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",{"text":919,"type":775,"marks":920},"FightCamp",[921,925],{"type":780,"attrs":922},{"href":923,"uuid":48,"anchor":48,"custom":924,"target":784,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":786},{"text":927,"type":775}," 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":771,"content":929},[930],{"text":931,"type":775},"FightCamp members also get exclusive access to experts like Chris Algieri, who helps athletes at the top of their game push even higher. His insight into optimizing athletic performance can upgrade your training and your life in ways you never thought possible.  ",{"type":771,"content":933},[934],{"text":935,"type":775}," 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":937,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":942,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":938,"component":118,"meta_info":939,"meta_title":7,"block_image":940,"cover_image":941,"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},[],[],"2022-11-14 00:00","article",{"_uid":947,"title":948,"plugin":43,"description":949},"ecce3d1d-b686-4b6f-aa47-ccd03906f08a","Making of Performance Nutrition with Chris Algieri | FightCamp","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App.",{"id":951,"alt":952,"name":7,"focus":7,"title":952,"filename":953,"copyright":7,"fieldtype":50,"is_external_url":9},6316721,"FightCamp App Series - Performance Nutrition Path with Chris Algieri ","https://a.storyblok.com/f/115220/2400x990/a78fb1f7b5/making-of-performance-nutrition-with-chris-algieri-fightcamp.png","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App",[],"the-making-of-performance-nutrition-path-with-chris-algieri","blogs/the-making-of-performance-nutrition-path-with-chris-algieri",-5360,[960],"featured",60887917,"09060c20-ff5a-4a8b-910c-15ad2e712700","2022-11-14T02:49:04.889Z","wellness/{{story.slug}}",[],{"name":967,"created_at":968,"published_at":969,"updated_at":970,"id":971,"uuid":972,"content":973,"slug":1204,"full_slug":1205,"sort_by_date":48,"position":1206,"tag_list":1207,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":1208,"first_published_at":1209,"release_id":48,"lang":60,"path":964,"alternates":1210,"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":974,"faqs":975,"title":967,"topic":984,"author":999,"content":1022,"category":1187,"schedule":1195,"component":945,"meta_info":1196,"cover_image":1200,"description":1199,"contributors":1203},"6218a961-b18f-4ab0-8901-a897312c5183",[976,980],{"_uid":977,"answer":978,"question":979,"component":724},"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?",{"_uid":981,"answer":982,"question":983,"component":724},"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":985,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":997,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":998,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":986,"component":39,"meta_info":994,"block_image":995,"cover_image":996,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":987,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":992,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":993,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":988,"component":118,"meta_info":989,"meta_title":7,"block_image":990,"cover_image":991,"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":1000,"created_at":1001,"published_at":1002,"updated_at":1003,"id":1004,"uuid":1005,"content":1006,"slug":1016,"full_slug":1017,"sort_by_date":48,"position":501,"tag_list":1018,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":1019,"first_published_at":1020,"release_id":48,"lang":60,"path":48,"alternates":1021,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"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":1007,"_uid":1008,"name":1009,"photo":1010,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1013,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1014,"social_link_instagram":1015,"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":1011,"alt":1009,"name":1009,"focus":48,"title":1009,"filename":1012,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":768,"content":1023},[1024,1036,1041,1053,1057,1062,1066,1071,1082,1086,1091,1103,1108,1118,1122,1127,1131,1136,1146,1150,1160,1164,1169,1173,1178],{"type":771,"content":1025},[1026,1028,1034],{"text":1027,"type":775},"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":1029,"type":775,"marks":1030},"Thanksgiving recipes",[1031],{"type":780,"attrs":1032},{"href":1033,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":1035,"type":775}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":823,"attrs":1037,"content":1038},{"level":854},[1039],{"text":1040,"type":775},"Make Plants the Center of Your Plate",{"type":790,"attrs":1042},{"id":1043,"body":1044},"ab478b06-2860-413f-8e11-7bcdb65169f4",[1045],{"url":1046,"_uid":1047,"image":1048,"component":802,"copyright_details":1052},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":1049,"alt":1050,"name":7,"focus":7,"title":1050,"filename":1051,"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",[],{"type":771,"content":1054},[1055],{"text":1056,"type":775},"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":823,"attrs":1058,"content":1059},{"level":854},[1060],{"text":1061,"type":775},"Swap Dairy for Dairy-free Alternatives",{"type":771,"content":1063},[1064],{"text":1065,"type":775},"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":823,"attrs":1067,"content":1068},{"level":854},[1069],{"text":1070,"type":775},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":790,"attrs":1072},{"id":1043,"body":1073},[1074],{"url":1075,"_uid":1076,"image":1077,"component":802,"copyright_details":1081},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":1078,"alt":1079,"name":7,"focus":7,"title":1079,"filename":1080,"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":771,"content":1083},[1084],{"text":1085,"type":775},"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":823,"attrs":1087,"content":1088},{"level":854},[1089],{"text":1090,"type":775},"Swap Butter for Olive Oil ",{"type":771,"content":1092},[1093,1095,1101],{"text":1094,"type":775},"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":1096,"type":775,"marks":1097},"healthy fats",[1098],{"type":780,"attrs":1099},{"href":1100,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1102,"type":775},"”) which promote heart health and lower inflammation. ",{"type":823,"attrs":1104,"content":1105},{"level":854},[1106],{"text":1107,"type":775},"Skip the Bread",{"type":790,"attrs":1109},{"id":1043,"body":1110},[1111],{"url":1112,"_uid":1113,"image":1114,"component":802,"copyright_details":1117},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":1115,"alt":1079,"name":7,"focus":7,"title":1079,"filename":1116,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":771,"content":1119},[1120],{"text":1121,"type":775},"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":823,"attrs":1123,"content":1124},{"level":854},[1125],{"text":1126,"type":775},"Use the “Healthy Plate” Guide",{"type":771,"content":1128},[1129],{"text":1130,"type":775},"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":823,"attrs":1132,"content":1133},{"level":854},[1134],{"text":1135,"type":775},"Try Sampling Desserts",{"type":790,"attrs":1137},{"id":1043,"body":1138},[1139],{"url":1140,"_uid":1141,"image":1142,"component":802,"copyright_details":1145},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":1143,"alt":1079,"name":7,"focus":7,"title":1079,"filename":1144,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":771,"content":1147},[1148],{"text":1149,"type":775},"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":823,"attrs":1151,"content":1152},{"level":854},[1153,1155],{"text":1154,"type":775},"Don’t Try to “Save Your Appetite”",{"text":1156,"type":775,"marks":1157}," ",[1158],{"type":1159},"bold",{"type":771,"content":1161},[1162],{"text":1163,"type":775},"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":823,"attrs":1165,"content":1166},{"level":825},[1167],{"text":1168,"type":775},"Putting Your Health First ",{"type":771,"content":1170},[1171],{"text":1172,"type":775},"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":823,"attrs":1174,"content":1175},{"level":825},[1176],{"text":1177,"type":775},"Eat & Train Like a Fighter",{"type":771,"content":1179},[1180,1181,1185],{"text":917,"type":775},{"text":919,"type":775,"marks":1182},[1183],{"type":780,"attrs":1184},{"href":923,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":1186,"type":775}," 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":1188,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1193,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1194,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1189,"component":118,"meta_info":1190,"meta_title":7,"block_image":1191,"cover_image":1192,"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",{"_uid":1197,"title":1198,"plugin":43,"description":1199},"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":1201,"alt":1079,"name":7,"focus":7,"title":1079,"filename":1202,"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,[960],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":1212,"created_at":1213,"published_at":1214,"updated_at":1215,"id":1216,"uuid":1217,"content":1218,"slug":1918,"full_slug":1919,"sort_by_date":48,"position":1920,"tag_list":1921,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":1922,"first_published_at":1923,"release_id":48,"lang":60,"path":964,"alternates":1924,"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":1219,"faqs":1220,"title":1212,"topic":1245,"author":1260,"content":1265,"category":1900,"schedule":1908,"component":945,"meta_info":1909,"cover_image":1913,"description":1912,"contributors":1917},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1221,1225,1229,1233,1237,1241],{"_uid":1222,"answer":1223,"question":1224,"component":724},"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":1226,"answer":1227,"question":1228,"component":724},"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":1230,"answer":1231,"question":1232,"component":724},"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":1234,"answer":1235,"question":1236,"component":724},"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":1238,"answer":1239,"question":1240,"component":724},"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":1242,"answer":1243,"question":1244,"component":724},"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":1246,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1258,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1259,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1247,"component":39,"meta_info":1255,"block_image":1256,"cover_image":1257,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1248,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1253,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1254,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1249,"component":118,"meta_info":1250,"meta_title":7,"block_image":1251,"cover_image":1252,"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":1000,"created_at":1001,"published_at":1002,"updated_at":1003,"id":1004,"uuid":1005,"content":1261,"slug":1016,"full_slug":1017,"sort_by_date":48,"position":501,"tag_list":1263,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":1019,"first_published_at":1020,"release_id":48,"lang":60,"path":48,"alternates":1264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1007,"_uid":1008,"name":1009,"photo":1262,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1013,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1014,"social_link_instagram":1015,"social_link_pinterest":7},{"id":1011,"alt":1009,"name":1009,"focus":48,"title":1009,"filename":1012,"copyright":7,"fieldtype":50},[],[],{"type":768,"content":1266},[1267,1271,1276,1281,1293,1305,1309,1355,1359,1401,1406,1416,1428,1431,1481,1484,1500,1505,1515,1527,1530,1568,1571,1593,1598,1608,1620,1624,1674,1677,1754,1759,1769,1779,1782,1832,1835,1875,1880,1884,1888,1896],{"type":771,"content":1268},[1269],{"text":1270,"type":775},"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":823,"attrs":1272,"content":1273},{"level":825},[1274],{"text":1275,"type":775},"5 Easy and Healthy Thanksgiving Appetizers",{"type":823,"attrs":1277,"content":1278},{"level":854},[1279],{"text":1280,"type":775},"Black Rice Stuffed Mushrooms",{"type":790,"attrs":1282},{"id":1283,"body":1284},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1285],{"url":1286,"_uid":1287,"image":1288,"component":802,"copyright_details":1292},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1289,"alt":1290,"name":7,"focus":7,"title":1290,"filename":1291,"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":771,"content":1294},[1295,1297,1303],{"text":1296,"type":775},"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":1298,"type":775,"marks":1299},"immune health",[1300],{"type":780,"attrs":1301},{"href":1302,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1304,"type":775},". 