[{"data":1,"prerenderedAt":3377},["ShallowReactive",2],{"default-layout-data":3,"author-page-carolina-schneider":654},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"author":655,"paginatedArticles":681,"page":3329,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":674,"full_slug":675,"sort_by_date":48,"position":501,"tag_list":676,"is_startpage":9,"parent_id":677,"meta_data":48,"group_id":678,"first_published_at":679,"release_id":48,"lang":60,"path":48,"alternates":680,"default_full_slug":48,"translated_slugs":48},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":664,"_uid":665,"name":666,"photo":667,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":671,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":672,"social_link_instagram":673,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":668,"alt":666,"name":666,"focus":48,"title":666,"filename":669,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],["Reactive",682],[683,929,1644,2153,2571,3123],{"name":684,"created_at":685,"published_at":686,"updated_at":687,"id":688,"uuid":689,"content":690,"slug":919,"full_slug":920,"sort_by_date":48,"position":921,"tag_list":922,"is_startpage":9,"parent_id":924,"meta_data":48,"group_id":925,"first_published_at":926,"release_id":48,"lang":60,"path":927,"alternates":928,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":691,"faqs":692,"title":684,"topic":702,"author":717,"content":722,"category":901,"schedule":909,"component":910,"meta_info":911,"cover_image":915,"description":914,"contributors":918},"6218a961-b18f-4ab0-8901-a897312c5183",[693,698],{"_uid":694,"answer":695,"question":696,"component":697},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?","faq_schema",{"_uid":699,"answer":700,"question":701,"component":697},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":703,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":715,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":704,"component":39,"meta_info":712,"block_image":713,"cover_image":714,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":705,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":710,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":711,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":706,"component":118,"meta_info":707,"meta_title":7,"block_image":708,"cover_image":709,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":718,"slug":674,"full_slug":675,"sort_by_date":48,"position":501,"tag_list":720,"is_startpage":9,"parent_id":677,"meta_data":48,"group_id":678,"first_published_at":679,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":666,"photo":719,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":671,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":672,"social_link_instagram":673,"social_link_pinterest":7},{"id":668,"alt":666,"name":666,"focus":48,"title":666,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":724},"doc",[725,741,748,763,767,772,776,781,792,796,801,813,818,828,832,837,841,846,856,860,870,874,880,884,889],{"type":726,"content":727},"paragraph",[728,731,739],{"text":729,"type":730},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ","text",{"text":732,"type":730,"marks":733},"Thanksgiving recipes",[734],{"type":735,"attrs":736},"link",{"href":737,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas","_blank",{"text":740,"type":730}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":742,"attrs":743,"content":745},"heading",{"level":744},3,[746],{"text":747,"type":730},"Make Plants the Center of Your Plate",{"type":749,"attrs":750},"blok",{"id":751,"body":752},"ab478b06-2860-413f-8e11-7bcdb65169f4",[753],{"url":754,"_uid":756,"image":757,"component":761,"copyright_details":762},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"story","i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":758,"alt":759,"name":7,"focus":7,"title":759,"filename":760,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png","content_image",[],{"type":726,"content":764},[765],{"text":766,"type":730},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":742,"attrs":768,"content":769},{"level":744},[770],{"text":771,"type":730},"Swap Dairy for Dairy-free Alternatives",{"type":726,"content":773},[774],{"text":775,"type":730},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":742,"attrs":777,"content":778},{"level":744},[779],{"text":780,"type":730},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":749,"attrs":782},{"id":751,"body":783},[784],{"url":785,"_uid":786,"image":787,"component":761,"copyright_details":791},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":788,"alt":789,"name":7,"focus":7,"title":789,"filename":790,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":726,"content":793},[794],{"text":795,"type":730},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":742,"attrs":797,"content":798},{"level":744},[799],{"text":800,"type":730},"Swap Butter for Olive Oil ",{"type":726,"content":802},[803,805,811],{"text":804,"type":730},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":806,"type":730,"marks":807},"healthy fats",[808],{"type":735,"attrs":809},{"href":810,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":812,"type":730},"”) which promote heart health and lower inflammation. ",{"type":742,"attrs":814,"content":815},{"level":744},[816],{"text":817,"type":730},"Skip the Bread",{"type":749,"attrs":819},{"id":751,"body":820},[821],{"url":822,"_uid":823,"image":824,"component":761,"copyright_details":827},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":825,"alt":789,"name":7,"focus":7,"title":789,"filename":826,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":726,"content":829},[830],{"text":831,"type":730},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":742,"attrs":833,"content":834},{"level":744},[835],{"text":836,"type":730},"Use the “Healthy Plate” Guide",{"type":726,"content":838},[839],{"text":840,"type":730},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":742,"attrs":842,"content":843},{"level":744},[844],{"text":845,"type":730},"Try Sampling Desserts",{"type":749,"attrs":847},{"id":751,"body":848},[849],{"url":850,"_uid":851,"image":852,"component":761,"copyright_details":855},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":853,"alt":789,"name":7,"focus":7,"title":789,"filename":854,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":726,"content":857},[858],{"text":859,"type":730},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":742,"attrs":861,"content":862},{"level":744},[863,865],{"text":864,"type":730},"Don’t Try to “Save Your Appetite”",{"text":866,"type":730,"marks":867}," ",[868],{"type":869},"bold",{"type":726,"content":871},[872],{"text":873,"type":730},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":742,"attrs":875,"content":877},{"level":876},2,[878],{"text":879,"type":730},"Putting Your Health First ",{"type":726,"content":881},[882],{"text":883,"type":730},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":742,"attrs":885,"content":886},{"level":876},[887],{"text":888,"type":730},"Eat & Train Like a Fighter",{"type":726,"content":890},[891,893,899],{"text":892,"type":730},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":894,"type":730,"marks":895},"FightCamp",[896],{"type":735,"attrs":897},{"href":898,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":900,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":902,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":907,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":908,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":903,"component":118,"meta_info":904,"meta_title":7,"block_image":905,"cover_image":906,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00","article",{"_uid":912,"title":913,"plugin":43,"description":914},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":916,"alt":789,"name":7,"focus":7,"title":789,"filename":917,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[923],"featured",60887917,"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z","wellness/{{story.slug}}",[],{"name":930,"created_at":931,"published_at":932,"updated_at":933,"id":934,"uuid":935,"content":936,"slug":1637,"full_slug":1638,"sort_by_date":48,"position":1639,"tag_list":1640,"is_startpage":9,"parent_id":924,"meta_data":48,"group_id":1641,"first_published_at":1642,"release_id":48,"lang":60,"path":927,"alternates":1643,"default_full_slug":48,"translated_slugs":48},"5 Healthy Thanksgiving Appetizer Ideas","2022-11-01T19:54:45.413Z","2022-11-17T18:24:20.472Z","2022-11-17T18:24:20.515Z",212892325,"b39ab3c9-7e13-495e-8e03-726dbde5da08",{"_uid":937,"faqs":938,"title":930,"topic":963,"author":978,"content":983,"category":1619,"schedule":1627,"component":910,"meta_info":1628,"cover_image":1632,"description":1631,"contributors":1636},"9c166086-b6e1-4580-98ef-83e9d633fa12",[939,943,947,951,955,959],{"_uid":940,"answer":941,"question":942,"component":697},"9e4b68bc-d741-4892-8b5f-c68c4fdb62ef","The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table.","How can I make Thanksgiving healthy?",{"_uid":944,"answer":945,"question":946,"component":697},"deeaeed3-11f2-4be4-addf-5fd72938694c","Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for immune health. Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.\n\nIngredients: \n-1/2 cup black rice (or wild rice)\n-1 cup vegetable stock\n-1 10-ounce package of baby portobello mushrooms\n-1/4 cup parmesan cheese (or vegan parmesan)\n-1/4 cup raw walnuts, crushed\n-Cooking oil spray\n-Salt and pepper to taste \n\nDirections:\n-Preheat oven to 375°F \n-Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)\n-Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.\n-Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. \n-Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.\n-Optional: Garnish with fresh parsley and crushed nuts. ","How do you make black rice stuffed mushrooms?",{"_uid":948,"answer":949,"question":950,"component":697},"f34cba7a-fbf1-4c28-8b4a-5f83b338c904","A protein and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. \n\nIngredients: \n-1 15-ounce can of cannellini or navy beans, drained and rinsed\n-2 tablespoons olive oil \n-1-2 tablespoons water\n-Juice of ½ lemon\n-1 small garlic clove, peeled \n-1/2 teaspoon salt\n-Ground pepper to taste \nOptional: 2 tablespoons fresh rosemary leaves  \n\nDirections:\nIn a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.\n\nServe with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ","How do you make white bean dip?",{"_uid":952,"answer":953,"question":954,"component":697},"d953d767-0017-49b9-85d3-2e6640cc4846","This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs anti-inflammatory garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. \n\nIngredients: \n-1/3 cup sun-dried tomatoes (preferably not packed in oil) \n-2 cups olives, drained and pitted\n-2 cloves garlic, minced\n-2 tablespoons olive oil\n-3 tablespoons lemon juice\n-1/3 cup fresh basil\n\nDirections:\n-Add all the ingredients to a food processor\n-Pulse until combined, scraping down the sides as needed\n-Adjust seasonings to taste as needed, adding salt and pepper to taste","How do you make sundried tomato and olive tapenade?",{"_uid":956,"answer":957,"question":958,"component":697},"4e6cd98e-f4f7-4ff8-847b-d76978ba3610","Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a boxer’s diet. Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. \n\nIngredients:\n-1 small beet\n-1 15-ounce can of cooked chickpeas, drained\n-Juice of 1/2 lemon\n-2 garlic cloves, minced\n-2 tablespoons tahini\n-1/4 cup olive oil  \n-1 teaspoon salt\n-Pepper to taste \n\nDirections:\n-Roast the beet: \n-Preheat oven to 375°F \n-Remove the stem and the roots from the beet \n-Wash under water until clean \n-Drizzle the beet with olive or avocado oil, then wrap it in foil \n-Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance \n-Let it cool to room temperature \n-Peel the skin off \n-Chop the beet into chunks and blend it in a food processor or high-speed blender\n-Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.\n-Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs\n-Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread","How do you make roasted beet hummus?",{"_uid":960,"answer":961,"question":962,"component":697},"16bceccb-41c8-43bf-b93a-a7fbdc537716","A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with healthy fats from avocado and sesame seeds, making it a filling and highly nutritious appetizer. \n\nIngredients:\n-2 medium sweet potatoes\n-1 large avocado, diced\n-2 teaspoons sesame seeds\n-Olive or avocado oil, for drizzling\n-¼ cup red onion, diced\n-½ lemon\n-Fresh cilantro leaves, finely chopped\n-Salt and pepper to taste\n\nDirections:\n-Preheat the oven to 400°F\n-Line a large baking sheet with parchment paper\n-Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper\n-Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) \n-Top the roasted sweet potato rounds with diced avocado and diced red onions\n-Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro","How do you make sweet potato bites?