PreHab Nutrition That Heals: Protein and Fiber

    This week we are happy to feature a guest post by Grace McClure at Peerwell, which helps hip and knee replacement candidates optimize their health before surgery. Leveraging evidence-based health science, the PeerWell app delivers customized daily lessons that are proven to better the results of surgery and speed-up recovery. It often takes a disruption […]

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  • May 5

    Lemon Chia Seed Dressing

    Ingredients 1/4 cup extra virgin olive oil juice of one lemon 1/2 tsp chia seeds 1 tbsp honey (or your choice of sweetener) Method 1. Add all ingredients into mason jar and shake until well mixed. 2. Enjoy! (keeps for about a week)

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  • May 5

    The Road To Boston: Aftermath & Active Recovery

    We followed Health Warrior team member Thomas Cadrin on his journey as he prepared for the 2016 Boston Marathon – his first ever.  Read the entire series here. It’s been one week* and 3 days since I completed the 2016 Boston Marathon. I can honestly say that it was the most difficult thing I have […]

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  • May 4

    Matcha Mint Chip Chia Pudding

    INGREDIENTS: 1/3 cup almond milk 1/2 tsp matcha green tea 2 Tbsp chia seeds 1/2 Tbsp agave small drop of peppermint extract DIRECTIONS: 1. Combine almond milk, matcha, agave, and peppermint in a blender, blend until matcha disolved. 2. Mix in chia seeds to matcha mixture 3. Cover and store in a frigde overnight 4. Top […]

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  • May 4

    Mango Coconut Chia Seed Pudding 🌞

    INGREDIENTS 1 cup coconut milk 3 tbsp chia seeds 2 tbsp honey or maple syrup ½ tsp vanilla extract 1 fresh mango, peeled and chopped Coconut Flakes to sprinkle INSTRUCTIONS 1. Mix together the coconut milk, chia seeds, honey / maple syrup and vanilla extract in a jar or bowl. 2. Cover the bowl or […]

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  • May 4

    ROASTED GARLIC AND CHIA GUACAMOLE

    INGREDIENTS 1 bulb roasted garlic 1 ripe avocado 2 tbsp diced onion ½ tbsp lime zest of ½ lime 1 tsp chia seeds salt to taste INSTRUCTIONS Preheat oven to 400 degrees F. Cut off the top of the garlic bulb and drizzle with extra virgin olive oil. Wrap the bulb in aluminum foil and […]

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  • May 2

    Do You Need More Protein If You Work Out?

    Do you need more protein if you work out?  Expert knowledge provided by Caroline Kaufman MS, RDN I’ve got 10 seconds You don’t need extra protein, but it can help you build strength and endurance. Go On For example, power athletes like CrossFitters benefit from more protein—especially when they start training and gaining muscle bulk. […]

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  • Apr 23

    Cleansing Chia Kiwi Smoothie

    So fresh and so green. 🌱 Hit refresh with this Cleansing Vegan Kiwi Chia Pudding with Coconut Milk 🌰 Ingredients: 4 tbsp chia seeds 1 1/2 cups lite coconut milk 2 tsp organic raw honey (or raw agave) 4 kiwi fruits, peeled and cut in cubes 2 tbsp organic bee pollen Mixed seeds and nuts, […]

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  • Apr 13

    The Road To Boston, Part 4 (The Final Stretch)

    Never in my life would I have thought I’d seriously say, “I’m carb loading.” But here we are, one week out and I’m totally carb loading. The idea behind carb loading is to stuff your muscles full of glycogen reserves – one compound that is used for muscle fuel – so that you can run […]

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  • Apr 6

    The Road To Boston, Part 3

    “Hitting the wall” is a really big, scary actuality in marathon running. It refers to the moment in a race (usually around mile 20) when your body has used up all the carbohydrates it’s stored in your muscles and switches over to burning fat. It’s not fun…at all. On a physical level, there’s only so […]

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