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":771,"content":1306},[1307],{"text":1308,"type":775},"Ingredients: ",{"type":1310,"content":1311},"bullet_list",[1312,1319,1325,1331,1337,1343,1349],{"type":1313,"content":1314},"list_item",[1315],{"type":771,"content":1316},[1317],{"text":1318,"type":775},"1/2 cup black rice (or wild rice)",{"type":1313,"content":1320},[1321],{"type":771,"content":1322},[1323],{"text":1324,"type":775},"1 cup vegetable stock",{"type":1313,"content":1326},[1327],{"type":771,"content":1328},[1329],{"text":1330,"type":775},"1 10-ounce package of baby portobello mushrooms",{"type":1313,"content":1332},[1333],{"type":771,"content":1334},[1335],{"text":1336,"type":775},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":1313,"content":1338},[1339],{"type":771,"content":1340},[1341],{"text":1342,"type":775},"1/4 cup raw walnuts, crushed",{"type":1313,"content":1344},[1345],{"type":771,"content":1346},[1347],{"text":1348,"type":775},"Cooking oil spray",{"type":1313,"content":1350},[1351],{"type":771,"content":1352},[1353],{"text":1354,"type":775},"Salt and pepper to taste ",{"type":771,"content":1356},[1357],{"text":1358,"type":775},"Directions:",{"type":1360,"attrs":1361,"content":1364},"ordered_list",{"order":1362},{"order":1363},1,[1365,1371,1377,1383,1389,1395],{"type":1313,"content":1366},[1367],{"type":771,"content":1368},[1369],{"text":1370,"type":775},"Preheat oven to 375°F ",{"type":1313,"content":1372},[1373],{"type":771,"content":1374},[1375],{"text":1376,"type":775},"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":1313,"content":1378},[1379],{"type":771,"content":1380},[1381],{"text":1382,"type":775},"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":1313,"content":1384},[1385],{"type":771,"content":1386},[1387],{"text":1388,"type":775},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":1313,"content":1390},[1391],{"type":771,"content":1392},[1393],{"text":1394,"type":775},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":1313,"content":1396},[1397],{"type":771,"content":1398},[1399],{"text":1400,"type":775},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":823,"attrs":1402,"content":1403},{"level":854},[1404],{"text":1405,"type":775},"White Bean Dip",{"type":790,"attrs":1407},{"id":1283,"body":1408},[1409],{"url":1410,"_uid":1411,"image":1412,"component":802,"copyright_details":1415},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1413,"alt":1290,"name":7,"focus":7,"title":1290,"filename":1414,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":771,"content":1417},[1418,1420,1426],{"text":1419,"type":775},"A ",{"text":1421,"type":775,"marks":1422},"protein",[1423],{"type":780,"attrs":1424},{"href":1425,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1427,"type":775}," 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":771,"content":1429},[1430],{"text":1308,"type":775},{"type":1310,"content":1432},[1433,1439,1445,1451,1457,1463,1469,1475],{"type":1313,"content":1434},[1435],{"type":771,"content":1436},[1437],{"text":1438,"type":775},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":1313,"content":1440},[1441],{"type":771,"content":1442},[1443],{"text":1444,"type":775},"2 tablespoons olive oil ",{"type":1313,"content":1446},[1447],{"type":771,"content":1448},[1449],{"text":1450,"type":775},"1-2 tablespoons water",{"type":1313,"content":1452},[1453],{"type":771,"content":1454},[1455],{"text":1456,"type":775},"Juice of ½ lemon",{"type":1313,"content":1458},[1459],{"type":771,"content":1460},[1461],{"text":1462,"type":775},"1 small garlic clove, peeled ",{"type":1313,"content":1464},[1465],{"type":771,"content":1466},[1467],{"text":1468,"type":775},"1/2 teaspoon salt",{"type":1313,"content":1470},[1471],{"type":771,"content":1472},[1473],{"text":1474,"type":775},"Ground pepper to taste ",{"type":1313,"content":1476},[1477],{"type":771,"content":1478},[1479],{"text":1480,"type":775},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":771,"content":1482},[1483],{"text":1358,"type":775},{"type":1360,"attrs":1485,"content":1487},{"order":1486},{"order":1363},[1488,1494],{"type":1313,"content":1489},[1490],{"type":771,"content":1491},[1492],{"text":1493,"type":775},"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":1313,"content":1495},[1496],{"type":771,"content":1497},[1498],{"text":1499,"type":775},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":823,"attrs":1501,"content":1502},{"level":854},[1503],{"text":1504,"type":775},"Sundried Tomato and Olive Tapenade",{"type":790,"attrs":1506},{"id":1283,"body":1507},[1508],{"url":1509,"_uid":1510,"image":1511,"component":802,"copyright_details":1514},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1512,"alt":1290,"name":7,"focus":7,"title":1290,"filename":1513,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":771,"content":1516},[1517,1519,1525],{"text":1518,"type":775},"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":1520,"type":775,"marks":1521},"anti-inflammatory",[1522],{"type":780,"attrs":1523},{"href":1524,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1526,"type":775}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":771,"content":1528},[1529],{"text":1308,"type":775},{"type":1310,"content":1531},[1532,1538,1544,1550,1556,1562],{"type":1313,"content":1533},[1534],{"type":771,"content":1535},[1536],{"text":1537,"type":775},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":1313,"content":1539},[1540],{"type":771,"content":1541},[1542],{"text":1543,"type":775},"2 cups olives, drained and pitted",{"type":1313,"content":1545},[1546],{"type":771,"content":1547},[1548],{"text":1549,"type":775},"2 cloves garlic, minced",{"type":1313,"content":1551},[1552],{"type":771,"content":1553},[1554],{"text":1555,"type":775},"2 tablespoons olive oil",{"type":1313,"content":1557},[1558],{"type":771,"content":1559},[1560],{"text":1561,"type":775},"3 tablespoons lemon juice",{"type":1313,"content":1563},[1564],{"type":771,"content":1565},[1566],{"text":1567,"type":775},"1/3 cup fresh basil",{"type":771,"content":1569},[1570],{"text":1358,"type":775},{"type":1360,"attrs":1572,"content":1574},{"order":1573},{"order":1363},[1575,1581,1587],{"type":1313,"content":1576},[1577],{"type":771,"content":1578},[1579],{"text":1580,"type":775},"Add all the ingredients to a food processor",{"type":1313,"content":1582},[1583],{"type":771,"content":1584},[1585],{"text":1586,"type":775},"Pulse until combined, scraping down the sides as needed",{"type":1313,"content":1588},[1589],{"type":771,"content":1590},[1591],{"text":1592,"type":775},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":823,"attrs":1594,"content":1595},{"level":854},[1596],{"text":1597,"type":775},"Roasted Beet Hummus ",{"type":790,"attrs":1599},{"id":1283,"body":1600},[1601],{"url":1602,"_uid":1603,"image":1604,"component":802,"copyright_details":1607},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":1605,"alt":1290,"name":7,"focus":7,"title":1290,"filename":1606,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":771,"content":1609},[1610,1612,1618],{"text":1611,"type":775},"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":1613,"type":775,"marks":1614},"boxer’s diet",[1615],{"type":780,"attrs":1616},{"href":1617,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1619,"type":775},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":771,"content":1621},[1622],{"text":1623,"type":775},"Ingredients:",{"type":1310,"content":1625},[1626,1632,1638,1644,1650,1656,1662,1668],{"type":1313,"content":1627},[1628],{"type":771,"content":1629},[1630],{"text":1631,"type":775},"1 small beet",{"type":1313,"content":1633},[1634],{"type":771,"content":1635},[1636],{"text":1637,"type":775},"1 15-ounce can of cooked chickpeas, drained",{"type":1313,"content":1639},[1640],{"type":771,"content":1641},[1642],{"text":1643,"type":775},"Juice of 1/2 lemon",{"type":1313,"content":1645},[1646],{"type":771,"content":1647},[1648],{"text":1649,"type":775},"2 garlic cloves, minced",{"type":1313,"content":1651},[1652],{"type":771,"content":1653},[1654],{"text":1655,"type":775},"2 tablespoons tahini",{"type":1313,"content":1657},[1658],{"type":771,"content":1659},[1660],{"text":1661,"type":775},"1/4 cup olive oil  ",{"type":1313,"content":1663},[1664],{"type":771,"content":1665},[1666],{"text":1667,"type":775},"1 teaspoon salt",{"type":1313,"content":1669},[1670],{"type":771,"content":1671},[1672],{"text":1673,"type":775},"Pepper to taste ",{"type":771,"content":1675},[1676],{"text":1358,"type":775},{"type":1360,"attrs":1678,"content":1680},{"order":1679},{"order":1363},[1681,1730,1736,1742,1748],{"type":1313,"content":1682},[1683,1687],{"type":771,"content":1684},[1685],{"text":1686,"type":775},"Roast the beet: ",{"type":1310,"content":1688},[1689,1694,1700,1706,1712,1718,1724],{"type":1313,"content":1690},[1691],{"type":771,"content":1692},[1693],{"text":1370,"type":775},{"type":1313,"content":1695},[1696],{"type":771,"content":1697},[1698],{"text":1699,"type":775},"Remove the stem and the roots from the beet ",{"type":1313,"content":1701},[1702],{"type":771,"content":1703},[1704],{"text":1705,"type":775},"Wash under water until clean ",{"type":1313,"content":1707},[1708],{"type":771,"content":1709},[1710],{"text":1711,"type":775},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":1313,"content":1713},[1714],{"type":771,"content":1715},[1716],{"text":1717,"type":775},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":1313,"content":1719},[1720],{"type":771,"content":1721},[1722],{"text":1723,"type":775},"Let it cool to room temperature ",{"type":1313,"content":1725},[1726],{"type":771,"content":1727},[1728],{"text":1729,"type":775},"Peel the skin off ",{"type":1313,"content":1731},[1732],{"type":771,"content":1733},[1734],{"text":1735,"type":775},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":1313,"content":1737},[1738],{"type":771,"content":1739},[1740],{"text":1741,"type":775},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":1313,"content":1743},[1744],{"type":771,"content":1745},[1746],{"text":1747,"type":775},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":1313,"content":1749},[1750],{"type":771,"content":1751},[1752],{"text":1753,"type":775},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":823,"attrs":1755,"content":1756},{"level":854},[1757],{"text":1758,"type":775},"Sweet Potato Bites",{"type":790,"attrs":1760},{"id":1283,"body":1761},[1762],{"url":1763,"_uid":1764,"image":1765,"component":802,"copyright_details":1768},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":1766,"alt":1290,"name":7,"focus":7,"title":1290,"filename":1767,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":771,"content":1770},[1771,1773,1777],{"text":1772,"type":775},"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":1096,"type":775,"marks":1774},[1775],{"type":780,"attrs":1776},{"href":1100,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":1778,"type":775}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":771,"content":1780},[1781],{"text":1623,"type":775},{"type":1310,"content":1783},[1784,1790,1796,1802,1808,1814,1820,1826],{"type":1313,"content":1785},[1786],{"type":771,"content":1787},[1788],{"text":1789,"type":775},"2 medium sweet potatoes",{"type":1313,"content":1791},[1792],{"type":771,"content":1793},[1794],{"text":1795,"type":775},"1 large avocado, diced",{"type":1313,"content":1797},[1798],{"type":771,"content":1799},[1800],{"text":1801,"type":775},"2 teaspoons sesame seeds",{"type":1313,"content":1803},[1804],{"type":771,"content":1805},[1806],{"text":1807,"type":775},"Olive or avocado oil, for drizzling",{"type":1313,"content":1809},[1810],{"type":771,"content":1811},[1812],{"text":1813,"type":775},"¼ cup red onion, diced",{"type":1313,"content":1815},[1816],{"type":771,"content":1817},[1818],{"text":1819,"type":775},"½ lemon",{"type":1313,"content":1821},[1822],{"type":771,"content":1823},[1824],{"text":1825,"type":775},"Fresh cilantro leaves, finely chopped",{"type":1313,"content":1827},[1828],{"type":771,"content":1829},[1830],{"text":1831,"type":775},"Salt and pepper to taste",{"type":771,"content":1833},[1834],{"text":1358,"type":775},{"type":1360,"attrs":1836,"content":1838},{"order":1837},{"order":1363},[1839,1845,1851,1857,1863,1869],{"type":1313,"content":1840},[1841],{"type":771,"content":1842},[1843],{"text":1844,"type":775},"Preheat the oven to 400°F",{"type":1313,"content":1846},[1847],{"type":771,"content":1848},[1849],{"text":1850,"type":775},"Line a large baking sheet with parchment paper",{"type":1313,"content":1852},[1853],{"type":771,"content":1854},[1855],{"text":1856,"type":775},"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":1313,"content":1858},[1859],{"type":771,"content":1860},[1861],{"text":1862,"type":775},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":1313,"content":1864},[1865],{"type":771,"content":1866},[1867],{"text":1868,"type":775},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":1313,"content":1870},[1871],{"type":771,"content":1872},[1873],{"text":1874,"type":775},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":823,"attrs":1876,"content":1877},{"level":825},[1878],{"text":1879,"type":775},"A Healthier Feast",{"type":771,"content":1881},[1882],{"text":1883,"type":775},"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":823,"attrs":1885,"content":1886},{"level":825},[1887],{"text":1177,"type":775},{"type":771,"content":1889},[1890,1891,1895],{"text":917,"type":775},{"text":919,"type":775,"marks":1892},[1893],{"type":780,"attrs":1894},{"href":923,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":927,"type":775},{"type":771,"content":1897},[1898],{"text":1899,"type":775},"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":1901,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1906,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1907,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1902,"component":118,"meta_info":1903,"meta_title":7,"block_image":1904,"cover_image":1905,"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":1910,"title":1911,"plugin":43,"description":1912},"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":1914,"alt":1915,"name":7,"focus":7,"title":1915,"filename":1916,"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,[960],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":1926,"created_at":1927,"published_at":1928,"updated_at":1929,"id":1930,"uuid":1931,"content":1932,"slug":2334,"full_slug":2335,"sort_by_date":48,"position":2336,"tag_list":2337,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":2338,"first_published_at":2339,"release_id":48,"lang":60,"path":964,"alternates":2340,"default_full_slug":48,"translated_slugs":48},"The Making of the Basic Nutrition Path with Tyler Minton","2022-10-13T16:16:15.879Z","2022-11-11T07:25:42.765Z","2022-11-11T07:25:42.793Z",203472806,"02359418-566b-47c2-8ccc-cf0135b27002",{"_uid":1933,"faqs":1934,"title":1926,"topic":1947,"author":1962,"content":1967,"category":2316,"schedule":2324,"component":945,"meta_info":2325,"cover_image":2329,"description":2328,"contributors":2333},"a5b4c070-69b5-4676-bb7a-6065062d3f96",[1935,1939,1943],{"_uid":1936,"answer":1937,"question":1938,"component":724},"7471cb29-ed71-48b4-9e02-058504a08f0d","Professional MMA fighter and top nutritionist Tyler Minton knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.