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":964,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":976,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":977,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":965,"component":39,"meta_info":973,"block_image":974,"cover_image":975,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":966,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":971,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":972,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":967,"component":118,"meta_info":968,"meta_title":7,"block_image":969,"cover_image":970,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":979,"slug":674,"full_slug":675,"sort_by_date":48,"position":501,"tag_list":981,"is_startpage":9,"parent_id":677,"meta_data":48,"group_id":678,"first_published_at":679,"release_id":48,"lang":60,"path":48,"alternates":982,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":666,"photo":980,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":671,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":672,"social_link_instagram":673,"social_link_pinterest":7},{"id":668,"alt":666,"name":666,"focus":48,"title":666,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":984},[985,989,994,999,1011,1023,1027,1073,1077,1119,1124,1134,1146,1149,1199,1202,1218,1223,1233,1245,1248,1286,1289,1311,1316,1326,1338,1342,1392,1395,1472,1477,1487,1497,1500,1550,1553,1593,1598,1602,1606,1615],{"type":726,"content":986},[987],{"text":988,"type":730},"The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table. Here are five dietitian-approved recipes for a healthier twist on Thanksgiving appetizers.",{"type":742,"attrs":990,"content":991},{"level":876},[992],{"text":993,"type":730},"5 Easy and Healthy Thanksgiving Appetizers",{"type":742,"attrs":995,"content":996},{"level":744},[997],{"text":998,"type":730},"Black Rice Stuffed Mushrooms",{"type":749,"attrs":1000},{"id":1001,"body":1002},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1003],{"url":1004,"_uid":1005,"image":1006,"component":761,"copyright_details":1010},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1007,"alt":1008,"name":7,"focus":7,"title":1008,"filename":1009,"copyright":7,"fieldtype":50,"is_external_url":9},6287777,"FightCamp - Healthy Thanksgiving Appetizers","https://a.storyblok.com/f/115220/1100x1100/2b84e0eeb9/black-rice-stuffed-mushrooms.png",[],{"type":726,"content":1012},[1013,1015,1021],{"text":1014,"type":730},"Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for ",{"text":1016,"type":730,"marks":1017},"immune health",[1018],{"type":735,"attrs":1019},{"href":1020,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1022,"type":730},". Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.",{"type":726,"content":1024},[1025],{"text":1026,"type":730},"Ingredients: ",{"type":1028,"content":1029},"bullet_list",[1030,1037,1043,1049,1055,1061,1067],{"type":1031,"content":1032},"list_item",[1033],{"type":726,"content":1034},[1035],{"text":1036,"type":730},"1/2 cup black rice (or wild rice)",{"type":1031,"content":1038},[1039],{"type":726,"content":1040},[1041],{"text":1042,"type":730},"1 cup vegetable stock",{"type":1031,"content":1044},[1045],{"type":726,"content":1046},[1047],{"text":1048,"type":730},"1 10-ounce package of baby portobello mushrooms",{"type":1031,"content":1050},[1051],{"type":726,"content":1052},[1053],{"text":1054,"type":730},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":1031,"content":1056},[1057],{"type":726,"content":1058},[1059],{"text":1060,"type":730},"1/4 cup raw walnuts, crushed",{"type":1031,"content":1062},[1063],{"type":726,"content":1064},[1065],{"text":1066,"type":730},"Cooking oil spray",{"type":1031,"content":1068},[1069],{"type":726,"content":1070},[1071],{"text":1072,"type":730},"Salt and pepper to taste ",{"type":726,"content":1074},[1075],{"text":1076,"type":730},"Directions:",{"type":1078,"attrs":1079,"content":1082},"ordered_list",{"order":1080},{"order":1081},1,[1083,1089,1095,1101,1107,1113],{"type":1031,"content":1084},[1085],{"type":726,"content":1086},[1087],{"text":1088,"type":730},"Preheat oven to 375°F ",{"type":1031,"content":1090},[1091],{"type":726,"content":1092},[1093],{"text":1094,"type":730},"Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)",{"type":1031,"content":1096},[1097],{"type":726,"content":1098},[1099],{"text":1100,"type":730},"Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.",{"type":1031,"content":1102},[1103],{"type":726,"content":1104},[1105],{"text":1106,"type":730},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":1031,"content":1108},[1109],{"type":726,"content":1110},[1111],{"text":1112,"type":730},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":1031,"content":1114},[1115],{"type":726,"content":1116},[1117],{"text":1118,"type":730},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":742,"attrs":1120,"content":1121},{"level":744},[1122],{"text":1123,"type":730},"White Bean Dip",{"type":749,"attrs":1125},{"id":1001,"body":1126},[1127],{"url":1128,"_uid":1129,"image":1130,"component":761,"copyright_details":1133},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1131,"alt":1008,"name":7,"focus":7,"title":1008,"filename":1132,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":726,"content":1135},[1136,1138,1144],{"text":1137,"type":730},"A ",{"text":1139,"type":730,"marks":1140},"protein",[1141],{"type":735,"attrs":1142},{"href":1143,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1145,"type":730}," and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. ",{"type":726,"content":1147},[1148],{"text":1026,"type":730},{"type":1028,"content":1150},[1151,1157,1163,1169,1175,1181,1187,1193],{"type":1031,"content":1152},[1153],{"type":726,"content":1154},[1155],{"text":1156,"type":730},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":1031,"content":1158},[1159],{"type":726,"content":1160},[1161],{"text":1162,"type":730},"2 tablespoons olive oil ",{"type":1031,"content":1164},[1165],{"type":726,"content":1166},[1167],{"text":1168,"type":730},"1-2 tablespoons water",{"type":1031,"content":1170},[1171],{"type":726,"content":1172},[1173],{"text":1174,"type":730},"Juice of ½ lemon",{"type":1031,"content":1176},[1177],{"type":726,"content":1178},[1179],{"text":1180,"type":730},"1 small garlic clove, peeled ",{"type":1031,"content":1182},[1183],{"type":726,"content":1184},[1185],{"text":1186,"type":730},"1/2 teaspoon salt",{"type":1031,"content":1188},[1189],{"type":726,"content":1190},[1191],{"text":1192,"type":730},"Ground pepper to taste ",{"type":1031,"content":1194},[1195],{"type":726,"content":1196},[1197],{"text":1198,"type":730},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":726,"content":1200},[1201],{"text":1076,"type":730},{"type":1078,"attrs":1203,"content":1205},{"order":1204},{"order":1081},[1206,1212],{"type":1031,"content":1207},[1208],{"type":726,"content":1209},[1210],{"text":1211,"type":730},"In a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.",{"type":1031,"content":1213},[1214],{"type":726,"content":1215},[1216],{"text":1217,"type":730},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":742,"attrs":1219,"content":1220},{"level":744},[1221],{"text":1222,"type":730},"Sundried Tomato and Olive Tapenade",{"type":749,"attrs":1224},{"id":1001,"body":1225},[1226],{"url":1227,"_uid":1228,"image":1229,"component":761,"copyright_details":1232},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1230,"alt":1008,"name":7,"focus":7,"title":1008,"filename":1231,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":726,"content":1234},[1235,1237,1243],{"text":1236,"type":730},"This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs ",{"text":1238,"type":730,"marks":1239},"anti-inflammatory",[1240],{"type":735,"attrs":1241},{"href":1242,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1244,"type":730}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":726,"content":1246},[1247],{"text":1026,"type":730},{"type":1028,"content":1249},[1250,1256,1262,1268,1274,1280],{"type":1031,"content":1251},[1252],{"type":726,"content":1253},[1254],{"text":1255,"type":730},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":1031,"content":1257},[1258],{"type":726,"content":1259},[1260],{"text":1261,"type":730},"2 cups olives, drained and pitted",{"type":1031,"content":1263},[1264],{"type":726,"content":1265},[1266],{"text":1267,"type":730},"2 cloves garlic, minced",{"type":1031,"content":1269},[1270],{"type":726,"content":1271},[1272],{"text":1273,"type":730},"2 tablespoons olive oil",{"type":1031,"content":1275},[1276],{"type":726,"content":1277},[1278],{"text":1279,"type":730},"3 tablespoons lemon juice",{"type":1031,"content":1281},[1282],{"type":726,"content":1283},[1284],{"text":1285,"type":730},"1/3 cup fresh basil",{"type":726,"content":1287},[1288],{"text":1076,"type":730},{"type":1078,"attrs":1290,"content":1292},{"order":1291},{"order":1081},[1293,1299,1305],{"type":1031,"content":1294},[1295],{"type":726,"content":1296},[1297],{"text":1298,"type":730},"Add all the ingredients to a food processor",{"type":1031,"content":1300},[1301],{"type":726,"content":1302},[1303],{"text":1304,"type":730},"Pulse until combined, scraping down the sides as needed",{"type":1031,"content":1306},[1307],{"type":726,"content":1308},[1309],{"text":1310,"type":730},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":742,"attrs":1312,"content":1313},{"level":744},[1314],{"text":1315,"type":730},"Roasted Beet Hummus ",{"type":749,"attrs":1317},{"id":1001,"body":1318},[1319],{"url":1320,"_uid":1321,"image":1322,"component":761,"copyright_details":1325},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":1323,"alt":1008,"name":7,"focus":7,"title":1008,"filename":1324,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":726,"content":1327},[1328,1330,1336],{"text":1329,"type":730},"Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a ",{"text":1331,"type":730,"marks":1332},"boxer’s diet",[1333],{"type":735,"attrs":1334},{"href":1335,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1337,"type":730},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":726,"content":1339},[1340],{"text":1341,"type":730},"Ingredients:",{"type":1028,"content":1343},[1344,1350,1356,1362,1368,1374,1380,1386],{"type":1031,"content":1345},[1346],{"type":726,"content":1347},[1348],{"text":1349,"type":730},"1 small beet",{"type":1031,"content":1351},[1352],{"type":726,"content":1353},[1354],{"text":1355,"type":730},"1 15-ounce can of cooked chickpeas, drained",{"type":1031,"content":1357},[1358],{"type":726,"content":1359},[1360],{"text":1361,"type":730},"Juice of 1/2 lemon",{"type":1031,"content":1363},[1364],{"type":726,"content":1365},[1366],{"text":1367,"type":730},"2 garlic cloves, minced",{"type":1031,"content":1369},[1370],{"type":726,"content":1371},[1372],{"text":1373,"type":730},"2 tablespoons tahini",{"type":1031,"content":1375},[1376],{"type":726,"content":1377},[1378],{"text":1379,"type":730},"1/4 cup olive oil  ",{"type":1031,"content":1381},[1382],{"type":726,"content":1383},[1384],{"text":1385,"type":730},"1 teaspoon salt",{"type":1031,"content":1387},[1388],{"type":726,"content":1389},[1390],{"text":1391,"type":730},"Pepper to taste ",{"type":726,"content":1393},[1394],{"text":1076,"type":730},{"type":1078,"attrs":1396,"content":1398},{"order":1397},{"order":1081},[1399,1448,1454,1460,1466],{"type":1031,"content":1400},[1401,1405],{"type":726,"content":1402},[1403],{"text":1404,"type":730},"Roast the beet: ",{"type":1028,"content":1406},[1407,1412,1418,1424,1430,1436,1442],{"type":1031,"content":1408},[1409],{"type":726,"content":1410},[1411],{"text":1088,"type":730},{"type":1031,"content":1413},[1414],{"type":726,"content":1415},[1416],{"text":1417,"type":730},"Remove the stem and the roots from the beet ",{"type":1031,"content":1419},[1420],{"type":726,"content":1421},[1422],{"text":1423,"type":730},"Wash under water until clean ",{"type":1031,"content":1425},[1426],{"type":726,"content":1427},[1428],{"text":1429,"type":730},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":1031,"content":1431},[1432],{"type":726,"content":1433},[1434],{"text":1435,"type":730},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":1031,"content":1437},[1438],{"type":726,"content":1439},[1440],{"text":1441,"type":730},"Let it cool to room temperature ",{"type":1031,"content":1443},[1444],{"type":726,"content":1445},[1446],{"text":1447,"type":730},"Peel the skin off ",{"type":1031,"content":1449},[1450],{"type":726,"content":1451},[1452],{"text":1453,"type":730},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":1031,"content":1455},[1456],{"type":726,"content":1457},[1458],{"text":1459,"type":730},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":1031,"content":1461},[1462],{"type":726,"content":1463},[1464],{"text":1465,"type":730},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":1031,"content":1467},[1468],{"type":726,"content":1469},[1470],{"text":1471,"type":730},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":742,"attrs":1473,"content":1474},{"level":744},[1475],{"text":1476,"type":730},"Sweet Potato Bites",{"type":749,"attrs":1478},{"id":1001,"body":1479},[1480],{"url":1481,"_uid":1482,"image":1483,"component":761,"copyright_details":1486},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":1484,"alt":1008,"name":7,"focus":7,"title":1008,"filename":1485,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":726,"content":1488},[1489,1491,1495],{"text":1490,"type":730},"A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with ",{"text":806,"type":730,"marks":1492},[1493],{"type":735,"attrs":1494},{"href":810,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":1496,"type":730}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":726,"content":1498},[1499],{"text":1341,"type":730},{"type":1028,"content":1501},[1502,1508,1514,1520,1526,1532,1538,1544],{"type":1031,"content":1503},[1504],{"type":726,"content":1505},[1506],{"text":1507,"type":730},"2 medium sweet potatoes",{"type":1031,"content":1509},[1510],{"type":726,"content":1511},[1512],{"text":1513,"type":730},"1 large avocado, diced",{"type":1031,"content":1515},[1516],{"type":726,"content":1517},[1518],{"text":1519,"type":730},"2 teaspoons sesame seeds",{"type":1031,"content":1521},[1522],{"type":726,"content":1523},[1524],{"text":1525,"type":730},"Olive or avocado oil, for drizzling",{"type":1031,"content":1527},[1528],{"type":726,"content":1529},[1530],{"text":1531,"type":730},"¼ cup red onion, diced",{"type":1031,"content":1533},[1534],{"type":726,"content":1535},[1536],{"text":1537,"type":730},"½ lemon",{"type":1031,"content":1539},[1540],{"type":726,"content":1541},[1542],{"text":1543,"type":730},"Fresh cilantro leaves, finely chopped",{"type":1031,"content":1545},[1546],{"type":726,"content":1547},[1548],{"text":1549,"type":730},"Salt and pepper to taste",{"type":726,"content":1551},[1552],{"text":1076,"type":730},{"type":1078,"attrs":1554,"content":1556},{"order":1555},{"order":1081},[1557,1563,1569,1575,1581,1587],{"type":1031,"content":1558},[1559],{"type":726,"content":1560},[1561],{"text":1562,"type":730},"Preheat the oven to 400°F",{"type":1031,"content":1564},[1565],{"type":726,"content":1566},[1567],{"text":1568,"type":730},"Line a large baking sheet with parchment