Nutrition Ashley Beaver Nutrition Ashley Beaver

The Power of Healthy Fats for Women's Well-being

In the world of nutrition, we often hear about the importance of maintaining a balanced diet. While all macronutrients play a crucial role in our overall health, healthy fats deserve special attention, especially when it comes to women's diets. It's time to debunk the myth that fats are the enemy. Let’s explore the reasons why women need to incorporate healthy fats into their diet and how these fats can promote overall well-being.

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Mindset, Fitness, Nutrition Ashley Beaver Mindset, Fitness, Nutrition Ashley Beaver

What I Learned from a 365 Day Habit

In 2021, I committed to walking one mile per day. When I told people I was doing a mile a day they always looked at me funny because they knew that I had a moderate level of fitness and could run much longer distances. But I knew I couldn't commit to running or even walking those longer distances consistently every single day for an entire year.

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Nutrition Ashley Beaver Nutrition Ashley Beaver

5 Ways to Increase Protein Without Sacrificing Flavor

One of the first obstacles that many nutrition clients face is figuring out how to add a little more protein to their diet. Your first inclination may be to order up a big batch of protein powders and bars—I mean, the word “protein” is in the name…it’s a no brainer. However, there are also plenty of ways to incorporate more protein into your diet utilizing real, unprocessed, whole foods without sacrificing flavor and while still being able to enjoy the meals you know and love. Here are five go-to ways to add more protein to meals.

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Nutrition Ashley Beaver Nutrition Ashley Beaver

Protein Cheat Sheet

Protein is involved in nearly EVERY process in the body! It’s essential for muscle, cell, and tissue growth, as well as repair. It’s involved in cell structure, enzyme function, and transport in the body. It improves recovery and increases strength. It even strengthens our immune function!

Most people know that protein is essential for body composition, performance, and muscle gain, but they’re unaware of how important it is for optimal health. With so many functions, adequate protein consumption is incredibly important.

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Nutrition Ashley Beaver Nutrition Ashley Beaver

Staying on Track at Work

Here’s a secret for you: When I first started flexible dieting, eating around other people was really hard for me. And where do I eat around other people the most? At work! When I ate alone, I felt in control. When I ate at home, I felt safe and had the support of a loving partner who was willing to accommodate all sorts of weird requests as I sorted through what did or did not fuel my body effectively.

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Recipes Ashley Beaver Recipes Ashley Beaver

Jalapeño Watermelon Agua Fresca

This recipe is great for anyone looking to enjoy a refreshing summer mocktail while abstaining from alcohol. While you certainly can add tequila and triple sec if you prefer, I promise it is just as enjoyable without the alcohol.

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Recipes Ashley Beaver Recipes Ashley Beaver

Protein-Packed Paella Recipe

Looking to load up on protein and carbs for that training day but don't have much wiggle room in fats? This paella recipe is great for those who need a high-protein and high-carb meal.

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Nutrition Ashley Beaver Nutrition Ashley Beaver

5 Cookbooks to Jumpstart Your Food Prep

Have you ever been stuck in a meal prep rut? Maybe you’ve been eating the same thing for a week straight, maybe you were never “all about that broccoli and chicken lifestyle”, or maybe you are a little intimated by cooking altogether. Whatever your particular hurdle maybe, I have always found that a good cookbook (or two) can really help shake things up, provide some inspiration, and help guide you towards your next culinary success. Here are the top five cookbooks that I keep in my kitchen…

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Mindset, Nutrition Ashley Beaver Mindset, Nutrition Ashley Beaver

Stuck at home? Here are 6 effective tips to help you structure your day.

If you are able to––or when you are able to if it isn't quite time yet––try to slowly begin to get back to a normal (ha!) routine as much as possible given the circumstances. Our minds and bodies thrive off of routine and structure. It makes us feel secure, safe, and stable. Uncertainty causes large amounts of stress on us both physically and mentally. Humans are creatures of habit.

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Mindset Ashley Beaver Mindset Ashley Beaver

Goal Setting Best Practices: Get SMARTer!

So, you’ve made the decision to improve your health through nutrition this year. Uh, okay… now what?

Having a vague goal like “eat healthier” or “lose weight” can end up being really frustrating. Why? Because there is no clear starting point or first step and no clear endpoint or why to evaluate that you have attained your goal.

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Recipes Ashley Beaver Recipes Ashley Beaver

Asparagus Salad

We all get sick of the same old salads sometimes. Luckily, this asparagus salad offers a little something different for the palette. Crisp, blanched asparagus mixed with the sweetness of an orange and the bitterness of browned endives and radicchio will leave a complex yet refreshing taste in your mouth while filling your belly and leaving you wanting seconds.

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Nutrition Ashley Beaver Nutrition Ashley Beaver

Surviving the holiday party season

As the holidays approach, the number of social gatherings and parties packed into the next few weeks will be numerous. While indulging in a few treats over the holidays won’t derail your progress, a steady stream of regular get-togethers and celebrations over four to six weeks (or eight...who’s counting) can really start to add up. This can have a big impact on your ability to stay on track towards achieving your goals. Here are a few ways you can make it through the holiday party season while balancing your nutritional needs and continuing on the path to success.

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