\n\nTyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the FightCamp App.","Who is Tyler Minton?",{"_uid":1940,"answer":1941,"question":1942,"component":724},"f2890d80-cce7-4c37-bf23-57ab105381a4","Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.\n\nHere’s what to expect from each information-packed chapter in this 10-part series:\n\nChapter 1 - Energy Balance\nEnergy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.\n\nChapter 2 - How Calories Are Burned\nWhen most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.\n\nChapter 3 – Macronutrients\nMacronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.\n\nChapter 4 - Quality Focused Approach Eating Strategy\nAlthough the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.\n\nChapter 5 - Quantity Focused Approach Eating Strategy\nThis is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.\n\nChapter 6 - The Importance of Hydration\nHydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.\n\nChapter 7 - Real World Application Meal Prep\nHere you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.\n\nChapter 8 - Post Workout Smoothie\nIn this chapter, Tyler teams up with FightCamp Trainer Aaron Swenson to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.\n\nChapter 9 - Question and Answers\nFightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.\n\nChapter 10 - How Fighters Cut Weight\nTyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.","What is the Nutrition series with Tyler Minton on the FightCamp app?",{"_uid":1944,"answer":1945,"question":1946,"component":724},"d4444783-61ac-4f99-9720-a69b4495c529","Why is this series important for FightCamp members or anyone?\nWorking out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.\n\nWhy are you the perfect person to lead this series?\nI have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.\n\nHow did you get in contact with FightCamp?\nFightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.\n\n-What was your experience like on set?\nI had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.\n\n-What was your favorite part of the experience?\nMy favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.\n\n-What is something you learned while you were on set filming with FightCamp?\nI learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.\n\n-What was the hardest part of the experience?\nFor me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. \n\n-If you were going to film another series with FightCamp, what would the subject matter be?\nI would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.\n\n-Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?\nThey're a lot more enthusiastic! Their energy is unreal!\n\n-How does FightCamp stand out in the fitness industry?\nThis is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".\n\n-Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?\nOur bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. \n\n-If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? \nYou can't out train a poor diet.\n\n-Did anything unexpected happen while you were filming with FightCamp? \nI did better than I expected on camera.\n\n-Have you ever filmed or created something like this before?  If so, how is this different/better? \nI have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.\n\n-What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? \nHow to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. \n\n-Anything else you would like to share?\nThis information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the FightCamp Community to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.","What was Tyler Minton's experience filming with FightCamp?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1948,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1960,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1949,"component":39,"meta_info":1957,"block_image":1958,"cover_image":1959,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1950,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1955,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1956,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1951,"component":118,"meta_info":1952,"meta_title":7,"block_image":1953,"cover_image":1954,"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":745,"created_at":746,"published_at":747,"updated_at":748,"id":749,"uuid":750,"content":1963,"slug":760,"full_slug":761,"sort_by_date":48,"position":281,"tag_list":1965,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":764,"first_published_at":765,"release_id":48,"lang":60,"path":48,"alternates":1966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":752,"_uid":753,"name":745,"photo":1964,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":758,"social_link_instagram":759,"social_link_pinterest":7},{"id":755,"alt":745,"name":745,"focus":48,"title":745,"filename":756,"copyright":7,"fieldtype":50},[],[],{"type":768,"content":1968},[1969,1981,1992,1996,2001,2013,2017,2021,2026,2030,2035,2039,2044,2048,2053,2057,2062,2066,2071,2075,2080,2084,2089,2101,2106,2110,2115,2119,2124,2135,2139,2143,2148,2152,2157,2161,2166,2170,2175,2179,2184,2188,2193,2197,2202,2206,2211,2215,2220,2224,2229,2233,2238,2242,2247,2251,2256,2260,2265,2269,2274,2278,2283,2295,2300,2309,2313],{"type":771,"content":1970},[1971,1973,1979],{"text":1972,"type":775},"Professional MMA fighter and top nutritionist ",{"text":1974,"type":775,"marks":1975},"Tyler Minton",[1976],{"type":780,"attrs":1977},{"href":1978,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{"text":1980,"type":775}," knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.",{"type":771,"content":1982},[1983,1985,1990],{"text":1984,"type":775},"Tyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the ",{"text":809,"type":775,"marks":1986},[1987,1989],{"type":780,"attrs":1988},{"href":813,"uuid":48,"anchor":48,"target":784,"linktype":13},{"type":786},{"text":1991,"type":775},".",{"type":771,"content":1993},[1994],{"text":1995,"type":775},"Here’s a sneak peek of what to expect in this cutting-edge series, as well as a Q&A with Tyler about the making of the Nutrition Path.",{"type":823,"attrs":1997,"content":1998},{"level":825},[1999],{"text":2000,"type":775},"Bringing it All to the Table",{"type":790,"attrs":2002},{"id":2003,"body":2004},"d2a05279-4244-4b63-b553-86b665477806",[2005],{"url":2006,"_uid":2007,"image":2008,"component":802,"copyright_details":2012},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-b957bdb9-8512-4e40-90ab-9a148edbfc80",{"id":2009,"alt":2010,"name":7,"focus":7,"title":2010,"filename":2011,"copyright":7,"fieldtype":50,"is_external_url":9},6093615,"FightCamp - Nutrition with Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a9a30b9fb9/fightcamp-tyler-minton.png",[],{"type":771,"content":2014},[2015],{"text":2016,"type":775},"Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.",{"type":771,"content":2018},[2019],{"text":2020,"type":775},"Here’s what to expect from each information-packed chapter in this 10-part series:",{"type":823,"attrs":2022,"content":2023},{"level":854},[2024],{"text":2025,"type":775},"Chapter 1 - Energy Balance",{"type":771,"content":2027},[2028],{"text":2029,"type":775},"Energy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.",{"type":823,"attrs":2031,"content":2032},{"level":854},[2033],{"text":2034,"type":775},"Chapter 2 - How Calories Are Burned",{"type":771,"content":2036},[2037],{"text":2038,"type":775},"When most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.",{"type":823,"attrs":2040,"content":2041},{"level":854},[2042],{"text":2043,"type":775},"Chapter 3 – Macronutrients",{"type":771,"content":2045},[2046],{"text":2047,"type":775},"Macronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.",{"type":823,"attrs":2049,"content":2050},{"level":854},[2051],{"text":2052,"type":775},"Chapter 4 - Quality Focused Approach Eating Strategy",{"type":771,"content":2054},[2055],{"text":2056,"type":775},"Although the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.",{"type":823,"attrs":2058,"content":2059},{"level":854},[2060],{"text":2061,"type":775},"Chapter 5 - Quantity Focused Approach Eating Strategy",{"type":771,"content":2063},[2064],{"text":2065,"type":775},"This is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.",{"type":823,"attrs":2067,"content":2068},{"level":854},[2069],{"text":2070,"type":775},"Chapter 6 - The Importance of Hydration",{"type":771,"content":2072},[2073],{"text":2074,"type":775},"Hydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.",{"type":823,"attrs":2076,"content":2077},{"level":854},[2078],{"text":2079,"type":775},"Chapter 7 - Real World Application Meal Prep",{"type":771,"content":2081},[2082],{"text":2083,"type":775},"Here you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.",{"type":823,"attrs":2085,"content":2086},{"level":854},[2087],{"text":2088,"type":775},"Chapter 8 - Post Workout Smoothie",{"type":771,"content":2090},[2091,2093,2099],{"text":2092,"type":775},"In this chapter, Tyler teams up with FightCamp Trainer ",{"text":2094,"type":775,"marks":2095},"Aaron Swenson",[2096],{"type":780,"attrs":2097},{"href":2098,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":2100,"type":775}," to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.",{"type":823,"attrs":2102,"content":2103},{"level":854},[2104],{"text":2105,"type":775},"Chapter 9 - Question and Answers",{"type":771,"content":2107},[2108],{"text":2109,"type":775},"FightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.",{"type":823,"attrs":2111,"content":2112},{"level":854},[2113],{"text":2114,"type":775},"Chapter 10 - How Fighters Cut Weight",{"type":771,"content":2116},[2117],{"text":2118,"type":775},"Tyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.",{"type":823,"attrs":2120,"content":2121},{"level":825},[2122],{"text":2123,"type":775},"The Making of The Nutrition Path",{"type":790,"attrs":2125},{"id":2003,"body":2126},[2127],{"url":2128,"_uid":2129,"image":2130,"component":802,"copyright_details":2134},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-85235d61-da61-419c-bc6f-ff4630239e50",{"id":2131,"alt":2132,"name":7,"focus":7,"title":2132,"filename":2133,"copyright":7,"fieldtype":50,"is_external_url":9},6093622,"FightCamp - Nutrition With Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a0fd081b99/fightcamp-q-a-tyler-minton.png",[],{"type":771,"content":2136},[2137],{"text":2138,"type":775},"When FightCamp reached out to Tyler Minton about leading an expert series, he was on board immediately. Many of his clients already use FightCamp and he was excited to offer up his insight to help fighters reach their training goals.",{"type":771,"content":2140},[2141],{"text":2142,"type":775},"Hear about his experience on set with the FightCamp team:",{"type":823,"attrs":2144,"content":2145},{"level":854},[2146],{"text":2147,"type":775},"Why is this series important for FightCamp members or anyone?",{"type":771,"content":2149},[2150],{"text":2151,"type":775},"Working out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.",{"type":823,"attrs":2153,"content":2154},{"level":854},[2155],{"text":2156,"type":775},"Why are you the perfect person to lead this series?",{"type":771,"content":2158},[2159],{"text":2160,"type":775},"I have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.",{"type":823,"attrs":2162,"content":2163},{"level":854},[2164],{"text":2165,"type":775},"How did you get in contact with FightCamp?",{"type":771,"content":2167},[2168],{"text":2169,"type":775},"FightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.",{"type":823,"attrs":2171,"content":2172},{"level":854},[2173],{"text":2174,"type":775},"What was your experience like on set?",{"type":771,"content":2176},[2177],{"text":2178,"type":775},"I had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.",{"type":823,"attrs":2180,"content":2181},{"level":854},[2182],{"text":2183,"type":775},"What was your favorite part of the experience?",{"type":771,"content":2185},[2186],{"text":2187,"type":775},"My favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.",{"type":823,"attrs":2189,"content":2190},{"level":854},[2191],{"text":2192,"type":775},"What is something you learned while you were on set filming with FightCamp?",{"type":771,"content":2194},[2195],{"text":2196,"type":775},"I learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.",{"type":823,"attrs":2198,"content":2199},{"level":854},[2200],{"text":2201,"type":775},"What was the hardest part of the experience?",{"type":771,"content":2203},[2204],{"text":2205,"type":775},"For me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. ",{"type":823,"attrs":2207,"content":2208},{"level":854},[2209],{"text":2210,"type":775},"If you were going to film another series with FightCamp, what would the subject matter be?",{"type":771,"content":2212},[2213],{"text":2214,"type":775},"I would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.",{"type":823,"attrs":2216,"content":2217},{"level":854},[2218],{"text":2219,"type":775},"Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?",{"type":771,"content":2221},[2222],{"text":2223,"type":775},"They're a lot more enthusiastic! Their energy is unreal!",{"type":823,"attrs":2225,"content":2226},{"level":854},[2227],{"text":2228,"type":775},"How does FightCamp stand out in the fitness industry?",{"type":771,"content":2230},[2231],{"text":2232,"type":775},"This is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".",{"type":823,"attrs":2234,"content":2235},{"level":854},[2236],{"text":2237,"type":775},"Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?",{"type":771,"content":2239},[2240],{"text":2241,"type":775},"Our bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. ",{"type":823,"attrs":2243,"content":2244},{"level":854},[2245],{"text":2246,"type":775},"If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? ",{"type":771,"content":2248},[2249],{"text":2250,"type":775},"You can't out train a poor diet.",{"type":823,"attrs":2252,"content":2253},{"level":854},[2254],{"text":2255,"type":775},"Did anything unexpected happen while you were filming with FightCamp? ",{"type":771,"content":2257},[2258],{"text":2259,"type":775},"I did better than I expected on camera.",{"type":823,"attrs":2261,"content":2262},{"level":854},[2263],{"text":2264,"type":775},"Have you ever filmed or created something like this before?  