paper",{"type":1031,"content":1570},[1571],{"type":726,"content":1572},[1573],{"text":1574,"type":730},"Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper",{"type":1031,"content":1576},[1577],{"type":726,"content":1578},[1579],{"text":1580,"type":730},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":1031,"content":1582},[1583],{"type":726,"content":1584},[1585],{"text":1586,"type":730},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":1031,"content":1588},[1589],{"type":726,"content":1590},[1591],{"text":1592,"type":730},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":742,"attrs":1594,"content":1595},{"level":876},[1596],{"text":1597,"type":730},"A Healthier Feast",{"type":726,"content":1599},[1600],{"text":1601,"type":730},"Thanksgiving is a wonderful time to spend with your loved ones and share the things you are thankful for. However, the holidays can also be a stressful time for those on a health journey who are trying to eat a nutritious diet and follow an exercise routine. With so many delicious foods on the table, it can be challenging to listen to your body’s hunger and fullness cues, which often leads to overeating and an uncomfortable feeling afterward, aka “food coma.” By serving nutrient-dense foods as appetizers, you and your guests will have healthier food choices, feel more satiated, and experience a more nutritionally balanced Thanksgiving feast. ",{"type":742,"attrs":1603,"content":1604},{"level":876},[1605],{"text":888,"type":730},{"type":726,"content":1607},[1608,1609,1613],{"text":892,"type":730},{"text":894,"type":730,"marks":1610},[1611],{"type":735,"attrs":1612},{"href":898,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":1614,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":1616},[1617],{"text":1618,"type":730},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1620,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1625,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1626,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1621,"component":118,"meta_info":1622,"meta_title":7,"block_image":1623,"cover_image":1624,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-03 00:00",{"_uid":1629,"title":1630,"plugin":43,"description":1631},"f1de9437-639c-4b64-a8d9-efb678ac8651","5 Healthy Thanksgiving Appetizer Ideas | FightCamp","It’s hard enough trying to plan Thanksgiving dinner let alone come up with appetizer ideas. We have you covered with easy and healthy Thanksgiving appetizers.",{"id":1633,"alt":1634,"name":7,"focus":7,"title":1634,"filename":1635,"copyright":7,"fieldtype":50,"is_external_url":9},6287970,"FightCamp - Healthy Thanksgiving Appetizer Ideas","https://a.storyblok.com/f/115220/2400x990/2174ae6700/5-healthy-thanksgiving-appetizer-ideas.png",[],"5-healthy-thanksgiving-appetizer-ideas","blogs/5-healthy-thanksgiving-appetizer-ideas",-5330,[923],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":1645,"created_at":1646,"published_at":1647,"updated_at":1648,"id":1649,"uuid":1650,"content":1651,"slug":2146,"full_slug":2147,"sort_by_date":48,"position":2148,"tag_list":2149,"is_startpage":9,"parent_id":924,"meta_data":48,"group_id":2150,"first_published_at":2151,"release_id":48,"lang":60,"path":927,"alternates":2152,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":1652,"faqs":1653,"title":1645,"topic":1674,"author":1689,"content":1694,"category":2128,"schedule":2136,"component":910,"meta_info":2137,"cover_image":2141,"description":2144,"contributors":2145},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1654,1658,1662,1666,1670],{"_uid":1655,"answer":1656,"question":1657,"component":697},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1659,"answer":1660,"question":1661,"component":697},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1663,"answer":1664,"question":1665,"component":697},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1667,"answer":1668,"question":1669,"component":697},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1671,"answer":1672,"question":1673,"component":697},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1675,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1687,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1676,"component":39,"meta_info":1684,"block_image":1685,"cover_image":1686,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1677,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1682,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1683,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1678,"component":118,"meta_info":1679,"meta_title":7,"block_image":1680,"cover_image":1681,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1690,"slug":674,"full_slug":675,"sort_by_date":48,"position":501,"tag_list":1692,"is_startpage":9,"parent_id":677,"meta_data":48,"group_id":678,"first_published_at":679,"release_id":48,"lang":60,"path":48,"alternates":1693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":666,"photo":1691,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":671,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":672,"social_link_instagram":673,"social_link_pinterest":7},{"id":668,"alt":666,"name":666,"focus":48,"title":666,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":1695},[1696,1724,1736,1756,1761,1765,1770,1788,1793,1821,1826,1861,1866,1870,1874,1879,1883,1888,1892,1897,1908,1994,1999,2003,2014,2046,2051,2055,2060,2064,2069,2073,2078,2088,2114,2119],{"type":726,"content":1697},[1698,1700,1706,1708,1714,1716,1722],{"text":1699,"type":730},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":1701,"type":730,"marks":1702},"cardiovascular disease",[1703],{"type":735,"attrs":1704},{"href":1705,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1707,"type":730},", ",{"text":1709,"type":730,"marks":1710},"diabetes",[1711],{"type":735,"attrs":1712},{"href":1713,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1715,"type":730},", and some types of ",{"text":1717,"type":730,"marks":1718},"cancer",[1719],{"type":735,"attrs":1720},{"href":1721,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1723,"type":730},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":749,"attrs":1725},{"id":1726,"body":1727},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1728],{"url":1729,"_uid":1730,"image":1731,"component":761,"copyright_details":1735},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1732,"alt":1733,"name":7,"focus":48,"title":1733,"filename":1734,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":726,"content":1737},[1738,1740,1746,1748,1754],{"text":1739,"type":730},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":1741,"type":730,"marks":1742},"improve athletic performance",[1743],{"type":735,"attrs":1744},{"href":1745,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1747,"type":730},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1749,"type":730,"marks":1750},"protein needs",[1751],{"type":735,"attrs":1752},{"href":1753,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1755,"type":730}," as a boxer.",{"type":742,"attrs":1757,"content":1758},{"level":876},[1759],{"text":1760,"type":730},"How a Plant-Based Diet Supports Exercise Performance",{"type":726,"content":1762},[1763],{"text":1764,"type":730},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":742,"attrs":1766,"content":1767},{"level":744},[1768],{"text":1769,"type":730},"Cardiovascular Health",{"type":726,"content":1771},[1772,1778,1780,1786],{"text":1773,"type":730,"marks":1774},"Research",[1775],{"type":735,"attrs":1776},{"href":1777,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1779,"type":730}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":1781,"type":730,"marks":1782},"study",[1783],{"type":735,"attrs":1784},{"href":1785,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1787,"type":730}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":742,"attrs":1789,"content":1790},{"level":744},[1791],{"text":1792,"type":730},"Inflammation",{"type":726,"content":1794},[1795,1797,1803,1805,1811,1813,1819],{"text":1796,"type":730},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1798,"type":730,"marks":1799},"antioxidants and anti-inflammatory",[1800],{"type":735,"attrs":1801},{"href":1802,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1804,"type":730}," properties, thus helping reduce systemic ",{"text":1806,"type":730,"marks":1807},"inflammation and oxidative stress",[1808],{"type":735,"attrs":1809},{"href":1810,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1812,"type":730},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":1814,"type":730,"marks":1815},"exercise-induced oxidative stress",[1816],{"type":735,"attrs":1817},{"href":1818,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1820,"type":730}," and inflammation. ",{"type":742,"attrs":1822,"content":1823},{"level":744},[1824],{"text":1825,"type":730},"Energy and Body Composition",{"type":726,"content":1827},[1828,1830,1836,1837,1843,1845,1851,1853,1859],{"text":1829,"type":730},"Plant-based diets have also been shown to effectively ",{"text":1831,"type":730,"marks":1832},"reduce body weight",[1833],{"type":735,"attrs":1834},{"href":1835,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1707,"type":730},{"text":1838,"type":730,"marks":1839},"BMI",[1840],{"type":735,"attrs":1841},{"href":1842,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1844,"type":730},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":1846,"type":730,"marks":1847},"complex carbohydrates",[1848],{"type":735,"attrs":1849},{"href":1850,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1852,"type":730},", which are essential for an athlete’s ",{"text":1854,"type":730,"marks":1855},"glycogen storage",[1856],{"type":735,"attrs":1857},{"href":1858,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1860,"type":730}," and performance. ",{"type":742,"attrs":1862,"content":1863},{"level":876},[1864],{"text":1865,"type":730},"How About Amino Acids?",{"type":726,"content":1867},[1868],{"text":1869,"type":730},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":726,"content":1871},[1872],{"text":1873,"type":730},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":742,"attrs":1875,"content":1876},{"level":876},[1877],{"text":1878,"type":730},"OK, This Sounds Great. But Where Do I Start?",{"type":726,"content":1880},[1881],{"text":1882,"type":730},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":742,"attrs":1884,"content":1885},{"level":744},[1886],{"text":1887,"type":730},"1. Know Where to Get Your Protein From ",{"type":726,"content":1889},[1890],{"text":1891,"type":730},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":742,"attrs":1893,"content":1894},{"level":744},[1895],{"text":1896,"type":730},"Plant-Based Protein Source & Protein Per Serving Size",{"type":749,"attrs":1898},{"id":1726,"body":1899},[1900],{"url":1901,"_uid":1902,"image":1903,"component":761,"copyright_details":1907},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1904,"alt":1905,"name":7,"focus":48,"title":1905,"filename":1906,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":1028,"content":1909},[1910,1916,1922,1928,1934,1940,1946,1952,1958,1964,1970,1976,1982,1988],{"type":1031,"content":1911},[1912],{"type":726,"content":1913},[1914],{"text":1915,"type":730},"Pea Protein Powder (2 scoops) = 27 grams",{"type":1031,"content":1917},[1918],{"type":726,"content":1919},[1920],{"text":1921,"type":730},"Tempeh (½ cup) = 15 grams",{"type":1031,"content":1923},[1924],{"type":726,"content":1925},[1926],{"text":1927,"type":730},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":1031,"content":1929},[1930],{"type":726,"content":1931},[1932],{"text":1933,"type":730},"Tofu (3 oz) = 10 grams",{"type":1031,"content":1935},[1936],{"type":726,"content":1937},[1938],{"text":1939,"type":730},"Edamame (½ cup) = 9 grams",{"type":1031,"content":1941},[1942],{"type":726,"content":1943},[1944],{"text":1945,"type":730},"Lentils (½ cup) = 9 grams",{"type":1031,"content":1947},[1948],{"type":726,"content":1949},[1950],{"text":1951,"type":730},"Hemp Seeds (3 tbsp) = 9 grams",{"type":1031,"content":1953},[1954],{"type":726,"content":1955},[1956],{"text":1957,"type":730},"Beans (½ cup) = 8 grams",{"type":1031,"content":1959},[1960],{"type":726,"content":1961},[1962],{"text":1963,"type":730},"Peanut Butter (2 tbsp) = 8 grams",{"type":1031,"content":1965},[1966],{"type":726,"content":1967},[1968],{"text":1969,"type":730},"Chickpeas (½ cup) = 7 grams",{"type":1031,"content":1971},[1972],{"type":726,"content":1973},[1974],{"text":1975,"type":730},"Chia Seeds (2 tbsp) = 6 grams",{"type":1031,"content":1977},[1978],{"type":726,"content":1979},[1980],{"text":1981,"type":730},"Sunflower Seeds (¼ cup) = 6 grams",{"type":1031,"content":1983},[1984],{"type":726,"content":1985},[1986],{"text":1987,"type":730},"Quinoa, cooked (½ cup) = 6 grams",{"type":1031,"content":1989},[1990],{"type":726,"content":1991},[1992],{"text":1993,"type":730},"Oatmeal (½ cup) = 5 grams",{"type":742,"attrs":1995,"content":1996},{"level":744},[1997],{"text":1998,"type":730},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":726,"content":2000},[2001],{"text":2002,"type":730},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":749,"attrs":2004},{"id":1726,"body":2005},[2006],{"url":2007,"_uid":2008,"image":2009,"component":761,"copyright_details":2013},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2010,"alt":2011,"name":7,"focus":48,"title":2011,"filename":2012,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":1028,"content":2015},[2016,2022,2028,2034,2040],{"type":1031,"content":2017},[2018],{"type":726,"content":2019},[2020],{"text":2021,"type":730},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":1031,"content":2023},[2024],{"type":726,"content":2025},[2026],{"text":2027,"type":730},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":1031,"content":2029},[2030],{"type":726,"content":2031},[2032],{"text":2033,"type":730},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":1031,"content":2035},[2036],{"type":726,"content":2037},[2038],{"text":2039,"type":730},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":1031,"content":2041},[2042],{"type":726,"content":2043},[2044],{"text":2045,"type":730},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":742,"attrs":2047,"content":2048},{"level":744},[2049],{"text":2050,"type":730},"3. Set