If so, how is this different/better? ",{"type":771,"content":2266},[2267],{"text":2268,"type":775},"I have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.",{"type":823,"attrs":2270,"content":2271},{"level":854},[2272],{"text":2273,"type":775},"What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? ",{"type":771,"content":2275},[2276],{"text":2277,"type":775},"How to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. ",{"type":823,"attrs":2279,"content":2280},{"level":854},[2281],{"text":2282,"type":775},"Anything else you would like to share?",{"type":771,"content":2284},[2285,2287,2293],{"text":2286,"type":775},"This information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the ",{"text":2288,"type":775,"marks":2289},"FightCamp Community",[2290],{"type":780,"attrs":2291},{"href":2292,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{"text":2294,"type":775}," to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.",{"type":823,"attrs":2296,"content":2297},{"level":825},[2298],{"text":2299,"type":775},"Get Ready to Level Up",{"type":771,"content":2301},[2302,2303,2308],{"text":917,"type":775},{"text":919,"type":775,"marks":2304},[2305,2307],{"type":780,"attrs":2306},{"href":923,"uuid":48,"anchor":48,"target":784,"linktype":13},{"type":786},{"text":927,"type":775},{"type":771,"content":2310},[2311],{"text":2312,"type":775},"Get exclusive access to professional guidance from industry experts like Tyler Minton only on the FightCamp App. Learn how top athletes eat for success and start your journey to a healthier, fitter you.",{"type":771,"content":2314},[2315],{"text":935,"type":775},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2317,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2322,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2323,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2318,"component":118,"meta_info":2319,"meta_title":7,"block_image":2320,"cover_image":2321,"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},[],[],"2022-10-17 00:00",{"_uid":2326,"title":2327,"plugin":43,"description":2328},"e170bd14-3e13-4478-850f-99b13050e1d3","Making of Basic Nutrition Path with Tyler Minton | FightCamp","Fighter and nutritionist Tyler Minton brings his expert knowledge to the FightCamp App. Find out what he’s bringing to the table and what it was like filming.",{"id":2330,"alt":2331,"name":7,"focus":7,"title":2331,"filename":2332,"copyright":7,"fieldtype":50,"is_external_url":9},6093520,"FightCamp - The Making of the Basic Nutrition Path with Tyler Minton","https://a.storyblok.com/f/115220/2400x990/203f06171d/fightcamp-the-making-of-the-basic-nutrition-path-with-tyler-minton.png",[],"the-making-of-the-basic-nutrition-path-with-tyler-minton","blogs/the-making-of-the-basic-nutrition-path-with-tyler-minton",-5280,[960],"d6f3110e-c633-4c44-8315-2c458c9f49e4","2022-10-17T15:06:17.207Z",[],{"name":2342,"created_at":2343,"published_at":2344,"updated_at":2345,"id":2346,"uuid":2347,"content":2348,"slug":2843,"full_slug":2844,"sort_by_date":48,"position":2845,"tag_list":2846,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":2847,"first_published_at":2848,"release_id":48,"lang":60,"path":964,"alternates":2849,"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":2349,"faqs":2350,"title":2342,"topic":2371,"author":2386,"content":2391,"category":2825,"schedule":2833,"component":945,"meta_info":2834,"cover_image":2838,"description":2841,"contributors":2842},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[2351,2355,2359,2363,2367],{"_uid":2352,"answer":2353,"question":2354,"component":724},"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":2356,"answer":2357,"question":2358,"component":724},"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":2360,"answer":2361,"question":2362,"component":724},"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":2364,"answer":2365,"question":2366,"component":724},"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":2368,"answer":2369,"question":2370,"component":724},"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":2372,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2384,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2385,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2373,"component":39,"meta_info":2381,"block_image":2382,"cover_image":2383,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2374,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2379,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2380,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2375,"component":118,"meta_info":2376,"meta_title":7,"block_image":2377,"cover_image":2378,"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":1000,"created_at":1001,"published_at":1002,"updated_at":1003,"id":1004,"uuid":1005,"content":2387,"slug":1016,"full_slug":1017,"sort_by_date":48,"position":501,"tag_list":2389,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":1019,"first_published_at":1020,"release_id":48,"lang":60,"path":48,"alternates":2390,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1007,"_uid":1008,"name":1009,"photo":2388,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1013,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1014,"social_link_instagram":1015,"social_link_pinterest":7},{"id":1011,"alt":1009,"name":1009,"focus":48,"title":1009,"filename":1012,"copyright":7,"fieldtype":50},[],[],{"type":768,"content":2392},[2393,2421,2433,2453,2458,2462,2467,2485,2490,2518,2523,2558,2563,2567,2571,2576,2580,2585,2589,2594,2605,2691,2696,2700,2711,2743,2748,2752,2757,2761,2766,2770,2775,2785,2811,2816],{"type":771,"content":2394},[2395,2397,2403,2405,2411,2413,2419],{"text":2396,"type":775},"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":2398,"type":775,"marks":2399},"cardiovascular disease",[2400],{"type":780,"attrs":2401},{"href":2402,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":2404,"type":775},", ",{"text":2406,"type":775,"marks":2407},"diabetes",[2408],{"type":780,"attrs":2409},{"href":2410,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":2412,"type":775},", and some types of ",{"text":2414,"type":775,"marks":2415},"cancer",[2416],{"type":780,"attrs":2417},{"href":2418,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":2420,"type":775},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":790,"attrs":2422},{"id":2423,"body":2424},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[2425],{"url":2426,"_uid":2427,"image":2428,"component":802,"copyright_details":2432},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":2429,"alt":2430,"name":7,"focus":48,"title":2430,"filename":2431,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":771,"content":2434},[2435,2437,2443,2445,2451],{"text":2436,"type":775},"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":2438,"type":775,"marks":2439},"improve athletic performance",[2440],{"type":780,"attrs":2441},{"href":2442,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":2444,"type":775},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":2446,"type":775,"marks":2447},"protein needs",[2448],{"type":780,"attrs":2449},{"href":2450,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":2452,"type":775}," as a boxer.",{"type":823,"attrs":2454,"content":2455},{"level":825},[2456],{"text":2457,"type":775},"How a Plant-Based Diet Supports Exercise Performance",{"type":771,"content":2459},[2460],{"text":2461,"type":775},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":823,"attrs":2463,"content":2464},{"level":854},[2465],{"text":2466,"type":775},"Cardiovascular Health",{"type":771,"content":2468},[2469,2475,2477,2483],{"text":2470,"type":775,"marks":2471},"Research",[2472],{"type":780,"attrs":2473},{"href":2474,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":2476,"type":775}," 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":2478,"type":775,"marks":2479},"study",[2480],{"type":780,"attrs":2481},{"href":2482,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":2484,"type":775}," 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":823,"attrs":2486,"content":2487},{"level":854},[2488],{"text":2489,"type":775},"Inflammation",{"type":771,"content":2491},[2492,2494,2500,2502,2508,2510,2516],{"text":2493,"type":775},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":2495,"type":775,"marks":2496},"antioxidants and anti-inflammatory",[2497],{"type":780,"attrs":2498},{"href":2499,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":2501,"type":775}," properties, thus helping reduce systemic ",{"text":2503,"type":775,"marks":2504},"inflammation and oxidative stress",[2505],{"type":780,"attrs":2506},{"href":2507,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":2509,"type":775},". 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":2511,"type":775,"marks":2512},"exercise-induced oxidative stress",[2513],{"type":780,"attrs":2514},{"href":2515,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":2517,"type":775}," and inflammation. ",{"type":823,"attrs":2519,"content":2520},{"level":854},[2521],{"text":2522,"type":775},"Energy and Body Composition",{"type":771,"content":2524},[2525,2527,2533,2534,2540,2542,2548,2550,2556],{"text":2526,"type":775},"Plant-based diets have also been shown to effectively ",{"text":2528,"type":775,"marks":2529},"reduce body weight",[2530],{"type":780,"attrs":2531},{"href":2532,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":2404,"type":775},{"text":2535,"type":775,"marks":2536},"BMI",[2537],{"type":780,"attrs":2538},{"href":2539,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":2541,"type":775},", 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":2543,"type":775,"marks":2544},"complex carbohydrates",[2545],{"type":780,"attrs":2546},{"href":2547,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2549,"type":775},", which are essential for an athlete’s ",{"text":2551,"type":775,"marks":2552},"glycogen storage",[2553],{"type":780,"attrs":2554},{"href":2555,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2557,"type":775}," and performance. ",{"type":823,"attrs":2559,"content":2560},{"level":825},[2561],{"text":2562,"type":775},"How About Amino Acids?",{"type":771,"content":2564},[2565],{"text":2566,"type":775},"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":771,"content":2568},[2569],{"text":2570,"type":775},"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":823,"attrs":2572,"content":2573},{"level":825},[2574],{"text":2575,"type":775},"OK, This Sounds Great. But Where Do I Start?",{"type":771,"content":2577},[2578],{"text":2579,"type":775},"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":823,"attrs":2581,"content":2582},{"level":854},[2583],{"text":2584,"type":775},"1. Know Where to Get Your Protein From ",{"type":771,"content":2586},[2587],{"text":2588,"type":775},"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":823,"attrs":2590,"content":2591},{"level":854},[2592],{"text":2593,"type":775},"Plant-Based Protein Source & Protein Per Serving Size",{"type":790,"attrs":2595},{"id":2423,"body":2596},[2597],{"url":2598,"_uid":2599,"image":2600,"component":802,"copyright_details":2604},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2601,"alt":2602,"name":7,"focus":48,"title":2602,"filename":2603,"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":1310,"content":2606},[2607,2613,2619,2625,2631,2637,2643,2649,2655,2661,2667,2673,2679,2685],{"type":1313,"content":2608},[2609],{"type":771,"content":2610},[2611],{"text":2612,"type":775},"Pea Protein Powder (2 scoops) = 27 grams",{"type":1313,"content":2614},[2615],{"type":771,"content":2616},[2617],{"text":2618,"type":775},"Tempeh (½ cup) = 15 grams",{"type":1313,"content":2620},[2621],{"type":771,"content":2622},[2623],{"text":2624,"type":775},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":1313,"content":2626},[2627],{"type":771,"content":2628},[2629],{"text":2630,"type":775},"Tofu (3 oz) = 10 grams",{"type":1313,"content":2632},[2633],{"type":771,"content":2634},[2635],{"text":2636,"type":775},"Edamame (½ cup) = 9 grams",{"type":1313,"content":2638},[2639],{"type":771,"content":2640},[2641],{"text":2642,"type":775},"Lentils (½ cup) = 9 grams",{"type":1313,"content":2644},[2645],{"type":771,"content":2646},[2647],{"text":2648,"type":775},"Hemp Seeds (3 tbsp) = 9 grams",{"type":1313,"content":2650},[2651],{"type":771,"content":2652},[2653],{"text":2654,"type":775},"Beans (½ cup) = 8 grams",{"type":1313,"content":2656},[2657],{"type":771,"content":2658},[2659],{"text":2660,"type":775},"Peanut Butter (2 tbsp) = 8 grams",{"type":1313,"content":2662},[2663],{"type":771,"content":2664},[2665],{"text":2666,"type":775},"Chickpeas (½ cup) = 7 grams",{"type":1313,"content":2668},[2669],{"type":771,"content":2670},[2671],{"text":2672,"type":775},"Chia Seeds (2 tbsp) = 6 grams",{"type":1313,"content":2674},[2675],{"type":771,"content":2676},[2677],{"text":2678,"type":775},"Sunflower Seeds (¼ cup) = 6 grams",{"type":1313,"content":2680},[2681],{"type":771,"content":2682},[2683],{"text":2684,"type":775},"Quinoa, cooked (½ cup) = 6 grams",{"type":1313,"content":2686},[2687],{"type":771,"content":2688},[2689],{"text":2690,"type":775},"Oatmeal (½ cup) = 5 grams",{"type":823,"attrs":2692,"content":2693},{"level":854},[2694],{"text":2695,"type":775},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":771,"content":2697},[2698],{"text":2699,"type":775},"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":790,"attrs":2701},{"id":2423,"body":2702},[2703],{"url":2704,"_uid":2705,"image":2706,"component":802,"copyright_details":2710},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2707,"alt":2708,"name":7,"focus":48,"title":2708,"filename":2709,"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":1310,"content":2712},[2713,2719,2725,2731,2737],{"type":1313,"content":2714},[2715],{"type":771,"content":2716},[2717],{"text":2718,"type":775},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":1313,"content":2720},[2721],{"type":771,"content":2722},[2723],{"text":2724,"type":775},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":1313,"content":2726},[2727],{"type":771,"content":2728},[2729],{"text":2730,"type":775},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":1313,"content":2732},[2733],{"type":771,"content":2734},[2735],{"text":2736,"type":775},"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":1313,"content":2738},[2739],{"type":771,"content":2740},[2741],{"text":2742,"type":775},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":823,"attrs":2744,"content":2745},{"level":854},[2746],{"text":2747,"type":775},"3. Set Small, Realistic Goals",{"type":771,"content":2749},[2750],{"text":2751,"type":775},"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":823,"attrs":2753,"content":2754},{"level":854},[2755],{"text":2756,"type":775},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":771,"content":2758},[2759],{"text":2760,"type":775},"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":823,"attrs":2762,"content":2763},{"level":854},[2764],{"text":2765,"type":775},"5. Don’t Aim for Perfection",{"type":771,"content":2767},[2768],{"text":2769,"type":775},"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":823,"attrs":2771,"content":2772},{"level":825},[2773],{"text":2774,"type":775},"The Real MVP",{"type":790,"attrs":2776},{"id":2423,"body":2777},[2778],{"url":2779,"_uid":2780,"image":2781,"component":802,"copyright_details":2784},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2782,"alt":2708,"name":7,"focus":48,"title":2708,"filename":2783,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":771,"content":2786},[2787,2789,2795,2797,2801,2803,2809],{"text":2788,"type":775},"A well-planned plant-based diet is ",{"text":2790,"type":775,"marks":2791},"nutritionally adequate",[2792],{"type":780,"attrs":2793},{"href":2794,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2796,"type":775}," 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":1520,"type":775,"marks":2798},[2799],{"type":780,"attrs":2800},{"href":1524,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":2802,"type":775},", 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":2804,"type":775,"marks":2805},"Mike Tyson",[2806],{"type":780,"attrs":2807},{"href":2808,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2810,"type":775},", 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":823,"attrs":2812,"content":2813},{"level":825},[2814],{"text":2815,"type":775},"Train Like a Fighter",{"type":771,"content":2817},[2818,2819,2823],{"text":917,"type":775},{"text":919,"type":775,"marks":2820},[2821],{"type":780,"attrs":2822},{"href":923,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":2824,"type":775}," 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":2826,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2831,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2832,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2827,"component":118,"meta_info":2828,"meta_title":7,"block_image":2829,"cover_image":2830,"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":2835,"title":2836,"plugin":43,"description":2837},"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":2839,"alt":2602,"name":7,"focus":48,"title":2602,"filename":2840,"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,[960],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2851,"created_at":2852,"published_at":2853,"updated_at":2854,"id":2855,"uuid":2856,"content":2857,"slug":3261,"full_slug":3262,"sort_by_date":48,"position":3263,"tag_list":3264,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":3265,"first_published_at":3266,"release_id":48,"lang":60,"path":964,"alternates":3267,"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":2858,"faqs":2859,"title":2872,"topic":2873,"author":2888,"content":2893,"category":3242,"schedule":3250,"component":945,"meta_info":3251,"cover_image":3255,"description":3259,"contributors":3260},"0df78526-62cc-461a-b1a2-58d13606002b",[2860,2864,2868],{"_uid":2861,"answer":2862,"question":2863,"component":724},"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":2865,"answer":2866,"question":2867,"component":724},"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":2869,"answer":2870,"question":2871,"component":724},"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":2874,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2886,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2887,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2875,"component":39,"meta_info":2883,"block_image":2884,"cover_image":2885,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2876,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2881,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2882,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2877,"component":118,"meta_info":2878,"meta_title":7,"block_image":2879,"cover_image":2880,"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":1000,"created_at":1001,"published_at":1002,"updated_at":1003,"id":1004,"uuid":1005,"content":2889,"slug":1016,"full_slug":1017,"sort_by_date":48,"position":501,"tag_list":2891,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":1019,"first_published_at":1020,"release_id":48,"lang":60,"path":48,"alternates":2892,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1007,"_uid":1008,"name":1009,"photo":2890,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1013,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1014,"social_link_instagram":1015,"social_link_pinterest":7},{"id":1011,"alt":1009,"name":1009,"focus":48,"title":1009,"filename":1012,"copyright":7,"fieldtype":50},[],[],{"type":768,"content":2894},[2895,2900,2904,2908,2919,2924,2929,2941,2945,2949,3011,3016,3027,3039,3059,3063,3068,3080,3085,3095,3107,3111,3161,3165,3191,3196,3200,3205,3215,3227,3232],{"type":823,"attrs":2896,"content":2897},{"level":825},[2898],{"text":2899,"type":775},"How Can a College Student Eat Healthy?",{"type":771,"content":2901},[2902],{"text":2903,"type":775},"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":771,"content":2905},[2906],{"text":2907,"type":775},"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":771,"content":2909},[2910,2912,2917],{"text":2911,"type":775},"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":2913,"type":775,"marks":2914},"immune system",[2915],{"type":780,"attrs":2916},{"href":1302,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":2918,"type":775},", 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":823,"attrs":2920,"content":2921},{"level":825},[2922],{"text":2923,"type":775},"Healthy Eating Tips for College Students",{"type":823,"attrs":2925,"content":2926},{"level":854},[2927],{"text":2928,"type":775},"Stock Up on Nutritious Yet Convenient Items",{"type":790,"attrs":2930},{"id":2931,"body":2932},"4ef6da5f-7331-44d7-a73a-f40b4b2d4243",[2933],{"url":2934,"_uid":2935,"image":2936,"component":802,"copyright_details":2940},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-31755cf6-78c7-49d8-a736-0e0df7da192d",{"id":2937,"alt":2938,"name":7,"focus":48,"title":2938,"filename":2939,"copyright":7,"fieldtype":50},5434624,"FightCamp - Eating Healthy in College","https://a.storyblok.com/f/115220/1100x1100/aa350e915c/dorm-room-food.png",[],{"type":771,"content":2942},[2943],{"text":2944,"type":775},"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":771,"content":2946},[2947],{"text":2948,"type":775},"Here are items you should always have in your dorm room:",{"type":1310,"content":2950},[2951,2957,2963,2969,2975,2981,2987,2993,2999,3005],{"type":1313,"content":2952},[2953],{"type":771,"content":2954},[2955],{"text":2956,"type":775},"Breakfast foods: Instant oatmeal, whole grain cereal, low-fat cottage cheese, Greek yogurt, fresh fruits, eggs, low-fat milk, or plant-based milk",{"type":1313,"content":2958},[2959],{"type":771,"content":2960},[2961],{"text":2962,"type":775},"Low-sodium canned beans and chickpeas",{"type":1313,"content":2964},[2965],{"type":771,"content":2966},[2967],{"text":2968,"type":775},"Low-sodium canned soups",{"type":1313,"content":2970},[2971],{"type":771,"content":2972},[2973],{"text":2974,"type":775},"Minimum-prep fruits such as bananas, apples, pears, grapes, and peaches",{"type":1313,"content":2976},[2977],{"type":771,"content":2978},[2979],{"text":2980,"type":775},"Multigrain bread and crackers",{"type":1313,"content":2982},[2983],{"type":771,"content":2984},[2985],{"text":2986,"type":775},"Natural peanut butter",{"type":1313,"content":2988},[2989],{"type":771,"content":2990},[2991],{"text":2992,"type":775},"Canned tuna",{"type":1313,"content":2994},[2995],{"type":771,"content":2996},[2997],{"text":2998,"type":775},"Rotisserie chicken",{"type":1313,"content":3000},[3001],{"type":771,"content":3002},[3003],{"text":3004,"type":775},"Granola bars and protein bars (look for ones with less than 5 grams of sugar per serving)",{"type":1313,"content":3006},[3007],{"type":771,"content":3008},[3009],{"text":3010,"type":775},"Hummus",{"type":823,"attrs":3012,"content":3013},{"level":854},[3014],{"text":3015,"type":775},"Make Regular Visits to the Salad Bar",{"type":790,"attrs":3017},{"id":3018,"body":3019},"dfd6b2e7-a5e6-4d1b-9b1a-2ec76c800202",[3020],{"url":3021,"_uid":3022,"image":3023,"component":802,"copyright_details":3026},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-33cf6369-4d6b-4ca2-ad75-689e8f7f6488",{"id":3024,"alt":2938,"name":7,"focus":48,"title":2938,"filename":3025,"copyright":7,"fieldtype":50},5434632,"https://a.storyblok.com/f/115220/1100x1100/e28e601f5e/dining-hall-salad-bar.png",[],{"type":771,"content":3028},[3029,3031,3037],{"text":3030,"type":775},"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":3032,"type":775,"marks":3033},"colorful",[3034],{"type":780,"attrs":3035},{"href":3036,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers",{"text":3038,"type":775}," 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":1310,"content":3040},[3041,3047,3053],{"type":1313,"content":3042},[3043],{"type":771,"content":3044},[3045],{"text":3046,"type":775},"½ of plate: Fruits and vegetables, preferably leafy greens and colorful vegetables",{"type":1313,"content":3048},[3049],{"type":771,"content":3050},[3051],{"text":3052,"type":775},"¼ of plate: Lean proteins, preferably legumes, poultry, fish, or seafood",{"type":1313,"content":3054},[3055],{"type":771,"content":3056},[3057],{"text":3058,"type":775},"¼ of plate: Whole grains, preferably brown rice, quinoa, farro, or whole wheat pasta",{"type":771,"content":3060},[3061],{"text":3062,"type":775},"By doing this, you are ensuring that your meals are nutritious and balanced with all macronutrients.",{"type":823,"attrs":3064,"content":3065},{"level":854},[3066],{"text":3067,"type":775},"Scout for Nutritious Food Options on Campus",{"type":771,"content":3069},[3070,3072,3078],{"text":3071,"type":775},"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":3073,"type":775,"marks":3074},"options",[3075],{"type":780,"attrs":3076},{"href":3077,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/switch-it-up-6-healthy-food-swaps-for-everyday-options",{"text":3079,"type":775}," 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":823,"attrs":3081,"content":3082},{"level":854},[3083],{"text":3084,"type":775},"Always. Pack. Snacks.",{"type":790,"attrs":3086},{"id":3018,"body":3087},[3088],{"url":3089,"_uid":3090,"image":3091,"component":802,"copyright_details":3094},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-9f731023-ce83-4ea1-86d3-435ccb1ab470",{"id":3092,"alt":2938,"name":7,"focus":48,"title":2938,"filename":3093,"copyright":7,"fieldtype":50},5434640,"https://a.storyblok.com/f/115220/1100x1100/5152b16b94/healthy_snacks.png",[],{"type":771,"content":3096},[3097,3099,3105],{"text":3098,"type":775},"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":3100,"type":775,"marks":3101},"healthy snacks",[3102],{"type":780,"attrs":3103},{"href":3104,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/energy-boosting-snacks-to-fight-off-the-afternoon-crash",{"text":3106,"type":775}," 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":771,"content":3108},[3109],{"text":3110,"type":775},"Here are the best snacks to bring with you for a long day of classes:",{"type":1310,"content":3112},[3113,3119,3125,3131,3137,3143,3149,3155],{"type":1313,"content":3114},[3115],{"type":771,"content":3116},[3117],{"text":3118,"type":775},"Trail mix: Mixed nuts with dried fruits (make your own for a cheaper option)",{"type":1313,"content":3120},[3121],{"type":771,"content":3122},[3123],{"text":3124,"type":775},"Low-sugar granola and protein bars (less than 5 grams of sugar per serving)",{"type":1313,"content":3126},[3127],{"type":771,"content":3128},[3129],{"text":3130,"type":775},"Rice cakes or whole-grain crackers with natural peanut butter",{"type":1313,"content":3132},[3133],{"type":771,"content":3134},[3135],{"text":3136,"type":775},"Shelf-stable fruits such as bananas, apples, and peaches",{"type":1313,"content":3138},[3139],{"type":771,"content":3140},[3141],{"text":3142,"type":775},"No-bake energy balls ",{"type":1313,"content":3144},[3145],{"type":771,"content":3146},[3147],{"text":3148,"type":775},"Lightly salted popcorn and pretzels",{"type":1313,"content":3150},[3151],{"type":771,"content":3152},[3153],{"text":3154,"type":775},"Veggie snacks or roasted chickpeas ",{"type":1313,"content":3156},[3157],{"type":771,"content":3158},[3159],{"text":3160,"type":775},"Roasted seaweed snacks",{"type":771,"content":3162},[3163],{"text":3164,"type":775},"Refrigerated snacks (must be consumed within two hours)",{"type":1310,"content":3166},[3167,3173,3179,3185],{"type":1313,"content":3168},[3169],{"type":771,"content":3170},[3171],{"text":3172,"type":775},"Pre-cut vegetables with hummus or cottage cheese",{"type":1313,"content":3174},[3175],{"type":771,"content":3176},[3177],{"text":3178,"type":775},"Protein shakes ",{"type":1313,"content":3180},[3181],{"type":771,"content":3182},[3183],{"text":3184,"type":775},"Fruit smoothies",{"type":1313,"content":3186},[3187],{"type":771,"content":3188},[3189],{"text":3190,"type":775},"Yogurt parfait with berries",{"type":823,"attrs":3192,"content":3193},{"level":854},[3194],{"text":3195,"type":775},"Be Open-minded to Trying New Things",{"type":771,"content":3197},[3198],{"text":3199,"type":775},"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":823,"attrs":3201,"content":3202},{"level":825},[3203],{"text":3204,"type":775},"Finding