Small, Realistic Goals",{"type":726,"content":2052},[2053],{"text":2054,"type":730},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":742,"attrs":2056,"content":2057},{"level":744},[2058],{"text":2059,"type":730},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":726,"content":2061},[2062],{"text":2063,"type":730},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":742,"attrs":2065,"content":2066},{"level":744},[2067],{"text":2068,"type":730},"5. Don’t Aim for Perfection",{"type":726,"content":2070},[2071],{"text":2072,"type":730},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":742,"attrs":2074,"content":2075},{"level":876},[2076],{"text":2077,"type":730},"The Real MVP",{"type":749,"attrs":2079},{"id":1726,"body":2080},[2081],{"url":2082,"_uid":2083,"image":2084,"component":761,"copyright_details":2087},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2085,"alt":2011,"name":7,"focus":48,"title":2011,"filename":2086,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":726,"content":2089},[2090,2092,2098,2100,2104,2106,2112],{"text":2091,"type":730},"A well-planned plant-based diet is ",{"text":2093,"type":730,"marks":2094},"nutritionally adequate",[2095],{"type":735,"attrs":2096},{"href":2097,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2099,"type":730}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":1238,"type":730,"marks":2101},[2102],{"type":735,"attrs":2103},{"href":1242,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":2105,"type":730},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":2107,"type":730,"marks":2108},"Mike Tyson",[2109],{"type":735,"attrs":2110},{"href":2111,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2113,"type":730},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":742,"attrs":2115,"content":2116},{"level":876},[2117],{"text":2118,"type":730},"Train Like a Fighter",{"type":726,"content":2120},[2121,2122,2126],{"text":892,"type":730},{"text":894,"type":730,"marks":2123},[2124],{"type":735,"attrs":2125},{"href":898,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":2127,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2129,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2135,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2130,"component":118,"meta_info":2131,"meta_title":7,"block_image":2132,"cover_image":2133,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2138,"title":2139,"plugin":43,"description":2140},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":2142,"alt":1905,"name":7,"focus":48,"title":1905,"filename":2143,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[923],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2154,"created_at":2155,"published_at":2156,"updated_at":2157,"id":2158,"uuid":2159,"content":2160,"slug":2564,"full_slug":2565,"sort_by_date":48,"position":2566,"tag_list":2567,"is_startpage":9,"parent_id":924,"meta_data":48,"group_id":2568,"first_published_at":2569,"release_id":48,"lang":60,"path":927,"alternates":2570,"default_full_slug":48,"translated_slugs":48},"Avoid The Freshman 15 With These Healthy College Eating Tips","2022-07-27T18:40:24.508Z","2022-09-26T19:50:36.728Z","2022-09-26T19:50:36.768Z",169095374,"57ff2c27-31a8-429b-9b7d-a5715804dd77",{"_uid":2161,"faqs":2162,"title":2175,"topic":2176,"author":2191,"content":2196,"category":2545,"schedule":2553,"component":910,"meta_info":2554,"cover_image":2558,"description":2562,"contributors":2563},"0df78526-62cc-461a-b1a2-58d13606002b",[2163,2167,2171],{"_uid":2164,"answer":2165,"question":2166,"component":697},"a843654c-712c-49a6-9727-7aba294d6837","The thought of starting your college life can be exhilarating and exciting, but also quite scary. That’s because, for most people, this is the first time they will be on their own, having to take care of themselves. This means washing clothes, managing their class schedule, developing a fitness routine, and most importantly, eating. The thought of eating seems simple, right? Well, if you were used to having someone plan your meals and cook for you, then eating in college will be quite an adjustment.\n\nAs easy as it may seem, it can be challenging to make healthy choices, especially when there’s fast food around or you are being offered free pizza and cookies at every campus event. Plus, a student’s budget is tight, so buying fresh, organic foods is likely out of the question. If you’re on a meal plan, you may find it overwhelming to walk into the cafeteria and come across so many options, most of which are indulgent but not nutritious. If you’re not careful, you will quickly go from eating mom’s homemade chicken with veggies to French fries and ramen noodles. This sudden change in eating habits can lead to unwanted weight gain, a phenomenon referred to as ‘Freshman 15.’\n\nFreshman 15 is not only a problem because of the weight gain but also because students’ diets often lack essential vitamins and minerals. Inadequate nutrient intake can lead to a weakened immune system, low energy levels, poor sleep quality, and difficulty concentrating. All of these symptoms can affect a student’s ability to perform well both physically and mentally. Luckily, there are simple tips you can follow to stay healthy during your college years without breaking the bank. Get your notebook (or should we say tablet?) and take notes.","How can a college student eat healthy?",{"_uid":2168,"answer":2169,"question":2170,"component":697},"89cff377-4aac-4c73-ace7-0dacbdefb983","Stock Up on Nutritious Yet Convenient Items: Living on campus can be fun, but dorms are not always the most cooking-friendly environment. That’s because most dorms contain only a mini fridge and a microwave, and if you’re lucky, you may be allowed to bring a toaster oven. With such limited ways to make your food, stocking up on ready-to-eat or minimum-prep items can make a huge difference to ensure you get a nutritious meal regularly. Plus, it will save your wallet as these foods are pretty inexpensive.\n\nHere are items you should always have in your dorm room:\n\n-Breakfast foods: Instant oatmeal, whole grain cereal, low-fat cottage cheese, Greek yogurt, fresh fruits, eggs, low-fat milk, or plant-based milk\n-Low-sodium canned beans and chickpeas\n-Low-sodium canned soups\n-Minimum-prep fruits such as bananas, apples, pears, grapes, and peaches\n-Multigrain bread and crackers\n-Natural peanut butter\n-Canned tuna\n-Rotisserie chicken\n-Granola bars and protein bars (look for ones with less than 5 grams of sugar per serving)\n-Hummus\n\nMake Regular Visits to the Salad Bar\nIn the dining hall, you’ll usually find different food stations, ranging from salad bars and vegetarian meals to burgers and fries. This is where willpower comes into place. It’s easy to become tempted by all the non-nutritious, ‘junk’ foods available, so you will need to make it a point to fill your plate with colorful vegetables from the salad bar. One good way to ensure this happens is to set goals for yourself, such as ‘I will fill at least ⅓ of my plate with vegetables every day.” An even better goal is to follow the healthy plate guideline, which means you will fill your plate in the following manner:\n\n-½ of plate: Fruits and vegetables, preferably leafy greens and colorful vegetables\n-¼ of plate: Lean proteins, preferably legumes, poultry, fish, or seafood\n-¼ of plate: Whole grains, preferably brown rice, quinoa, farro, or whole wheat pasta\nBy doing this, you are ensuring that your meals are nutritious and balanced with all macronutrients.\n\nScout for Nutritious Food Options on Campus\nGoing to college 10 years ago was much different than going to college today, especially when it comes to food options. Universities now take nutrition very seriously and are concerned with offering options for students with different dietary needs and restrictions. From smoothie bars, to poke bowls, and plant-based options, eating healthy on campus has never been so easy. Still, a good practice is to familiarize yourself with the options available, especially if you are on a meal plan. Most often, meal plans only include specific locations on campus, so knowing the healthy options you have access to is a great idea. One way to do this is to identify the healthiest items on the menu before you order, for example, choosing grilled chicken instead of fried, opting for meals that include vegetables or salad, avoiding heavy sauces and dressings, and asking for a side of fruit instead of chips.\n\nAlways. Pack. Snacks.\nIn your first two years of college, you’ll be lucky if you have time in between classes and the gym to eat a proper meal. Usually, you will have back-to-back activities, with only enough time to walk from one classroom to the next. Plus, eating in class is often not allowed. So, what do you do? You pack several healthy snacks to eat in-between classes. This means you will need to buy these snacks at the grocery store (or order them online). Try to avoid buying snacks from vending machines that are filled with sugary, salty, tempting treats.\n\nHere are the best snacks to bring with you for a long day of classes:\n\n-Trail mix: Mixed nuts with dried fruits (make your own for a cheaper option)\n-Low-sugar granola and protein bars (less than 5 grams of sugar per serving)\n-Rice cakes or whole-grain crackers with natural peanut butter\n-Shelf-stable fruits such as bananas, apples, and peaches\n-No-bake energy balls\n-Lightly salted popcorn and pretzels\n-Veggie snacks or roasted chickpeas\n-Roasted seaweed snacks\n\nRefrigerated snacks (must be consumed within two hours)\n\n-Pre-cut vegetables with hummus or cottage cheese\n-Protein shakes\n-Fruit smoothies\n-Yogurt parfait with berries\n\nBe Open-minded to Trying New Things\nIf you’re lucky, you’ll be exposed to diverse groups of people, which will allow you to learn about different ways of living and ways of eating. If you grew up eating the same foods regularly, having group meals and cookouts are great ways to make new friends while trying new foods. Many cultures make plant-based foods such as fruits, vegetables, legumes, and whole grains, the center of their meals, so you may get to try new ways of eating healthy, which you can always adopt as part of your lifestyle. So, be open-minded and consider attending (or hosting) a potluck with friends so that you can share each other’s favorite recipes while having a good time.","What are healthy eating tips for college students?",{"_uid":2172,"answer":2173,"question":2174,"component":697},"7ac8fb4f-3342-4339-b2f3-14e17c784fb4","Finding a balance between having fun and taking care of yourself while in college is a skill that takes practice. It’s important that you immerse yourself in the college experience without losing sight of your health and well-being. By following these five simple tips, you will be able to nourish your body without sacrificing your gut, wallet, or your social life. Remember, what you put into your body fuels both your physical health and your mental health, so enjoy the occasional ice cream, but eat your daily veggies!","How do you find balance of eating healthy in college?","Avoid the Freshman 15 With These Healthy College Eating Tips",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2177,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2189,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2190,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2178,"component":39,"meta_info":2186,"block_image":2187,"cover_image":2188,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2179,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2184,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2185,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2180,"component":118,"meta_info":2181,"meta_title":7,"block_image":2182,"cover_image":2183,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2192,"slug":674,"full_slug":675,"sort_by_date":48,"position":501,"tag_list":2194,"is_startpage":9,"parent_id":677,"meta_data":48,"group_id":678,"first_published_at":679,"release_id":48,"lang":60,"path":48,"alternates":2195,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":666,"photo":2193,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":671,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":672,"social_link_instagram":673,"social_link_pinterest":7},{"id":668,"alt":666,"name":666,"focus":48,"title":666,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":2197},[2198,2203,2207,2211,2222,2227,2232,2244,2248,2252,2314,2319,2330,2342,2362,2366,2371,2383,2388,2398,2410,2414,2464,2468,2494,2499,2503,2508,2518,2530,2535],{"type":742,"attrs":2199,"content":2200},{"level":876},[2201],{"text":2202,"type":730},"How Can a College Student Eat Healthy?",{"type":726,"content":2204},[2205],{"text":2206,"type":730},"The thought of starting your college life can be exhilarating and exciting, but also quite scary. That’s because, for most people, this is the first time they will be on their own, having to take care of themselves. This means washing clothes, managing their class schedule, developing a fitness routine, and most importantly, eating. The thought of eating seems simple, right? Well, if you were used to having someone plan your meals and cook for you, then eating in college will be quite an adjustment. ",{"type":726,"content":2208},[2209],{"text":2210,"type":730},"As easy as it may seem, it can be challenging to make healthy choices, especially when there’s fast food around or you are being offered free pizza and cookies at every campus event. Plus, a student’s budget is tight, so buying fresh, organic foods is likely out of the question. If you’re on a meal plan, you may find it overwhelming to walk into the cafeteria and come across so many options, most of which are indulgent but not nutritious. If you’re not careful, you will quickly go from eating mom’s homemade chicken with veggies to French fries and ramen noodles. This sudden change in eating habits can lead to unwanted weight gain, a phenomenon referred to as ‘Freshman 15.’ ",{"type":726,"content":2212},[2213,2215,2220],{"text":2214,"type":730},"Freshman 15 is not only a problem because of the weight gain but also because students’ diets often lack essential vitamins and minerals. Inadequate nutrient intake can lead to a weakened ",{"text":2216,"type":730,"marks":2217},"immune system",[2218],{"type":735,"attrs":2219},{"href":1020,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":2221,"type":730},", low energy levels, poor sleep quality, and difficulty concentrating. All of these symptoms can affect a student’s ability to perform well both physically and mentally. Luckily, there are simple tips you can follow to stay healthy during your college years without breaking the bank. Get your notebook (or should we say tablet?) and take notes.",{"type":742,"attrs":2223,"content":2224},{"level":876},[2225],{"text":2226,"type":730},"Healthy Eating Tips for College Students",{"type":742,"attrs":2228,"content":2229},{"level":744},[2230],{"text":2231,"type":730},"Stock Up on Nutritious Yet Convenient Items",{"type":749,"attrs":2233},{"id":2234,"body":2235},"4ef6da5f-7331-44d7-a73a-f40b4b2d4243",[2236],{"url":2237,"_uid":2238,"image":2239,"component":761,"copyright_details":2243},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-31755cf6-78c7-49d8-a736-0e0df7da192d",{"id":2240,"alt":2241,"name":7,"focus":48,"title":2241,"filename":2242,"copyright":7,"fieldtype":50},5434624,"FightCamp - Eating Healthy in College","https://a.storyblok.com/f/115220/1100x1100/aa350e915c/dorm-room-food.png",[],{"type":726,"content":2245},[2246],{"text":2247,"type":730},"Living on campus can be fun, but dorms are not always the most cooking-friendly environment. That’s because most dorms contain only a mini fridge and a microwave, and if you’re lucky, you may be allowed to bring a toaster oven. With such limited ways to make your food, stocking up on ready-to-eat or minimum-prep items can make a huge difference to ensure you get a nutritious meal regularly. Plus, it will save your wallet as these foods are pretty inexpensive. ",{"type":726,"content":2249},[2250],{"text":2251,"type":730},"Here are items you should always have in your dorm room:",{"type":1028,"content":2253},[2254,2260,2266,2272,2278,2284,2290,2296,2302,2308],{"type":1031,"content":2255},[2256],{"type":726,"content":2257},[2258],{"text":2259,"type":730},"Breakfast foods: Instant oatmeal, whole grain cereal, low-fat cottage cheese, Greek yogurt, fresh fruits, eggs, low-fat milk, or plant-based milk",{"type":1031,"content":2261},[2262],{"type":726,"content":2263},[2264],{"text":2265,"type":730},"Low-sodium canned beans and chickpeas",{"type":1031,"content":2267},[2268],{"type":726,"content":2269},[2270],{"text":2271,"type":730},"Low-sodium canned soups",{"type":1031,"content":2273},[2274],{"type":726,"content":2275},[2276],{"text":2277,"type":730},"Minimum-prep fruits such as bananas, apples, pears, grapes, and peaches",{"type":1031,"content":2279},[2280],{"type":726,"content":2281},[2282],{"text":2283,"type":730},"Multigrain bread and crackers",{"type":1031,"content":2285},[2286],{"type":726,"content":2287},[2288],{"text":2289,"type":730},"Natural peanut butter",{"type":1031,"content":2291},[2292],{"type":726,"content":2293},[2294],{"text":2295,"type":730},"Canned tuna",{"type":1031,"content":2297},[2298],{"type":726,"content":2299},[2300],{"text":2301,"type":730},"Rotisserie chicken",{"type":1031,"content":2303},[2304],{"type":726,"content":2305},[2306],{"text":2307,"type":730},"Granola bars and protein bars (look for ones with less than 5 grams of sugar per serving)",{"type":1031,"content":2309},[2310],{"type":726,"content":2311},[2312],{"text":2313,"type":730},"Hummus",{"type":742,"attrs":2315,"content":2316},{"level":744},[2317],{"text":2318,"type":730},"Make Regular Visits to the Salad Bar",{"type":749,"attrs":2320},{"id":2321,"body":2322},"dfd6b2e7-a5e6-4d1b-9b1a-2ec76c800202",[2323],{"url":2324,"_uid":2325,"image":2326,"component":761,"copyright_details":2329},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-33cf6369-4d6b-4ca2-ad75-689e8f7f6488",{"id":2327,"alt":2241,"name":7,"focus":48,"title":2241,"filename":2328,"copyright":7,"fieldtype":50},5434632,"https://a.storyblok.com/f/115220/1100x1100/e28e601f5e/dining-hall-salad-bar.png",[],{"type":726,"content":2331},[2332,2334,2340],{"text":2333,"type":730},"In the dining hall, you’ll usually find different food stations, ranging from salad bars and vegetarian meals to burgers and fries. This is where willpower comes into place. It’s easy to become tempted by all the non-nutritious, ‘junk’ foods available, so you will need to make it a point to fill your plate with ",{"text":2335,"type":730,"marks":2336},"colorful",[2337],{"type":735,"attrs":2338},{"href":2339,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers",{"text":2341,"type":730}," vegetables from the salad bar. One good way to ensure this happens is to set goals for yourself, such as ‘I will fill at least ⅓ of my plate with vegetables every day.” An even better goal is to follow the healthy plate guideline, which means you will fill your plate in the following manner:",{"type":1028,"content":2343},[2344,2350,2356],{"type":1031,"content":2345},[2346],{"type":726,"content":2347},[2348],{"text":2349,"type":730},"½ of plate: Fruits and vegetables, preferably leafy greens and colorful vegetables",{"type":1031,"content":2351},[2352],{"type":726,"content":2353},[2354],{"text":2355,"type":730},"¼ of plate: Lean proteins, preferably legumes, poultry, fish, or seafood",{"type":1031,"content":2357},[2358],{"type":726,"content":2359},[2360],{"text":2361,"type":730},"¼ of plate: Whole grains, preferably brown rice, quinoa, farro, or whole wheat pasta",{"type":726,"content":2363},[2364],{"text":2365,"type":730},"By doing this, you are ensuring that your meals are nutritious and balanced with all macronutrients.",{"type":742,"attrs":2367,"content":2368},{"level":744},[2369],{"text":2370,"type":730},"Scout for Nutritious Food Options on Campus",{"type":726,"content":2372},[2373,2375,2381],{"text":2374,"type":730},"Going to college 10 years ago was much different than going to college today, especially when it comes to food options. Universities now take nutrition very seriously and are concerned with offering options for students with different dietary needs and restrictions. From smoothie bars, to poke bowls, and plant-based options, eating healthy on campus has never been so easy. Still, a good practice is to familiarize yourself with the ",{"text":2376,"type":730,"marks":2377},"options",[2378],{"type":735,"attrs":2379},{"href":2380,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/switch-it-up-6-healthy-food-swaps-for-everyday-options",{"text":2382,"type":730}," available, especially if you are on a meal plan. Most often, meal plans only include specific locations on campus, so knowing the healthy options you have access to is a great idea. One way to do this is to identify the healthiest items on the menu before you order, for example, choosing grilled chicken instead of fried, opting for meals that include vegetables or salad, avoiding heavy sauces and dressings, and asking for a side of fruit instead of chips. ",{"type":742,"attrs":2384,"content":2385},{"level":744},[2386],{"text":2387,"type":730},"Always. Pack. Snacks.",{"type":749,"attrs":2389},{"id":2321,"body":2390},[2391],{"url":2392,"_uid":2393,"image":2394,"component":761,"copyright_details":2397},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-9f731023-ce83-4ea1-86d3-435ccb1ab470",{"id":2395,"alt":2241,"name":7,"focus":48,"title":2241,"filename":2396,"copyright":7,"fieldtype":50},5434640,"https://a.storyblok.com/f/115220/1100x1100/5152b16b94/healthy_snacks.png",[],{"type":726,"content":2399},[2400,2402,2408],{"text":2401,"type":730},"In your first two years of college, you’ll be lucky if you have time in between classes and the gym to eat a proper meal. Usually, you will have back-to-back activities, with only enough time to walk from one classroom to the next. Plus, eating in class is often not allowed. So, what do you do? You pack several ",{"text":2403,"type":730,"marks":2404},"healthy snacks",[2405],{"type":735,"attrs":2406},{"href":2407,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/energy-boosting-snacks-to-fight-off-the-afternoon-crash",{"text":2409,"type":730}," to eat in-between classes. This means you will need to buy these snacks at the grocery store (or order them online). Try to avoid buying snacks from vending machines that are filled with sugary, salty, tempting treats.",{"type":726,"content":2411},[2412],{"text":2413,"type":730},"Here are the best snacks to bring with you for a long day of classes:",{"type":1028,"content":2415},[2416,2422,2428,2434,2440,2446,2452,2458],{"type":1031,"content":2417},[2418],{"type":726,"content":2419},[2420],{"text":2421,"type":730},"Trail mix: Mixed nuts with dried fruits (make your own for a cheaper option)",{"type":1031,"content":2423},[2424],{"type":726,"content":2425},[2426],{"text":2427,"type":730},"Low-sugar granola and protein bars (less than 5 grams of sugar per serving)",{"type":1031,"content":2429},[2430],{"type":726,"content":2431},[2432],{"text":2433,"type":730},"Rice cakes or whole-grain crackers with natural peanut butter",{"type":1031,"content":2435},[2436],{"type":726,"content":2437},[2438],{"text":2439,"type":730},"Shelf-stable fruits such as bananas, apples, and peaches",{"type":1031,"content":2441},[2442],{"type":726,"content":2443},[2444],{"text":2445,"type":730},"No-bake energy balls ",{"type":1031,"content":2447},[2448],{"type":726,"content":2449},[2450],{"text":2451,"type":730},"Lightly salted popcorn and pretzels",{"type":1031,"content":2453},[2454],{"type":726,"content":2455},[2456],{"text":2457,"type":730},"Veggie snacks or roasted chickpeas ",{"type":1031,"content":2459},[2460],{"type":726,"content":2461},[2462],{"text":2463,"type":730},"Roasted seaweed snacks",{"type":726,"content":2465},[2466],{"text":2467,"type":730},"Refrigerated snacks (must be consumed within two hours)",{"type":1028,"content":2469},[2470,2476,2482,2488],{"type":1031,"content":2471},[2472],{"type":726,"content":2473},[2474],{"text":2475,"type":730},"Pre-cut vegetables with hummus or cottage cheese",{"type":1031,"content":2477},[2478],{"type":726,"content":2479},[2480],{"text":2481,"type":730},"Protein shakes ",{"type":1031,"content":2483},[2484],{"type":726,"content":2485},[2486],{"text":2487,"type":730},"Fruit smoothies",{"type":1031,"content":2489},[2490],{"type":726,"content":2491},[2492],{"text":2493,"type":730},"Yogurt parfait with berries",{"type":742,"attrs":2495,"content":2496},{"level":744},[2497],{"text":2498,"type":730},"Be Open-minded to Trying New Things",{"type":726,"content":2500},[2501],{"text":2502,"type":730},"If you’re lucky, you’ll be exposed to diverse groups of people, which will allow you to learn about different ways of living and ways of eating. If you grew up eating the same foods regularly, having group meals and cookouts are great ways to make new friends while trying new foods. Many cultures make plant-based foods such as fruits, vegetables, legumes, and whole grains, the center of their meals, so you may get to try new ways of eating healthy, which you can always adopt as part of your lifestyle. So, be open-minded and consider attending (or hosting) a potluck with friends so that you can share each other’s favorite recipes while having a good time.",{"type":742,"attrs":2504,"content":2505},{"level":876},[2506],{"text":2507,"type":730},"Finding Balance",{"type":749,"attrs":2509},{"id":2321,"body":2510},[2511],{"url":2512,"_uid":2513,"image":2514,"component":761,"copyright_details":2517},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-854af42e-d50a-49c1-99ab-74ab15ede99e",{"id":2515,"alt":2241,"name":7,"focus":48,"title":2241,"filename":2516,"copyright":7,"fieldtype":50},5434642,"https://a.storyblok.com/f/115220/1100x1100/7947ad9e7b/healthy_protein_shake.png",[],{"type":726,"content":2519},[2520,2522,2528],{"text":2521,"type":730},"Finding a balance between having fun and taking care of yourself while in college is a skill that takes practice. It’s important that you immerse yourself in the college experience without losing sight of your health and well-being. By following these five simple tips, you will be able to nourish your body without sacrificing your ",{"text":2523,"type":730,"marks":2524},"gut",[2525],{"type":735,"attrs":2526},{"href":2527,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-best-foods-for-gut-health-a-boxers-diet",{"text":2529,"type":730},", wallet, or your social life. Remember, what you put into your body fuels both your physical health and your mental health, so enjoy the occasional ice cream, but eat your daily veggies!",{"type":742,"attrs":2531,"content":2532},{"level":876},[2533],{"text":2534,"type":730},"Train Like a Fighter in College",{"type":726,"content":2536},[2537,2539,2543],{"text":2538,"type":730},"Take your studying stress and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":894,"type":730,"marks":2540},[2541],{"type":735,"attrs":2542},{"href":898,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":2544,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and FREE on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2546,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2551,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2552,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2547,"component":118,"meta_info":2548,"meta_title":7,"block_image":2549,"cover_image":2550,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-08-04 00:00",{"_uid":2555,"title":2556,"plugin":43,"description":2557},"400ea0e7-07aa-4d85-8b9b-0b7a90bd2bec","How To Create Healthy Eating Habits for College | FightCamp","Starting college can lead to unhealthy eating habits and poor nutrition. FightCamp is sharing our favorite tips for staying healthy as a college freshman.",{"id":2559,"alt":2560,"name":7,"focus":48,"title":2560,"filename":2561,"copyright":7,"fieldtype":50},5434619,"FightCamp - Avoid The Freshman 15 With These Healthy College Eating Tips","https://a.storyblok.com/f/115220/2400x990/016d945ae1/avoid-the-freshman-15-with-these-healthy-college-eating-tips.png","Starting college can lead to unhealthy eating habits and poor nutrition. Here are a dietitian’s favorite tips for staying healthy as a college