Balance",{"type":790,"attrs":3206},{"id":3018,"body":3207},[3208],{"url":3209,"_uid":3210,"image":3211,"component":802,"copyright_details":3214},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-854af42e-d50a-49c1-99ab-74ab15ede99e",{"id":3212,"alt":2938,"name":7,"focus":48,"title":2938,"filename":3213,"copyright":7,"fieldtype":50},5434642,"https://a.storyblok.com/f/115220/1100x1100/7947ad9e7b/healthy_protein_shake.png",[],{"type":771,"content":3216},[3217,3219,3225],{"text":3218,"type":775},"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":3220,"type":775,"marks":3221},"gut",[3222],{"type":780,"attrs":3223},{"href":3224,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-best-foods-for-gut-health-a-boxers-diet",{"text":3226,"type":775},", 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":823,"attrs":3228,"content":3229},{"level":825},[3230],{"text":3231,"type":775},"Train Like a Fighter in College",{"type":771,"content":3233},[3234,3236,3240],{"text":3235,"type":775},"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":919,"type":775,"marks":3237},[3238],{"type":780,"attrs":3239},{"href":923,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":3241,"type":775}," 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":3243,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3248,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3249,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3244,"component":118,"meta_info":3245,"meta_title":7,"block_image":3246,"cover_image":3247,"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":3252,"title":3253,"plugin":43,"description":3254},"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":3256,"alt":3257,"name":7,"focus":48,"title":3257,"filename":3258,"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,[960],"43960b44-e92f-4231-9126-32763b7e56f3","2022-08-04T02:00:00.000Z",[],{"name":3269,"created_at":3270,"published_at":3271,"updated_at":3272,"id":3273,"uuid":3274,"content":3275,"slug":3813,"full_slug":3814,"sort_by_date":48,"position":3815,"tag_list":3816,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":3817,"first_published_at":3818,"release_id":48,"lang":60,"path":964,"alternates":3819,"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":3276,"faqs":3277,"title":3269,"topic":3306,"author":3321,"content":3326,"category":3797,"schedule":3805,"component":945,"meta_info":3806,"cover_image":3809,"description":3808,"contributors":3812},"8f15b454-ee2a-48a6-9a26-0fdd72c0d326",[3278,3282,3286,3290,3294,3298,3302],{"_uid":3279,"answer":3280,"question":3281,"component":724},"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":3283,"answer":3284,"question":3285,"component":724},"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":3287,"answer":3288,"question":3289,"component":724},"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":3291,"answer":3292,"question":3293,"component":724},"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":3295,"answer":3296,"question":3297,"component":724},"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":3299,"answer":3300,"question":3301,"component":724},"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":3303,"answer":3304,"question":3305,"component":724},"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":3307,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":3319,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":3320,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":3308,"component":39,"meta_info":3316,"block_image":3317,"cover_image":3318,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3309,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3314,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3315,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3310,"component":118,"meta_info":3311,"meta_title":7,"block_image":3312,"cover_image":3313,"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":1000,"created_at":1001,"published_at":1002,"updated_at":1003,"id":1004,"uuid":1005,"content":3322,"slug":1016,"full_slug":1017,"sort_by_date":48,"position":501,"tag_list":3324,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":1019,"first_published_at":1020,"release_id":48,"lang":60,"path":48,"alternates":3325,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1007,"_uid":1008,"name":1009,"photo":3323,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1013,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1014,"social_link_instagram":1015,"social_link_pinterest":7},{"id":1011,"alt":1009,"name":1009,"focus":48,"title":1009,"filename":1012,"copyright":7,"fieldtype":50},[],[],{"type":768,"content":3327},[3328,3332,3337,3342,3355,3383,3415,3420,3431,3464,3502,3507,3518,3529,3561,3566,3577,3589,3627,3632,3643,3661,3705,3710,3721,3733,3765,3770,3781,3785,3789],{"type":771,"content":3329},[3330],{"text":3331,"type":775},"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":823,"attrs":3333,"content":3334},{"level":825},[3335],{"text":3336,"type":775},"Healthy Food Swaps",{"type":823,"attrs":3338,"content":3339},{"level":854},[3340],{"text":3341,"type":775},"1. Refined Grains > Whole Grains",{"type":790,"attrs":3343},{"id":3344,"body":3345},"71f4baad-1ac2-4f48-aee5-e79fd7354e7d",[3346],{"url":3347,"_uid":3348,"image":3349,"component":802,"copyright_details":3354},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-a08d17de-f009-4bf4-a5be-ac04e822b391",{"id":3350,"alt":3351,"name":7,"focus":48,"title":3352,"filename":3353,"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":771,"content":3356},[3357,3359,3365,3367,3373,3375,3381],{"text":3358,"type":775},"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":3360,"type":775,"marks":3361},"heart-healthy",[3362],{"type":780,"attrs":3363},{"href":3364,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.bmj.com/content/372/bmj.m4948",{"text":3366,"type":775}," swap that support ",{"text":3368,"type":775,"marks":3369},"weight management",[3370],{"type":780,"attrs":3371},{"href":3372,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627338/",{"text":3374,"type":775}," and ",{"text":3376,"type":775,"marks":3377},"blood sugar maintenance",[3378],{"type":780,"attrs":3379},{"href":3380,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537883/",{"text":3382,"type":775},". Here are some easy switches you can make to replace refined grains in your diet:",{"type":1310,"content":3384},[3385,3391,3397,3403,3409],{"type":1313,"content":3386},[3387],{"type":771,"content":3388},[3389],{"text":3390,"type":775},"White rice → brown rice, quinoa, wild rice, farro",{"type":1313,"content":3392},[3393],{"type":771,"content":3394},[3395],{"text":3396,"type":775},"White bread, bagel, or tortilla → whole wheat or sprouted bread, bagel, or tortilla",{"type":1313,"content":3398},[3399],{"type":771,"content":3400},[3401],{"text":3402,"type":775},"White, all-purpose flour → whole wheat, oat, buckwheat, spelt, or quinoa flour",{"type":1313,"content":3404},[3405],{"type":771,"content":3406},[3407],{"text":3408,"type":775},"Traditional pasta → whole wheat, chickpea, black bean, lentil, quinoa, or brown rice pasta",{"type":1313,"content":3410},[3411],{"type":771,"content":3412},[3413],{"text":3414,"type":775},"Grits or rice pudding → oats (oatmeal or overnight oats), quinoa, or buckwheat breakfast bowls",{"type":823,"attrs":3416,"content":3417},{"level":854},[3418],{"text":3419,"type":775},"2. Added Sugars > Natural Sugars",{"type":790,"attrs":3421},{"id":3344,"body":3422},[3423],{"url":3424,"_uid":3425,"image":3426,"component":802,"copyright_details":3430},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-5a261090-b537-430e-b188-352f5566cfe8",{"id":3427,"alt":3428,"name":7,"focus":48,"title":3428,"filename":3429,"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":771,"content":3432},[3433,3435,3440,3441,3446,3448,3454,3456,3462],{"text":3434,"type":775},"Added sugars are associated with an increased risk for ",{"text":2406,"type":775,"marks":3436},[3437],{"type":780,"attrs":3438},{"href":3439,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-14-186",{"text":2404,"type":775},{"text":2398,"type":775,"marks":3442},[3443],{"type":780,"attrs":3444},{"href":3445,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1819573",{"text":3447,"type":775},", and ",{"text":3449,"type":775,"marks":3450},"obesity",[3451],{"type":780,"attrs":3452},{"href":3453,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862465/",{"text":3455,"type":775},". 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":3457,"type":775,"marks":3458},"Natural sugars",[3459],{"type":780,"attrs":3460},{"href":3461,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-sweet-truth-about-sugar-a-boxer-s-diet",{"text":3463,"type":775},", 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":1310,"content":3465},[3466,3472,3478,3484,3490,3496],{"type":1313,"content":3467},[3468],{"type":771,"content":3469},[3470],{"text":3471,"type":775},"White sugar → date syrup, coconut sugar, maple syrup",{"type":1313,"content":3473},[3474],{"type":771,"content":3475},[3476],{"text":3477,"type":775},"Sugar-sweetened beverages (soda, teas, flavored coffee) → naturally sweetened soda alternatives, sparkling flavored water, unsweetened teas, sugar-free coffee flavoring",{"type":1313,"content":3479},[3480],{"type":771,"content":3481},[3482],{"text":3483,"type":775},"Flavored yogurt → plain yogurt with fresh fruits",{"type":1313,"content":3485},[3486],{"type":771,"content":3487},[3488],{"text":3489,"type":775},"Sugary granola bars (more than 5 grams per serving) → homemade granola bars or energy balls",{"type":1313,"content":3491},[3492],{"type":771,"content":3493},[3494],{"text":3495,"type":775},"High-sugar breakfast cereals → whole grain or sprouted cereal",{"type":1313,"content":3497},[3498],{"type":771,"content":3499},[3500],{"text":3501,"type":775},"Candy or milk chocolate → dark chocolate (70% cacao or higher)",{"type":823,"attrs":3503,"content":3504},{"level":854},[3505],{"text":3506,"type":775},"3. High-Fat Animal Protein > Lean Meats or Plant-Based Protein",{"type":790,"attrs":3508},{"id":3344,"body":3509},[3510],{"url":3511,"_uid":3512,"image":3513,"component":802,"copyright_details":3517},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-70fe1b0d-29b9-4408-8bb3-eb9265671c18",{"id":3514,"alt":3515,"name":7,"focus":48,"title":3515,"filename":3516,"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":771,"content":3519},[3520,3522,3527],{"text":3521,"type":775},"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":3523,"type":775,"marks":3524},"proteins",[3525],{"type":780,"attrs":3526},{"href":1425,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":3528,"type":775}," to your diet in place of high-fat animal proteins:",{"type":1310,"content":3530},[3531,3537,3543,3549,3555],{"type":1313,"content":3532},[3533],{"type":771,"content":3534},[3535],{"text":3536,"type":775},"Deli meats → whole-cut meat (rotisserie chicken or whole turkey)",{"type":1313,"content":3538},[3539],{"type":771,"content":3540},[3541],{"text":3542,"type":775},"Red meat → poultry (lean chicken or turkey), fish, seafood",{"type":1313,"content":3544},[3545],{"type":771,"content":3546},[3547],{"text":3548,"type":775},"Chicken or tuna salad → chickpea salad",{"type":1313,"content":3550},[3551],{"type":771,"content":3552},[3553],{"text":3554,"type":775},"Whole egg → egg whites",{"type":1313,"content":3556},[3557],{"type":771,"content":3558},[3559],{"text":3560,"type":775},"Plant-based proteins: tofu, tempeh, seitan, beans, lentils, chickpeas",{"type":823,"attrs":3562,"content":3563},{"level":854},[3564],{"text":3565,"type":775},"4. Salty, Highly Processed Snacks > Multigrain and Veggie Snacks",{"type":790,"attrs":3567},{"id":3344,"body":3568},[3569],{"url":3570,"_uid":3571,"image":3572,"component":802,"copyright_details":3576},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-768d541b-a85d-4891-a0c8-07adcfde6ef8",{"id":3573,"alt":3574,"name":7,"focus":48,"title":3574,"filename":3575,"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":771,"content":3578},[3579,3581,3587],{"text":3580,"type":775},"Who doesn’t love a movie-time or ",{"text":3582,"type":775,"marks":3583},"fight night",[3584],{"type":780,"attrs":3585},{"href":3586,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fighters-guide-to-fight-night-game-day-snacking",{"text":3588,"type":775},", 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":1310,"content":3590},[3591,3597,3603,3609,3615,3621],{"type":1313,"content":3592},[3593],{"type":771,"content":3594},[3595],{"text":3596,"type":775},"Potato chips → legume-based chips (made from beans or chickpeas) or veggie chips (made from cauliflower or sweet potato)",{"type":1313,"content":3598},[3599],{"type":771,"content":3600},[3601],{"text":3602,"type":775},"Tortilla chips → multigrain tortilla chips",{"type":1313,"content":3604},[3605],{"type":771,"content":3606},[3607],{"text":3608,"type":775},"Veggie puffs → cauliflower-based snacks, kale chips, sweet potato chips",{"type":1313,"content":3610},[3611],{"type":771,"content":3612},[3613],{"text":3614,"type":775},"Plain crackers → whole grain crackers (make sure “whole grain” is the first ingredient) or multi-seed crackers",{"type":1313,"content":3616},[3617],{"type":771,"content":3618},[3619],{"text":3620,"type":775},"Buttery ‘movie popcorn’ → air-popped, lightly salted popcorn",{"type":1313,"content":3622},[3623],{"type":771,"content":3624},[3625],{"text":3626,"type":775},"Other healthy snack options: nuts, seeds, roasted chickpeas, edamame",{"type":823,"attrs":3628,"content":3629},{"level":854},[3630],{"text":3631,"type":775},"5. Fried Foods > Baked or Air-Fried Foods",{"type":790,"attrs":3633},{"id":3344,"body":3634},[3635],{"url":3636,"_uid":3637,"image":3638,"component":802,"copyright_details":3642},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-9aaed8c3-3731-4496-8d71-0e95994568b1",{"id":3639,"alt":3640,"name":7,"focus":48,"title":3640,"filename":3641,"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":771,"content":3644},[3645,3647,3652,3654,3659],{"text":3646,"type":775},"Fried foods are high in sodium and saturated ",{"text":3648,"type":775,"marks":3649},"fats",[3650],{"type":780,"attrs":3651},{"href":1100,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":3653,"type":775},", which