freshman. ",[],"avoid-the-freshman-15-with-these-healthy-college-eating-tips","blogs/avoid-the-freshman-15-with-these-healthy-college-eating-tips",-5120,[923],"43960b44-e92f-4231-9126-32763b7e56f3","2022-08-04T02:00:00.000Z",[],{"name":2572,"created_at":2573,"published_at":2574,"updated_at":2575,"id":2576,"uuid":2577,"content":2578,"slug":3116,"full_slug":3117,"sort_by_date":48,"position":3118,"tag_list":3119,"is_startpage":9,"parent_id":924,"meta_data":48,"group_id":3120,"first_published_at":3121,"release_id":48,"lang":60,"path":927,"alternates":3122,"default_full_slug":48,"translated_slugs":48},"Switch It Up | 6 Healthy Food Swaps for Everyday Options","2022-04-05T11:52:27.660Z","2022-10-31T06:58:57.007Z","2022-10-31T06:58:57.044Z",121580685,"a4b1455a-c3e5-4bbb-9a53-aded959f5c09",{"_uid":2579,"faqs":2580,"title":2572,"topic":2609,"author":2624,"content":2629,"category":3100,"schedule":3108,"component":910,"meta_info":3109,"cover_image":3112,"description":3111,"contributors":3115},"8f15b454-ee2a-48a6-9a26-0fdd72c0d326",[2581,2585,2589,2593,2597,2601,2605],{"_uid":2582,"answer":2583,"question":2584,"component":697},"f2d48020-c51f-47ae-8631-071fac7edd2d","Here are six easy healthy food swaps you can make today:\n1. Refined Grains > Whole Grains\n2. Added Sugars > Natural Sugars\n3. High-Fat Animal Protein > Lean Meats or Plant-Based Protein\n4. Salty, Highly Processed Snacks > Multigrain and Veggie Snacks\n5. Fried Foods > Baked or Air-Fried Foods\n6. High-Fat Spreads, Dips, and Condiments > Nutrient-Dense Options\n","What are some healthy food swaps I can make?",{"_uid":2586,"answer":2587,"question":2588,"component":697},"147f48b0-04c6-4445-aa5d-9094feaca314","Whole grains are different from refined grains as they contain the entire grain, including the bran and germ, where all of the fiber, vitamins, and minerals are found. Refined grains have been milled, a process that removes the bran and germ, and stripped of most of their B vitamins, minerals, such as iron and magnesium, vitamin E, and fiber. This means refined grains are far less nutritious and may spike blood sugar levels due to a lack of fiber. Whole grains are a heart-healthy swap that supports weight management and blood sugar maintenance. Here are some easy switches you can make to replace refined grains in your diet:\n- White rice → brown rice, quinoa, wild rice, or farro\n- White bread, bagel, or tortilla → whole wheat or sprouted bread, bagel, or tortilla\n- White, all-purpose flour → whole wheat, oat, buckwheat, spelt, or quinoa flour\n- Traditional pasta → whole wheat, chickpea, black bean, lentil, quinoa, or brown rice pasta\n- Grits or rice pudding → oats (oatmeal or overnight oats), quinoa, or buckwheat breakfast bowls","How can I replace refined grains with whole grains?",{"_uid":2590,"answer":2591,"question":2592,"component":697},"7ad68064-e9bb-4a45-8548-bd7d33fb6c09","Added sugars are associated with an increased risk for diabetes, cardiovascular disease, and obesity. They are found in a variety of foods and beverages, including baked goods, pastries, frozen desserts, and even in foods deemed as “healthy,” such as granola, energy bars, flavored yogurt, cereals, iced tea, and fruit juices. Natural sugars, on the other hand, are found in fruits and come accompanied by several nutrients beneficial to health. Here are some ideas for how to swap out foods with added sugars for ones with natural sugars:\n- White sugar → date syrup, coconut sugar, maple syrup\n- Sugar-sweetened beverages (soda, teas, flavored coffee) → naturally sweetened soda alternatives, sparkling flavored water, unsweetened teas, sugar-free coffee flavoring\n- Flavored yogurt → plain yogurt with fresh fruits\n- Sugary granola bars (more than 5 grams per serving) → homemade granola bars or energy balls\n- High-sugar breakfast cereals → whole grain or sprouted cereal\n- Candy or milk chocolate → dark chocolate (70% cacao or higher)","How can I replace foods with added sugars with foods with natural sugars?",{"_uid":2594,"answer":2595,"question":2596,"component":697},"b9b6f820-f2c7-45fd-a0eb-8ae7d8b749fa","Animal proteins are a major source of saturated fats, which contribute to weight gain and increased cholesterol levels. This in turn increases the risk for heart disease and stroke. Opting for leaner cuts of meat and incorporating more plant-based proteins is a great way to lower saturated fat intake and reduce the risk of developing chronic diseases. Here are some options for adding more lean meats and plant-based proteins to your diet in place of high-fat animal proteins:\n- Deli meats → whole-cut meat (rotisserie chicken or whole turkey)\n- Red meat → poultry (lean chicken or turkey), fish, and seafood\n- Animal-based proteins → plant-based proteins (tofu, tempeh, seitan, beans, lentils, chickpeas)\n- Chicken or tuna salad → chickpea salad\n- Whole egg → egg whites","How can I replace high-fat animal protein with lean meats or plant-based protein?",{"_uid":2598,"answer":2599,"question":2600,"component":697},"cfec683c-e4d7-4415-8843-75dfe462aefb","Who doesn’t love a movie-time, savory snack? Unfortunately, oftentimes these come paired with loads of salt and oils, which is not a desirable combination for health. If you still crave that crunch, here are several healthier swaps you can make that will keep you satisfied and won’t wreak havoc on your health:\n- Potato chips → legume-based chips (made from beans or chickpeas) or veggie chips (made from cauliflower or sweet potato)\n- Tortilla chips → multigrain tortilla chips\n- Veggie puffs → cauliflower-based snacks, kale chips, or sweet potato chips\n- Plain crackers → whole grain crackers (make sure “whole grain” is the first ingredient) or multi-seed crackers\n- Buttery ‘movie popcorn’ → air-popped, lightly salted popcorn\n- Other healthy snack options: nuts, seeds, roasted chickpeas, edamame","How can I replace salty, highly processed snacks with multigrain and veggie snacks?",{"_uid":2602,"answer":2603,"question":2604,"component":697},"a1d6ee44-aaf4-42bc-a85c-6615567b8685","Fried foods are high in sodium and saturated fats, which can promote plaque buildup in arteries, increasing the risk for cardiovascular disease. Better alternatives include air-frying or oven-baking commonly fried foods. Here are some ideas for you:\n- French fries → air-fried potato strips or oven-baked potato wedges\n- Deep-fried chicken → air-fried or oven-baked chicken\n- Fried dumplings → air-fried, pan-fried, or boiled dumplings\n- Onion rings → oven-baked onion rings\n- Deep-fried falafel → air-fried or oven-baked falafel\n- Fried crab cakes → air-fried or oven-baked crab cakes\n- Fried fish → pan-fried or oven-baked fish","How can I replace fried foods with baked or air-fried foods?",{"_uid":2606,"answer":2607,"question":2608,"component":697},"4b710dff-8eae-4b5e-9b18-7619ce771c9a","Foods such as margarine, sour cream, and mayonnaise are staple items in many households. However, these foods are some of the highest in saturated fats, which raise cholesterol levels and increase the risk for cardiovascular disease. To still achieve that creaminess in your recipes and snacks, here are some healthier alternatives:\n- Butter or margarine → Olive oil, avocado spread, hummus\n- Cream cheese → Dairy-free cream cheese, hummus, or low-fat cottage cheese\n- Mayonnaise → Hummus, avocado spread, mustard\n- Sour cream → Greek yogurt, low-fat cottage cheese, silken tofu, dairy-free sour cream\n- Ranch dip → Yogurt-based dips, black bean dip, or hummus","How can I replace high-fat spreads, dips, and condiments with nutrient-dense options?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2610,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2622,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2623,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2611,"component":39,"meta_info":2619,"block_image":2620,"cover_image":2621,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2612,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2617,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2618,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2613,"component":118,"meta_info":2614,"meta_title":7,"block_image":2615,"cover_image":2616,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2625,"slug":674,"full_slug":675,"sort_by_date":48,"position":501,"tag_list":2627,"is_startpage":9,"parent_id":677,"meta_data":48,"group_id":678,"first_published_at":679,"release_id":48,"lang":60,"path":48,"alternates":2628,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":666,"photo":2626,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":671,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":672,"social_link_instagram":673,"social_link_pinterest":7},{"id":668,"alt":666,"name":666,"focus":48,"title":666,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":2630},[2631,2635,2640,2645,2658,2686,2718,2723,2734,2767,2805,2810,2821,2832,2864,2869,2880,2892,2930,2935,2946,2964,3008,3013,3024,3036,3068,3073,3084,3088,3092],{"type":726,"content":2632},[2633],{"text":2634,"type":730},"How can you be the best boxer you can be? The answer could lie on your plate. The foods you eat regularly play a major role in how you perform in the ring and how well you recover. Most importantly, the foods you eat set the stage for long-term health (or illness). This is why it’s never too early to improve your daily eating habits. Overwhelmed by the thought of changing your diet?  We have good news – small changes can go a long way. Here are six easy healthy food swaps you can make today.",{"type":742,"attrs":2636,"content":2637},{"level":876},[2638],{"text":2639,"type":730},"Healthy Food Swaps",{"type":742,"attrs":2641,"content":2642},{"level":744},[2643],{"text":2644,"type":730},"1. Refined Grains > Whole Grains",{"type":749,"attrs":2646},{"id":2647,"body":2648},"71f4baad-1ac2-4f48-aee5-e79fd7354e7d",[2649],{"url":2650,"_uid":2651,"image":2652,"component":761,"copyright_details":2657},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-a08d17de-f009-4bf4-a5be-ac04e822b391",{"id":2653,"alt":2654,"name":7,"focus":48,"title":2655,"filename":2656,"copyright":7,"fieldtype":50},4356782,"Switch Refined Grains For Whole Grains","Refined Grains > Whole GrainsSwitch Refined Grains For Whole Grains","https://a.storyblok.com/f/115220/1100x1100/18d6f596fd/refined-grains_whole-grains.png",[],{"type":726,"content":2659},[2660,2662,2668,2670,2676,2678,2684],{"text":2661,"type":730},"Whole grains are different from refined grains as they contain the entire grain, including the bran and germ, where all of the fiber, vitamins, and minerals are found. Refined grains have been milled, a process that removes the bran and germ, and stripped of most of their B vitamins, minerals, such as iron and magnesium, vitamin E, and fiber. This means refined grains are far less nutritious and may spike blood sugar levels due to a lack of fiber. Whole grains are a ",{"text":2663,"type":730,"marks":2664},"heart-healthy",[2665],{"type":735,"attrs":2666},{"href":2667,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.bmj.com/content/372/bmj.m4948",{"text":2669,"type":730}," swap that support ",{"text":2671,"type":730,"marks":2672},"weight management",[2673],{"type":735,"attrs":2674},{"href":2675,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627338/",{"text":2677,"type":730}," and ",{"text":2679,"type":730,"marks":2680},"blood sugar maintenance",[2681],{"type":735,"attrs":2682},{"href":2683,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537883/",{"text":2685,"type":730},". Here are some easy switches you can make to replace refined grains in your diet:",{"type":1028,"content":2687},[2688,2694,2700,2706,2712],{"type":1031,"content":2689},[2690],{"type":726,"content":2691},[2692],{"text":2693,"type":730},"White rice → brown rice, quinoa, wild rice, farro",{"type":1031,"content":2695},[2696],{"type":726,"content":2697},[2698],{"text":2699,"type":730},"White bread, bagel, or tortilla → whole wheat or sprouted bread, bagel, or tortilla",{"type":1031,"content":2701},[2702],{"type":726,"content":2703},[2704],{"text":2705,"type":730},"White, all-purpose flour → whole wheat, oat, buckwheat, spelt, or quinoa flour",{"type":1031,"content":2707},[2708],{"type":726,"content":2709},[2710],{"text":2711,"type":730},"Traditional pasta → whole wheat, chickpea, black bean, lentil, quinoa, or brown rice pasta",{"type":1031,"content":2713},[2714],{"type":726,"content":2715},[2716],{"text":2717,"type":730},"Grits or rice pudding → oats (oatmeal or overnight oats), quinoa, or buckwheat breakfast bowls",{"type":742,"attrs":2719,"content":2720},{"level":744},[2721],{"text":2722,"type":730},"2. Added Sugars > Natural Sugars",{"type":749,"attrs":2724},{"id":2647,"body":2725},[2726],{"url":2727,"_uid":2728,"image":2729,"component":761,"copyright_details":2733},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-5a261090-b537-430e-b188-352f5566cfe8",{"id":2730,"alt":2731,"name":7,"focus":48,"title":2731,"filename":2732,"copyright":7,"fieldtype":50},4356784,"Switch Added Sugars For Natural Sugars","https://a.storyblok.com/f/115220/1100x1100/9297ba1995/added-sugars_natural-sugars.png",[],{"type":726,"content":2735},[2736,2738,2743,2744,2749,2751,2757,2759,2765],{"text":2737,"type":730},"Added sugars are associated with an increased risk for ",{"text":1709,"type":730,"marks":2739},[2740],{"type":735,"attrs":2741},{"href":2742,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-14-186",{"text":1707,"type":730},{"text":1701,"type":730,"marks":2745},[2746],{"type":735,"attrs":2747},{"href":2748,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1819573",{"text":2750,"type":730},", and ",{"text":2752,"type":730,"marks":2753},"obesity",[2754],{"type":735,"attrs":2755},{"href":2756,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862465/",{"text":2758,"type":730},". They are found in a variety of foods and beverages, including baked goods, pastries, frozen desserts, and even in foods deemed as “healthy,” such as granola, energy bars, flavored yogurt, cereals, iced tea, and fruit juices. ",{"text":2760,"type":730,"marks":2761},"Natural sugars",[2762],{"type":735,"attrs":2763},{"href":2764,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-sweet-truth-about-sugar-a-boxer-s-diet",{"text":2766,"type":730},", on the other hand, are found in fruits and come accompanied by several nutrients