can promote plaque buildup in arteries, increasing the risk for ",{"text":2398,"type":775,"marks":3655},[3656],{"type":780,"attrs":3657},{"href":3658,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2943062/",{"text":3660,"type":775},". Better alternatives include air-frying or oven-baking commonly fried foods. Here are some ideas for you:",{"type":1310,"content":3662},[3663,3669,3675,3681,3687,3693,3699],{"type":1313,"content":3664},[3665],{"type":771,"content":3666},[3667],{"text":3668,"type":775},"French fries → air-fried potato strips or oven-baked potato wedges",{"type":1313,"content":3670},[3671],{"type":771,"content":3672},[3673],{"text":3674,"type":775},"Deep-fried chicken → air-fried or oven-baked chicken",{"type":1313,"content":3676},[3677],{"type":771,"content":3678},[3679],{"text":3680,"type":775},"Fried dumplings → air-fried, pan-fried, or boiled dumplings",{"type":1313,"content":3682},[3683],{"type":771,"content":3684},[3685],{"text":3686,"type":775},"Onion rings → oven-baked onion rings",{"type":1313,"content":3688},[3689],{"type":771,"content":3690},[3691],{"text":3692,"type":775},"Deep-fried falafel → air-fried or oven-baked falafel",{"type":1313,"content":3694},[3695],{"type":771,"content":3696},[3697],{"text":3698,"type":775},"Fried crab cakes → air-fried or oven-baked crab cakes",{"type":1313,"content":3700},[3701],{"type":771,"content":3702},[3703],{"text":3704,"type":775},"Fried fish → pan-fried or oven-baked fish",{"type":823,"attrs":3706,"content":3707},{"level":854},[3708],{"text":3709,"type":775},"6. High-Fat Spreads, Dips, and Condiments > Nutrient-Dense Options",{"type":790,"attrs":3711},{"id":3344,"body":3712},[3713],{"url":3714,"_uid":3715,"image":3716,"component":802,"copyright_details":3720},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-74373d63-5465-4a38-9458-a39335d207bf",{"id":3717,"alt":3718,"name":7,"focus":48,"title":3718,"filename":3719,"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":771,"content":3722},[3723,3725,3731],{"text":3724,"type":775},"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":3726,"type":775,"marks":3727},"snacks",[3728],{"type":780,"attrs":3729},{"href":3730,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{"text":3732,"type":775},", here are some healthier alternatives:",{"type":1310,"content":3734},[3735,3741,3747,3753,3759],{"type":1313,"content":3736},[3737],{"type":771,"content":3738},[3739],{"text":3740,"type":775},"Butter or margarine → olive oil, avocado spread, hummus",{"type":1313,"content":3742},[3743],{"type":771,"content":3744},[3745],{"text":3746,"type":775},"Cream cheese → dairy-free cream cheese, hummus, low-fat cottage cheese",{"type":1313,"content":3748},[3749],{"type":771,"content":3750},[3751],{"text":3752,"type":775},"Mayonnaise → hummus, avocado spread, mustard",{"type":1313,"content":3754},[3755],{"type":771,"content":3756},[3757],{"text":3758,"type":775},"Sour cream → Greek yogurt, low-fat cottage cheese, silken tofu, dairy-free sour cream",{"type":1313,"content":3760},[3761],{"type":771,"content":3762},[3763],{"text":3764,"type":775},"Ranch dip → yogurt-based dips, black bean dip, hummus",{"type":823,"attrs":3766,"content":3767},{"level":825},[3768],{"text":3769,"type":775},"Key Takeaways",{"type":771,"content":3771},[3772,3774,3779],{"text":3773,"type":775},"The foods we consume on a daily basis have a tremendous impact on our health and wellness. For ",{"text":3775,"type":775,"marks":3776},"boxers",[3777],{"type":780,"attrs":3778},{"href":1617,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":3780,"type":775},", 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":771,"content":3782},[3783],{"text":3784,"type":775},"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":823,"attrs":3786,"content":3787},{"level":825},[3788],{"text":2815,"type":775},{"type":771,"content":3790},[3791,3792,3796],{"text":917,"type":775},{"text":919,"type":775,"marks":3793},[3794],{"type":780,"attrs":3795},{"href":923,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":1186,"type":775},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3798,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3803,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3804,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3799,"component":118,"meta_info":3800,"meta_title":7,"block_image":3801,"cover_image":3802,"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":3807,"title":3269,"plugin":43,"description":3808},"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":3810,"alt":3269,"name":7,"focus":48,"title":3269,"filename":3811,"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,[960],"de83f799-b967-4d10-bf1a-ff05c2e3fba1","2022-07-19T00:00:00.000Z",[],{"name":3821,"created_at":3822,"published_at":3823,"updated_at":3824,"id":3825,"uuid":3826,"content":3827,"slug":4019,"full_slug":4020,"sort_by_date":48,"position":4021,"tag_list":4022,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":4023,"first_published_at":4024,"release_id":48,"lang":60,"path":964,"alternates":4025,"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":3828,"faqs":3829,"title":3821,"topic":3846,"author":3861,"content":3866,"category":4004,"schedule":3805,"component":945,"meta_info":4012,"cover_image":4015,"description":4014,"contributors":4018},"78cba7d4-6bec-45ac-9a3c-4cea1b70a5da",[3830,3834,3838,3842],{"_uid":3831,"answer":3832,"question":3833,"component":724},"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":3835,"answer":3836,"question":3837,"component":724},"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":3839,"answer":3840,"question":3841,"component":724},"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":3843,"answer":3844,"question":3845,"component":724},"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":3847,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":3859,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":3860,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":3848,"component":39,"meta_info":3856,"block_image":3857,"cover_image":3858,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3849,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3854,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3855,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3850,"component":118,"meta_info":3851,"meta_title":7,"block_image":3852,"cover_image":3853,"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":1000,"created_at":1001,"published_at":1002,"updated_at":1003,"id":1004,"uuid":1005,"content":3862,"slug":1016,"full_slug":1017,"sort_by_date":48,"position":501,"tag_list":3864,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":1019,"first_published_at":1020,"release_id":48,"lang":60,"path":48,"alternates":3865,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1007,"_uid":1008,"name":1009,"photo":3863,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1013,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1014,"social_link_instagram":1015,"social_link_pinterest":7},{"id":1011,"alt":1009,"name":1009,"focus":48,"title":1009,"filename":1012,"copyright":7,"fieldtype":50},[],[],{"type":768,"content":3867},[3868,3872,3883,3888,3900,3918,3923,3934,3937,3942,3954,3972,3984,3989,3992,3996],{"type":771,"content":3869},[3870],{"text":3871,"type":775},"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":771,"content":3873},[3874,3876,3881],{"text":3875,"type":775},"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":1613,"type":775,"marks":3877},[3878],{"type":780,"attrs":3879},{"href":3880,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"text":3882,"type":775}," 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":823,"attrs":3884,"content":3885},{"level":825},[3886],{"text":3887,"type":775},"More Meals, More Muscle? ",{"type":790,"attrs":3889},{"id":3890,"body":3891},"1e139f07-be63-49ee-bdc1-a00437089ea4",[3892],{"url":3893,"_uid":3894,"image":3895,"component":802,"copyright_details":3899},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-73208abf-f4df-44c9-acb9-c43a72abd4cc",{"id":3896,"alt":3897,"name":7,"focus":48,"title":3897,"filename":3898,"copyright":7,"fieldtype":50},4941418,"More, Smaller Meals Per Day","https://a.storyblok.com/f/115220/1100x1100/d3a1aedf79/smaller_meals.png",[],{"type":771,"content":3901},[3902,3904,3908,3910,3916],{"text":3903,"type":775},"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":1421,"type":775,"marks":3905},[3906],{"type":780,"attrs":3907},{"href":1425,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":3909,"type":775}," for muscle repair and ",{"text":3911,"type":775,"marks":3912},"recovery",[3913],{"type":780,"attrs":3914},{"href":3915,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":3917,"type":775},", 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":823,"attrs":3919,"content":3920},{"level":825},[3921],{"text":3922,"type":775},"Is Three The Key? ",{"type":790,"attrs":3924},{"id":3890,"body":3925},[3926],{"url":3927,"_uid":3928,"image":3929,"component":802,"copyright_details":3933},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-6bb6f6e3-de4e-4907-a7cd-19e80c339b98",{"id":3930,"alt":3931,"name":7,"focus":48,"title":3931,"filename":3932,"copyright":7,"fieldtype":50},4948978,"3 Meals a day","https://a.storyblok.com/f/115220/1100x1100/ea0e9d392c/3-meals-a-day.png",[],{"type":771,"content":3935},[3936],{"text":3840,"type":775},{"type":823,"attrs":3938,"content":3939},{"level":825},[3940],{"text":3941,"type":775},"What does science say?",{"type":771,"content":3943},[3944,3946,3952],{"text":3945,"type":775},"Although more studies are warranted, current ",{"text":3947,"type":775,"marks":3948},"evidence",[3949],{"type":780,"attrs":3950},{"href":3951,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://jissn.biomedcentral.com/articles/10.1186/1550-2783-8-4",{"text":3953,"type":775}," 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":771,"content":3955},[3956,3958,3963,3965,3970],{"text":3957,"type":775},"According to the ",{"text":3959,"type":775,"marks":3960},"International Society of Sports Nutrition",[3961],{"type":780,"attrs":3962},{"href":3951,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":3964,"type":775},", 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":2478,"type":775,"marks":3966},[3967],{"type":780,"attrs":3968},{"href":3969,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.1996.tb00469.x",{"text":3971,"type":775}," 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":771,"content":3973},[3974,3976,3982],{"text":3975,"type":775},"Although these results point to smaller meals as beneficial for athletes, the ",{"text":3977,"type":775,"marks":3978},"Academy of Nutrition and Dietetics",[3979],{"type":780,"attrs":3980},{"href":3981,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.jandonline.org/article/S0002-8223(09)00006-6/fulltext",{"text":3983,"type":775}," 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":823,"attrs":3985,"content":3986},{"level":825},[3987],{"text":3988,"type":775},"So, What’s On The Menu? ",{"type":771,"content":3990},[3991],{"text":3832,"type":775},{"type":823,"attrs":3993,"content":3994},{"level":825},[3995],{"text":2815,"type":775},{"type":771,"content":3997},[3998,3999,4003],{"text":917,"type":775},{"text":919,"type":775,"marks":4000},[4001],{"type":780,"attrs":4002},{"href":923,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":1186,"type":775},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4005,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4010,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4011,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4006,"component":118,"meta_info":4007,"meta_title":7,"block_image":4008,"cover_image":4009,"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":4013,"title":3821,"plugin":43,"description":4014},"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":4016,"alt":3821,"name":7,"focus":48,"title":3821,"filename":4017,"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,[960],"0ebe8eef-1316-4a96-88c2-29dfb1e10813","2022-07-07T00:00:00.000Z",[],{"name":4027,"created_at":4028,"published_at":4029,"updated_at":4030,"id":4031,"uuid":4032,"content":4033,"slug":4414,"full_slug":4415,"sort_by_date":48,"position":4416,"tag_list":4417,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":4418,"first_published_at":4419,"release_id":48,"lang":60,"path":964,"alternates":4420,"default_full_slug":48,"translated_slugs":48},"Fire Up The Grill With These Five Tips For Healthy Grilling","2022-06-07T22:35:47.876Z","2022-09-26T19:51:28.411Z","2022-09-26T19:51:28.455Z",146977107,"580c648b-a244-41d0-9bd6-cb7a58dde607",{"_uid":4034,"faqs":4035,"title":4027,"topic":4056,"author":4071,"content":4076,"category":4398,"schedule":4406,"component":945,"meta_info":4407,"cover_image":4410,"description":4409,"contributors":4413},"7a7f28ba-6e78-4bfd-9010-2b782c2c614c",[4036,4040,4044,4048,4052],{"_uid":4037,"answer":4038,"question":4039,"component":724},"bac39a19-229d-436b-9ecb-13ea72adf048","The process of charring meat produces carcinogens – chemical substances that increase cancer risk. This happens when animal proteins, especially red or processed meats, are grilled at high temperatures. The two main substances are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs form when amino acids, glucose, and creatine react in the presence of fat or cooking oil at high temperatures. PAHs are formed when meats are smoked; when the fat or juices from the meat drip and burn on the grill, causing flames and smoke. Although these cancer-causing compounds will still form, there are a few ways by which they can be reduced, including:\n- Using a gas grill to control the temperature\n- Avoiding direct exposure of meat to an open flame\n- Cook at a lower temperature for longer\n- Continuously turning the meat over\n- Removing the charred portion of meat before eating\n- Lining the grill with foil perforated with holes\n- Spraying the grill with water to control fatty flare-ups","How should you grill your food?",{"_uid":4041,"answer":4042,"question":4043,"component":724},"ff611839-389f-446b-aaec-8570645b6675","Red and processed meats (bacon, hot dog, etc.) contain a higher content of saturated fat, the type of fat associated with increased cholesterol levels and risk for cardiovascular disease. Healthier protein sources include tofu, fish, seafood, skinless chicken breast, and lean poultry.