beneficial to health. Here are some ideas for how to swap out foods with added sugars for ones with natural sugars:",{"type":1028,"content":2768},[2769,2775,2781,2787,2793,2799],{"type":1031,"content":2770},[2771],{"type":726,"content":2772},[2773],{"text":2774,"type":730},"White sugar → date syrup, coconut sugar, maple syrup",{"type":1031,"content":2776},[2777],{"type":726,"content":2778},[2779],{"text":2780,"type":730},"Sugar-sweetened beverages (soda, teas, flavored coffee) → naturally sweetened soda alternatives, sparkling flavored water, unsweetened teas, sugar-free coffee flavoring",{"type":1031,"content":2782},[2783],{"type":726,"content":2784},[2785],{"text":2786,"type":730},"Flavored yogurt → plain yogurt with fresh fruits",{"type":1031,"content":2788},[2789],{"type":726,"content":2790},[2791],{"text":2792,"type":730},"Sugary granola bars (more than 5 grams per serving) → homemade granola bars or energy balls",{"type":1031,"content":2794},[2795],{"type":726,"content":2796},[2797],{"text":2798,"type":730},"High-sugar breakfast cereals → whole grain or sprouted cereal",{"type":1031,"content":2800},[2801],{"type":726,"content":2802},[2803],{"text":2804,"type":730},"Candy or milk chocolate → dark chocolate (70% cacao or higher)",{"type":742,"attrs":2806,"content":2807},{"level":744},[2808],{"text":2809,"type":730},"3. High-Fat Animal Protein > Lean Meats or Plant-Based Protein",{"type":749,"attrs":2811},{"id":2647,"body":2812},[2813],{"url":2814,"_uid":2815,"image":2816,"component":761,"copyright_details":2820},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-70fe1b0d-29b9-4408-8bb3-eb9265671c18",{"id":2817,"alt":2818,"name":7,"focus":48,"title":2818,"filename":2819,"copyright":7,"fieldtype":50},4356785,"Switch High-Fat Animal Protein For Lean Meats or Plant-Based Protein","https://a.storyblok.com/f/115220/1100x1100/b0aef86287/high-fat-animal-protein_lean-meats.png",[],{"type":726,"content":2822},[2823,2825,2830],{"text":2824,"type":730},"Animal proteins are a major source of saturated fats, which contribute to weight gain and increased cholesterol levels. This in turn increases the risk for heart disease and stroke. Opting for leaner cuts of meat and incorporating more plant-based proteins is a great way to lower saturated fat intake and reduce the risk of developing chronic diseases. Here are some options for adding more lean meats and plant-based ",{"text":2826,"type":730,"marks":2827},"proteins",[2828],{"type":735,"attrs":2829},{"href":1143,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":2831,"type":730}," to your diet in place of high-fat animal proteins:",{"type":1028,"content":2833},[2834,2840,2846,2852,2858],{"type":1031,"content":2835},[2836],{"type":726,"content":2837},[2838],{"text":2839,"type":730},"Deli meats → whole-cut meat (rotisserie chicken or whole turkey)",{"type":1031,"content":2841},[2842],{"type":726,"content":2843},[2844],{"text":2845,"type":730},"Red meat → poultry (lean chicken or turkey), fish, seafood",{"type":1031,"content":2847},[2848],{"type":726,"content":2849},[2850],{"text":2851,"type":730},"Chicken or tuna salad → chickpea salad",{"type":1031,"content":2853},[2854],{"type":726,"content":2855},[2856],{"text":2857,"type":730},"Whole egg → egg whites",{"type":1031,"content":2859},[2860],{"type":726,"content":2861},[2862],{"text":2863,"type":730},"Plant-based proteins: tofu, tempeh, seitan, beans, lentils, chickpeas",{"type":742,"attrs":2865,"content":2866},{"level":744},[2867],{"text":2868,"type":730},"4. Salty, Highly Processed Snacks > Multigrain and Veggie Snacks",{"type":749,"attrs":2870},{"id":2647,"body":2871},[2872],{"url":2873,"_uid":2874,"image":2875,"component":761,"copyright_details":2879},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-768d541b-a85d-4891-a0c8-07adcfde6ef8",{"id":2876,"alt":2877,"name":7,"focus":48,"title":2877,"filename":2878,"copyright":7,"fieldtype":50},4356792,"Switch Salty, Highly Processed Snacks For Multigrain and Veggie Snacks","https://a.storyblok.com/f/115220/1100x1100/8594300f12/salty-highly-processed-snacks_multigrain-veggie-snacks.png",[],{"type":726,"content":2881},[2882,2884,2890],{"text":2883,"type":730},"Who doesn’t love a movie-time or ",{"text":2885,"type":730,"marks":2886},"fight night",[2887],{"type":735,"attrs":2888},{"href":2889,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fighters-guide-to-fight-night-game-day-snacking",{"text":2891,"type":730},", savory snack? Unfortunately, oftentimes these come paired with loads of salt and oils, which is not a desirable combination for health. If you still crave that crunch, here are several healthier swaps you can make that will keep you satisfied and won’t wreak havoc on your health:",{"type":1028,"content":2893},[2894,2900,2906,2912,2918,2924],{"type":1031,"content":2895},[2896],{"type":726,"content":2897},[2898],{"text":2899,"type":730},"Potato chips → legume-based chips (made from beans or chickpeas) or veggie chips (made from cauliflower or sweet potato)",{"type":1031,"content":2901},[2902],{"type":726,"content":2903},[2904],{"text":2905,"type":730},"Tortilla chips → multigrain tortilla chips",{"type":1031,"content":2907},[2908],{"type":726,"content":2909},[2910],{"text":2911,"type":730},"Veggie puffs → cauliflower-based snacks, kale chips, sweet potato chips",{"type":1031,"content":2913},[2914],{"type":726,"content":2915},[2916],{"text":2917,"type":730},"Plain crackers → whole grain crackers (make sure “whole grain” is the first ingredient) or multi-seed crackers",{"type":1031,"content":2919},[2920],{"type":726,"content":2921},[2922],{"text":2923,"type":730},"Buttery ‘movie popcorn’ → air-popped, lightly salted popcorn",{"type":1031,"content":2925},[2926],{"type":726,"content":2927},[2928],{"text":2929,"type":730},"Other healthy snack options: nuts, seeds, roasted chickpeas, edamame",{"type":742,"attrs":2931,"content":2932},{"level":744},[2933],{"text":2934,"type":730},"5. Fried Foods > Baked or Air-Fried Foods",{"type":749,"attrs":2936},{"id":2647,"body":2937},[2938],{"url":2939,"_uid":2940,"image":2941,"component":761,"copyright_details":2945},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-9aaed8c3-3731-4496-8d71-0e95994568b1",{"id":2942,"alt":2943,"name":7,"focus":48,"title":2943,"filename":2944,"copyright":7,"fieldtype":50},4356853,"Switch Fried Foods For Baked or Air-Fried Foods","https://a.storyblok.com/f/115220/1100x1100/2a77e3f122/fried-foods_baked-air-fried-foods.png",[],{"type":726,"content":2947},[2948,2950,2955,2957,2962],{"text":2949,"type":730},"Fried foods are high in sodium and saturated ",{"text":2951,"type":730,"marks":2952},"fats",[2953],{"type":735,"attrs":2954},{"href":810,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":2956,"type":730},", which can promote plaque buildup in arteries, increasing the risk for ",{"text":1701,"type":730,"marks":2958},[2959],{"type":735,"attrs":2960},{"href":2961,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2943062/",{"text":2963,"type":730},". Better alternatives include air-frying or oven-baking commonly fried foods. Here are some ideas for you:",{"type":1028,"content":2965},[2966,2972,2978,2984,2990,2996,3002],{"type":1031,"content":2967},[2968],{"type":726,"content":2969},[2970],{"text":2971,"type":730},"French fries → air-fried potato strips or oven-baked potato wedges",{"type":1031,"content":2973},[2974],{"type":726,"content":2975},[2976],{"text":2977,"type":730},"Deep-fried chicken → air-fried or oven-baked chicken",{"type":1031,"content":2979},[2980],{"type":726,"content":2981},[2982],{"text":2983,"type":730},"Fried dumplings → air-fried, pan-fried, or boiled dumplings",{"type":1031,"content":2985},[2986],{"type":726,"content":2987},[2988],{"text":2989,"type":730},"Onion rings → oven-baked onion rings",{"type":1031,"content":2991},[2992],{"type":726,"content":2993},[2994],{"text":2995,"type":730},"Deep-fried falafel → air-fried or oven-baked falafel",{"type":1031,"content":2997},[2998],{"type":726,"content":2999},[3000],{"text":3001,"type":730},"Fried crab cakes → air-fried or oven-baked crab cakes",{"type":1031,"content":3003},[3004],{"type":726,"content":3005},[3006],{"text":3007,"type":730},"Fried fish → pan-fried or oven-baked fish",{"type":742,"attrs":3009,"content":3010},{"level":744},[3011],{"text":3012,"type":730},"6. High-Fat Spreads, Dips, and Condiments > Nutrient-Dense Options",{"type":749,"attrs":3014},{"id":2647,"body":3015},[3016],{"url":3017,"_uid":3018,"image":3019,"component":761,"copyright_details":3023},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-74373d63-5465-4a38-9458-a39335d207bf",{"id":3020,"alt":3021,"name":7,"focus":48,"title":3021,"filename":3022,"copyright":7,"fieldtype":50},4356873,"Switch High-Fat Spreads, Dips, and Condiments For Nutrient-Dense Options","https://a.storyblok.com/f/115220/1100x1100/8d94cc821b/high-fat-spreads-dips-condiments_nutrient-dense-options.png",[],{"type":726,"content":3025},[3026,3028,3034],{"text":3027,"type":730},"Foods such as margarine, sour cream, and mayonnaise are staple items in many households. However, these foods are some of the highest in saturated fats, which raise cholesterol levels and increase the risk for cardiovascular disease. To still achieve that creaminess in your recipes and ",{"text":3029,"type":730,"marks":3030},"snacks",[3031],{"type":735,"attrs":3032},{"href":3033,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{"text":3035,"type":730},", here are some healthier alternatives:",{"type":1028,"content":3037},[3038,3044,3050,3056,3062],{"type":1031,"content":3039},[3040],{"type":726,"content":3041},[3042],{"text":3043,"type":730},"Butter or margarine → olive oil, avocado spread, hummus",{"type":1031,"content":3045},[3046],{"type":726,"content":3047},[3048],{"text":3049,"type":730},"Cream cheese → dairy-free cream cheese, hummus, low-fat cottage cheese",{"type":1031,"content":3051},[3052],{"type":726,"content":3053},[3054],{"text":3055,"type":730},"Mayonnaise → hummus, avocado spread, mustard",{"type":1031,"content":3057},[3058],{"type":726,"content":3059},[3060],{"text":3061,"type":730},"Sour cream → Greek yogurt, low-fat cottage cheese, silken tofu, dairy-free sour cream",{"type":1031,"content":3063},[3064],{"type":726,"content":3065},[3066],{"text":3067,"type":730},"Ranch dip → yogurt-based dips, black bean dip, hummus",{"type":742,"attrs":3069,"content":3070},{"level":876},[3071],{"text":3072,"type":730},"Key Takeaways",{"type":726,"content":3074},[3075,3077,3082],{"text":3076,"type":730},"The foods we consume on a daily basis have a tremendous impact on our health and wellness. For ",{"text":3078,"type":730,"marks":3079},"boxers",[3080],{"type":735,"attrs":3081},{"href":1335,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":3083,"type":730},", it is no different. Fueling the body with nutritious foods is one way to improve performance in the ring and lead a healthy lifestyle. Making small dietary changes that can be sustained over time is an effective way to improve overall eating habits. Start with these six (6) healthy food swaps to substitute nutrient-poor foods with health-promoting ones.",{"type":726,"content":3085},[3086],{"text":3087,"type":730},"And if you're switching up your boxer's diet, why not switch up your at-home boxing routine and try a new workout? ",{"type":742,"attrs":3089,"content":3090},{"level":876},[3091],{"text":2118,"type":730},{"type":726,"content":3093},[3094,3095,3099],{"text":892,"type":730},{"text":894,"type":730,"marks":3096},[3097],{"type":735,"attrs":3098},{"href":898,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":900,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3101,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3106,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3107,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3102,"component":118,"meta_info":3103,"meta_title":7,"block_image":3104,"cover_image":3105,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-07-19 00:00",{"_uid":3110,"title":2572,"plugin":43,"description":3111},"e2f10255-fe7a-495b-b2a7-3bdac90165bc","Craving a crunchy, sweet, salty snack, but trying to stick to a healthy diet? Here are six (6) food swap options that are satisfying and delicious.",{"id":3113,"alt":2572,"name":7,"focus":48,"title":2572,"filename":3114,"copyright":7,"fieldtype":50},4356878,"https://a.storyblok.com/f/115220/2400x990/6861e4aa38/switch-it-up-6-healthy-food-swaps-for-everyday-options.png",[],"switch-it-up-6-healthy-food-swaps-for-everyday-options","blogs/switch-it-up-6-healthy-food-swaps-for-everyday-options",-4390,[923],"de83f799-b967-4d10-bf1a-ff05c2e3fba1","2022-07-19T00:00:00.000Z",[],{"name":3124,"created_at":3125,"published_at":3126,"updated_at":3127,"id":3128,"uuid":3129,"content":3130,"slug":3322,"full_slug":3323,"sort_by_date":48,"position":3324,"tag_list":3325,"is_startpage":9,"parent_id":924,"meta_data":48,"group_id":3326,"first_published_at":3327,"release_id":48,"lang":60,"path":927,"alternates":3328,"default_full_slug":48,"translated_slugs":48},"A Boxer’s Guide to Meal Frequency","2022-05-24T16:22:44.122Z","2022-09-26T19:51:29.070Z","2022-09-26T19:51:29.108Z",140655797,"7ab911e8-a6bf-4bea-bfcc-b74d29c8f9ff",{"_uid":3131,"faqs":3132,"title":3124,"topic":3149,"author":3164,"content":3169,"category":3307,"schedule":3108,"component":910,"meta_info":3315,"cover_image":3318,"description":3317,"contributors":3321},"78cba7d4-6bec-45ac-9a3c-4cea1b70a5da",[3133,3137,3141,3145],{"_uid":3134,"answer":3135,"question":3136,"component":697},"412bf954-b47d-4a2f-9f69-d6fd51c3b091","When it comes to nutrition, it is not one-size-fits-all. It’s important to acknowledge that what works for one individual may not work for another. For example, boxers may benefit from eating smaller meals more frequently to sustain their active lifestyle. But for most individuals, a combination of these meal timing tactics might be ideal. That's why it's so important to listen to your body and figure out what works best for you. By doing so, you can focus on getting adequate nutrients to fuel your FightCamp workouts.","Should you eat more smaller meals or three larger meals in a day?",{"_uid":3138,"answer":3139,"question":3140,"component":697},"5aa54499-bf51-4ecd-8b85-198690c214c8","Eating smaller meals at regular intervals throughout the day – anywhere from four to six meals – has many benefits for boxers. For one, it facilitates continuous fueling, meaning that the body is receiving energy in the form of calories more regularly. Having adequate energy is essential for physical performance during training and in the ring. Similarly, it allows for a steady delivery of protein for muscle repair and recovery, which can prevent muscle wastage and maintain body composition. The cons of this approach are that it can lead to overconsumption of calories, which may result in weight gain over time. Similarly, by eating too frequently, we may fail to listen to the body’s hunger and fullness cues, meaning that we may eat without actually feeling hungry.","If I eat more, smaller meals in a day will I gain more muscle?",{"_uid":3142,"answer":3143,"question":3144,"component":697},"911bc843-ecfb-4270-a7d0-93fa5bf913ae","This is your typical three-meal-per-day approach: breakfast, lunch, and dinner. This method of eating works well for people who have very structured schedules and may not require as much energy for physical activity throughout the day. Additionally, it allows for consistency, which your body truly appreciates. The potential issues with this approach are that people may go too long (more than five hours) without consuming a meal, affecting energy levels and leading to fatigue. As a result, in their next meal, people may consume portions that are too large, causing discomfort, bloating, and fatigue (a.k.a ‘food coma’).","Should I only eat 3 meals per day?",{"_uid":3146,"answer":3147,"question":3148,"component":697},"77863bb8-400d-4f5b-b273-164a0773c9a7","Although more studies are warranted, current evidence suggests that increasing meal frequency can be beneficial for boxers. That’s because highly active individuals have increased nutritional needs compared to the average person. They require more calories to fuel workouts and more protein for muscle repair and recovery. For boxers, it’s also important that they maintain lean body composition and adequate weight for competitions.\n\nAccording to the International Society of Sports Nutrition, increasing meal frequency may help preserve lean body mass, have a positive effect on blood markers such as cholesterol, decrease hunger and improve appetite control in athletes. One study compared the effect of meal frequency on body composition in boxers. The study, which was fairly small, divided boxers into two groups: One group consumed two meals per day while the other consumed six meals per day. The study found that the group consuming only two meals per day had a significantly greater loss of lean body mass (LBM). The group that consumed multiple meals per day had an increase in LBM and anaerobic power.\n\nAlthough these results point to smaller meals as beneficial for athletes, the Academy of Nutrition and Dietetics supports an individualized, case-by-case approach. However, since most athletes do not like to compete on a full stomach, they suggest consuming smaller meals in closer proximity to a sports event to allow for proper gastric emptying. Alternatively, larger meals can be consumed when more time is available before exercise or competition.","What does science say about how many meals to eat in a day?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":3150,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":3162,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":3163,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":3151,"component":39,"meta_info":3159,"block_image":3160,"cover_image":3161,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3152,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3157,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3153,"component":118,"meta_info":3154,"meta_title":7,"block_image":3155,"cover_image":3156,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":3165,"slug":674,"full_slug":675,"sort_by_date":48,"position":501,"tag_list":3167,"is_startpage":9,"parent_id":677,"meta_data":48,"group_id":678,"first_published_at":679,"release_id":48,"lang":60,"path":48,"alternates":3168,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":666,"photo":3166,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":671,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":672,"social_link_instagram":673,"social_link_pinterest":7},{"id":668,"alt":666,"name":666,"focus":48,"title":666,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":3170},[3171,3175,3186,3191,3203,3221,3226,3237,3240,3245,3257,3275,3287,3292,3295,3299],{"type":726,"content":3172},[3173],{"text":3174,"type":730},"We know it, nutrition can be confusing. As a dietitian, one question I am often asked is regarding meal frequency and how many meals per day people should eat. This is especially important for boxers who need adequate nutrition to fuel their workouts. While some people are more comfortable with the ‘traditional’ approach of eating three meals per day, others prefer eating five to six meals a day. But which one is best?",{"type":726,"content":3176},[3177,3179,3184],{"text":3178,"type":730},"When it comes to meal frequency, there is no one-size-fits-all solution. There are, however, recommendations for more active individuals such as boxers and other athletes. That’s because a ",{"text":1331,"type":730,"marks":3180},[3181],{"type":735,"attrs":3182},{"href":3183,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"text":3185,"type":730}," requires a higher caloric intake to support their high activity level and energy expenditure. To best determine what works for each person, it’s important to assess the pros and cons of each strategy.",{"type":742,"attrs":3187,"content":3188},{"level":876},[3189],{"text":3190,"type":730},"More Meals, More Muscle? ",{"type":749,"attrs":3192},{"id":3193,"body":3194},"1e139f07-be63-49ee-bdc1-a00437089ea4",[3195],{"url":3196,"_uid":3197,"image":3198,"component":761,"copyright_details":3202},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-73208abf-f4df-44c9-acb9-c43a72abd4cc",{"id":3199,"alt":3200,"name":7,"focus":48,"title":3200,"filename":3201,"copyright":7,"fieldtype":50},4941418,"More, Smaller Meals Per Day","https://a.storyblok.com/f/115220/1100x1100/d3a1aedf79/smaller_meals.png",[],{"type":726,"content":3204},[3205,3207,3211,3213,3219],{"text":3206,"type":730},"Eating smaller meals at regular intervals throughout the day – anywhere from four to six meals – has many benefits for boxers. For one, it facilitates continuous fueling, meaning that the body is receiving energy in the form of calories more regularly. Having adequate energy is essential for physical performance during training and in the ring. Similarly, it allows for a steady delivery of ",{"text":1139,"type":730,"marks":3208},[3209],{"type":735,"attrs":3210},{"href":1143,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":3212,"type":730}," for muscle repair and ",{"text":3214,"type":730,"marks":3215},"recovery",[3216],{"type":735,"attrs":3217},{"href":3218,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":3220,"type":730},", which can prevent muscle wastage and maintain body composition. The cons of this approach are that it can lead to overconsumption of calories, which may result in weight gain over time. Similarly, by eating too frequently, we may fail to listen to the body’s hunger and fullness cues, meaning that we may eat without actually feeling hungry.",{"type":742,"attrs":3222,"content":3223},{"level":876},[3224],{"text":3225,"type":730},"Is Three The Key? ",{"type":749,"attrs":3227},{"id":3193,"body":3228},[3229],{"url":3230,"_uid":3231,"image":3232,"component":761,"copyright_details":3236},{"id":7,"url":7,"linktype":755,"fieldtype":14,"cached_url":7},"i-6bb6f6e3-de4e-4907-a7cd-19e80c339b98",{"id":3233,"alt":3234,"name":7,"focus":48,"title":3234,"filename":3235,"copyright":7,"fieldtype":50},4948978,"3 Meals a day","https://a.storyblok.com/f/115220/1100x1100/ea0e9d392c/3-meals-a-day.png",[],{"type":726,"content":3238},[3239],{"text":3143,"type":730},{"type":742,"attrs":3241,"content":3242},{"level":876},[3243],{"text":3244,"type":730},"What does science say?",{"type":726,"content":3246},[3247,3249,3255],{"text":3248,"type":730},"Although more studies are warranted, current ",{"text":3250,"type":730,"marks":3251},"evidence",[3252],{"type":735,"attrs":3253},{"href":3254,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://jissn.biomedcentral.com/articles/10.1186/1550-2783-8-4",{"text":3256,"type":730}," suggests that increasing meal frequency can be beneficial for boxers. That’s because highly active individuals have increased nutritional needs compared to the average person. They require more calories to fuel workouts and more protein for muscle repair and recovery. For boxers, it’s also important that they maintain lean body composition and adequate weight for competitions. ",{"type":726,"content":3258},[3259,3261,3266,3268,3273],{"text":3260,"type":730},"According to the ",{"text":3262,"type":730,"marks":3263},"International Society of Sports Nutrition",[3264],{"type":735,"attrs":3265},{"href":3254,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":3267,"type":730},", increasing meal frequency may help preserve lean body mass, have a positive effect on blood markers such as cholesterol, decrease hunger and improve appetite control in athletes. One ",{"text":1781,"type":730,"marks":3269},[3270],{"type":735,"attrs":3271},{"href":3272,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.1996.tb00469.x",{"text":3274,"type":730}," compared the effect of meal frequency on body composition in boxers. The study, which was fairly small, divided boxers into two groups: One group consumed two meals per day while the other consumed six meals per day. The study found that the group consuming only two meals per day had a significantly greater loss of lean body mass (LBM). The group that consumed multiple meals per day had an increase in LBM and anaerobic power. ",{"type":726,"content":3276},[3277,3279,3285],{"text":3278,"type":730},"Although these results point to smaller meals as beneficial for athletes, the ",{"text":3280,"type":730,"marks":3281},"Academy of Nutrition and Dietetics",[3282],{"type":735,"attrs":3283},{"href":3284,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://www.jandonline.org/article/S0002-8223(09)00006-6/fulltext",{"text":3286,"type":730}," supports an individualized, case-by-case approach. However, since most athletes do not like to compete on a full stomach, they suggest consuming smaller meals in closer proximity to a sports event to allow for proper gastric emptying. Alternatively, larger meals can be consumed when more time is available before exercise or competition.",{"type":742,"attrs":3288,"content":3289},{"level":876},[3290],{"text":3291,"type":730},"So, What’s On The Menu? ",{"type":726,"content":3293},[3294],{"text":3135,"type":730},{"type":742,"attrs":3296,"content":3297},{"level":876},[3298],{"text":2118,"type":730},{"type":726,"content":3300},[3301,3302,3306],{"text":892,"type":730},{"text":894,"type":730,"marks":3303},[3304],{"type":735,"attrs":3305},{"href":898,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":900,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3308,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3313,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3314,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3309,"component":118,"meta_info":3310,"meta_title":7,"block_image":3311,"cover_image":3312,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":3316,"title":3124,"plugin":43,"description":3317},"82f34077-182b-4834-8bfc-bd570189739c","What’s better: Eating smaller meals throughout the day or eating larger meals less frequently? A dietitian weighs in and provides the best strategy for boxers.",{"id":3319,"alt":3124,"name":7,"focus":48,"title":3124,"filename":3320,"copyright":7,"fieldtype":50},4940207,"https://a.storyblok.com/f/115220/2400x990/40f4355d96/a-boxers-guide-to-meal-frequency.png",[],"a-boxers-guide-to-meal-frequency","blogs/a-boxers-guide-to-meal-frequency",-4770,[923],"0ebe8eef-1316-4a96-88c2-29dfb1e10813","2022-07-07T00:00:00.000Z",[],["Reactive",3330],{"name":3331,"created_at":3332,"published_at":3333,"updated_at":3334,"id":3335,"uuid":3336,"content":3337,"slug":3331,"full_slug":3370,"sort_by_date":48,"position":55,"tag_list":3371,"is_startpage":9,"parent_id":3372,"meta_data":48,"group_id":3373,"first_published_at":3374,"release_id":48,"lang":60,"path":3375,"alternates":3376,"default_full_slug":48,"translated_slugs":48},"topic-hub","2021-10-01T19:39:48.876Z","2021-12-08T00:45:02.764Z","2021-12-08T00:45:02.792Z",75402160,"9599619a-d422-4a03-9bcf-14f26f932235",{"_uid":3338,"component":3339,"meta_info":3340,"custom_content_list":3344},"fc155cc9-2898-4453-bdc9-e58ebe86f036","blog_page",{"_uid":3341,"title":3342,"plugin":43,"description":3343},"dbaa8f72-5636-4560-bbf6-9ef471624d84","FightCamp | Blog","FightCamp is your ultimate resource for boxing and kickboxing workouts, wellness tips, equipment reviews, and fight news.",[3345,3350,3355,3360],{"_uid":3346,"label":3347,"value":3348,"dev_id":3349,"component":730},"4adf8768-5b57-4210-ac7b-704bb16b9ec5","Email Signup Title","Get Instant Access","hub.topic.email.title",{"_uid":3351,"label":3352,"value":3353,"dev_id":3354,"component":730},"3d23b024-cf35-4e19-be87-0838f927fdc9","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","hub.topic.email.description",{"_uid":3356,"label":3357,"value":3358,"dev_id":3359,"component":730},"812bea07-fcee-46f8-b073-666e5855861f","Email Signup Button Text","Sign Me Up!","hub.topic.email.button",{"_uid":3361,"link":3362,"image":3363,"label":3367,"dev_id":3368,"component":3369},"a7fcb743-1dea-44df-a5d7-2ef40860fc58","https://joinfightcamp.com/shop?utm_source=organicBlog&utm_medium=topicssmallad&utm_content=packages&utm_campaign=bag",{"id":3364,"alt":3365,"name":7,"focus":48,"title":3365,"filename":3366,"copyright":7,"fieldtype":50},3337732,"Explore FightCamp Packages - Punching Bag","https://a.storyblok.com/f/115220/600x500/e2f8a30792/20211118_fc_blog_ads_600x500.png","Small Ad","hub.topic.ad.small_1","image","pages/topic-hub",[],75402157,"29eecad4-058f-4f4a-9f16-5d2598d9aadd","2021-11-10T18:41:46.807Z","t/boxing",[],1785893039243]