\nAdditionally, because PAHs are created from meat fat drippings, choosing proteins with a lower fat content can help reduce them. Incorporating more plant-based protein sources is a great strategy to lower saturated fat consumption while increasing the intake of fiber, vitamins, and minerals.","What are healthy proteins to grill?",{"_uid":4045,"answer":4046,"question":4047,"component":724},"93698d2b-b61a-4cab-a733-8290b9647273","Want to have a truly healthy barbecue? Then it’s time to load up on fruits and vegetables. The easiest way to do that is by filling at least half of your plate with colorful fruits and veggies. Grilling intensifies the flavor of fruits and vegetables, just as it does for meat, but without emitting carcinogenic compounds. Grilled veggies make for a perfect side dish, while grilled fruits make for a tasty, better-for-you dessert choice. By including a variety of colors, boxers will be reaping the benefits of eating the rainbow, which includes improved performance. Here are the best fruits and vegetables to add to your grill this summer:\n- Mushrooms\n- Eggplant\n- Zucchini\n- Bell peppers\n- Onions\n- Potatoes\n- Corn\n- Asparagus\n- Tomato\n- Pineapple\n- Watermelon (yep, you read it right!)","What fruits and vegetables can you grill?",{"_uid":4049,"answer":4050,"question":4051,"component":724},"512fde75-9de8-4f1e-8f3d-c580c6577359","Marinating or rubbing spices on foods before grilling them is a great way to add flavor without requiring too much salt. Look for ‘healthy marinade’ recipes online or make a simple rub using your favorite spices and herbs. Ingredients that make for a great rub include allspice, oregano, chili powder, paprika, cumin, garlic powder, onion powder, dry mustard, rosemary, thyme, and cinnamon. Another way to reduce the sodium content of your foods is to choose low-salt store-bought marinades and sauces, swap potato chips for raw vegetables, and incorporate more plant-based foods such as tofu, tempeh, and vegetables, which naturally contain a much lower sodium content compared to animal foods.","What are healthier seasonings for grilling food?",{"_uid":4053,"answer":4054,"question":4055,"component":724},"2ee78698-3bc2-49cf-96cc-691f360d0276","At a barbecue, it’s very easy to overeat. Food is served continuously throughout the day, and even if the portions are small, they can add up. When we are distracted mingling with friends and family, we may ‘mindlessly eat’, which means we may eat simply because food is being served rather than because we are hungry. In fact, our bodies have a way of letting us know when we are hungry and when we are full, these are known as ‘hunger cues.’ At a barbecue, we may not listen to these cues and can end up overeating or failing to eat a balanced meal.\n\nThere is one simple way to prevent this and that's with the healthy plate method.\n\nThe healthy plate method:\n- Fill half of your plate with a variety of vegetables\n- Fill one-fourth of your plate with protein (keeping in mind that one serving is about 4 ounces)\n- Fill one-fourth of your plate with whole grains or starchy vegetables (brown rice, whole grain bun, sweet potato, potato salad, corn, etc.)","How to eat healthier at a barbecue?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":4057,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":4069,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":4070,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":4058,"component":39,"meta_info":4066,"block_image":4067,"cover_image":4068,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4059,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4064,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4065,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4060,"component":118,"meta_info":4061,"meta_title":7,"block_image":4062,"cover_image":4063,"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":1000,"created_at":1001,"published_at":1002,"updated_at":1003,"id":1004,"uuid":1005,"content":4072,"slug":1016,"full_slug":1017,"sort_by_date":48,"position":501,"tag_list":4074,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":1019,"first_published_at":1020,"release_id":48,"lang":60,"path":48,"alternates":4075,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1007,"_uid":1008,"name":1009,"photo":4073,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1013,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1014,"social_link_instagram":1015,"social_link_pinterest":7},{"id":1011,"alt":1009,"name":1009,"focus":48,"title":1009,"filename":1012,"copyright":7,"fieldtype":50},[],[],{"type":768,"content":4077},[4078,4090,4095,4107,4127,4171,4176,4187,4198,4202,4207,4218,4230,4298,4303,4314,4318,4323,4334,4338,4342,4346,4366,4371,4382,4386,4390],{"type":771,"content":4079},[4080,4082,4088],{"text":4081,"type":775},"The summer season is here! With that comes a lot of sunshine and time spent outdoors refreshing in the pool and grilling with friends. While it’s a fun time of the year to get together and enjoy barbecue favorites, it’s not always the healthiest of seasons. That’s because barbecues often involve not the healthiest of food choices and overconsumption of red and processed meats (hello, hot dogs), condiments, sauces, and mayo-heavy sides. Plus, grilling meat at high temperatures can produce cancer-causing compounds. As you get ready for the ",{"text":4083,"type":775,"marks":4084},"Fourth of July",[4085],{"type":780,"attrs":4086},{"href":4087,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/training/fireworks-hiit-4th-of-july-weekend-workout-for-boxers",{"text":4089,"type":775},", make sure to follow these dietitian-approved grilling tips to stay healthy while enjoying the barbecue season.",{"type":823,"attrs":4091,"content":4092},{"level":825},[4093],{"text":4094,"type":775}," Grill but don’t char",{"type":790,"attrs":4096},{"id":4097,"body":4098},"9cef5fba-8715-45ac-afba-d9ee8501379d",[4099],{"url":4100,"_uid":4101,"image":4102,"component":802,"copyright_details":4106},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-96cb719e-31b3-46ad-afcf-eb43c33c3677",{"id":4103,"alt":4104,"name":7,"focus":48,"title":4104,"filename":4105,"copyright":7,"fieldtype":50},5029273,"Grilling Chicken Skewers","https://a.storyblok.com/f/115220/1100x1100/fd1e839d68/grilling_chicken_skewers.png",[],{"type":771,"content":4108},[4109,4111,4117,4119,4125],{"text":4110,"type":775},"The process of charring meat produces ",{"text":4112,"type":775,"marks":4113},"carcinogens",[4114],{"type":780,"attrs":4115},{"href":4116,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet",{"text":4118,"type":775}," – chemical substances that ",{"text":4120,"type":775,"marks":4121},"increase cancer risk",[4122],{"type":780,"attrs":4123},{"href":4124,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769029/",{"text":4126,"type":775},". This happens when animal proteins, especially red or processed meats, are grilled at high temperatures. The two main substances are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs form when amino acids, glucose, and creatine react in the presence of fat or cooking oil at high temperatures. PAHs are formed when meats are smoked; when the fat or juices from the meat drip and burn on the grill, causing flames and smoke. Although these cancer-causing compounds will still form, there are a few ways by which they can be reduced, including:",{"type":1310,"content":4128},[4129,4135,4141,4147,4153,4159,4165],{"type":1313,"content":4130},[4131],{"type":771,"content":4132},[4133],{"text":4134,"type":775},"Using a gas grill to control the temperature",{"type":1313,"content":4136},[4137],{"type":771,"content":4138},[4139],{"text":4140,"type":775},"Avoiding direct exposure of meat to an open flame",{"type":1313,"content":4142},[4143],{"type":771,"content":4144},[4145],{"text":4146,"type":775},"Cook at a lower temperature for longer ",{"type":1313,"content":4148},[4149],{"type":771,"content":4150},[4151],{"text":4152,"type":775},"Continuously turning the meat over ",{"type":1313,"content":4154},[4155],{"type":771,"content":4156},[4157],{"text":4158,"type":775},"Removing the charred portion of meat before eating",{"type":1313,"content":4160},[4161],{"type":771,"content":4162},[4163],{"text":4164,"type":775},"Lining the grill with foil perforated with holes ",{"type":1313,"content":4166},[4167],{"type":771,"content":4168},[4169],{"text":4170,"type":775},"Spraying the grill with water to control fatty flare-ups",{"type":823,"attrs":4172,"content":4173},{"level":825},[4174],{"text":4175,"type":775},"Choose better-for-you proteins",{"type":790,"attrs":4177},{"id":4097,"body":4178},[4179],{"url":4180,"_uid":4181,"image":4182,"component":802,"copyright_details":4186},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-0d6ff343-a37b-4403-8ddf-444c4eb2d632",{"id":4183,"alt":4184,"name":7,"focus":48,"title":4184,"filename":4185,"copyright":7,"fieldtype":50},5029436,"Grilled Fish","https://a.storyblok.com/f/115220/1100x1100/cb049f64ab/grilled_fish.png",[],{"type":771,"content":4188},[4189,4191,4196],{"text":4190,"type":775},"Red and processed meats (bacon, hot dog, etc.) contain a higher content of saturated fat, the type of fat associated with increased cholesterol levels and risk for cardiovascular disease. ",{"text":4192,"type":775,"marks":4193},"Healthier protein sources",[4194],{"type":780,"attrs":4195},{"href":1425,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":4197,"type":775}," include tofu, fish, seafood, skinless chicken breast, and lean poultry. ",{"type":771,"content":4199},[4200],{"text":4201,"type":775},"Additionally, because PAHs are created from meat fat drippings, choosing proteins with a lower fat content can help reduce them. Incorporating more plant-based protein sources is a great strategy to lower saturated fat consumption while increasing the intake of fiber, vitamins, and minerals. ",{"type":823,"attrs":4203,"content":4204},{"level":825},[4205],{"text":4206,"type":775}," Add a pop of color ",{"type":790,"attrs":4208},{"id":4097,"body":4209},[4210],{"url":4211,"_uid":4212,"image":4213,"component":802,"copyright_details":4217},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-44482c7e-627f-4ae4-bebf-128c3d9be486",{"id":4214,"alt":4215,"name":7,"focus":48,"title":4215,"filename":4216,"copyright":7,"fieldtype":50},5029438,"Grilled Vegetables","https://a.storyblok.com/f/115220/1100x1100/89e910ff53/grilled_vegetables.png",[],{"type":771,"content":4219},[4220,4222,4228],{"text":4221,"type":775},"Want to have a truly healthy barbecue? Then it’s time to load up on fruits and vegetables. The easiest way to do that is by filling at least half of your plate with colorful fruits and veggies. Grilling intensifies the flavor of fruits and vegetables, just as it does for meat, but without emitting carcinogenic compounds. Grilled veggies make for a perfect side dish, while grilled fruits make for a tasty, better-for-you dessert choice. By including a variety of colors, boxers will be reaping the benefits of ",{"text":4223,"type":775,"marks":4224},"eating the rainbow",[4225],{"type":780,"attrs":4226},{"href":4227,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{"text":4229,"type":775},", which includes improved performance. Here are the best fruits and vegetables to add to your grill this summer:",{"type":1310,"content":4231},[4232,4238,4244,4250,4256,4262,4268,4274,4280,4286,4292],{"type":1313,"content":4233},[4234],{"type":771,"content":4235},[4236],{"text":4237,"type":775},"Mushrooms",{"type":1313,"content":4239},[4240],{"type":771,"content":4241},[4242],{"text":4243,"type":775},"Eggplant",{"type":1313,"content":4245},[4246],{"type":771,"content":4247},[4248],{"text":4249,"type":775},"Zucchini",{"type":1313,"content":4251},[4252],{"type":771,"content":4253},[4254],{"text":4255,"type":775},"Bell peppers",{"type":1313,"content":4257},[4258],{"type":771,"content":4259},[4260],{"text":4261,"type":775},"Onions",{"type":1313,"content":4263},[4264],{"type":771,"content":4265},[4266],{"text":4267,"type":775},"Potatoes",{"type":1313,"content":4269},[4270],{"type":771,"content":4271},[4272],{"text":4273,"type":775},"Corn",{"type":1313,"content":4275},[4276],{"type":771,"content":4277},[4278],{"text":4279,"type":775},"Asparagus",{"type":1313,"content":4281},[4282],{"type":771,"content":4283},[4284],{"text":4285,"type":775},"Tomato",{"type":1313,"content":4287},[4288],{"type":771,"content":4289},[4290],{"text":4291,"type":775},"Pineapple ",{"type":1313,"content":4293},[4294],{"type":771,"content":4295},[4296],{"text":4297,"type":775},"Watermelon (yep, you read it right!)",{"type":823,"attrs":4299,"content":4300},{"level":825},[4301],{"text":4302,"type":775},"Watch for the salt",{"type":790,"attrs":4304},{"id":4097,"body":4305},[4306],{"url":4307,"_uid":4308,"image":4309,"component":802,"copyright_details":4313},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-989faa92-5c93-4261-9072-6cad137e9ee3",{"id":4310,"alt":4311,"name":7,"focus":48,"title":4311,"filename":4312,"copyright":7,"fieldtype":50},5029315,"Seasoning fish","https://a.storyblok.com/f/115220/1100x1100/5b8c0dc04e/seasoning_fish.png",[],{"type":771,"content":4315},[4316],{"text":4317,"type":775},"Marinating or rubbing spices on foods before grilling them is a great way to add flavor without requiring too much salt. Look for ‘healthy marinade’ recipes online or make a simple rub using your favorite spices and herbs. Ingredients that make for a great rub include allspice, oregano, chili powder, paprika, cumin, garlic powder, onion powder, dry mustard, rosemary, thyme, and cinnamon. Another way to reduce the sodium content of your foods is to choose low-salt store-bought marinades and sauces, swap potato chips for raw vegetables, and incorporate more plant-based foods such as tofu, tempeh, and vegetables, which naturally contain a much lower sodium content compared to animal foods. ",{"type":823,"attrs":4319,"content":4320},{"level":825},[4321],{"text":4322,"type":775},"Eat Intuitively",{"type":790,"attrs":4324},{"id":4097,"body":4325},[4326],{"url":4327,"_uid":4328,"image":4329,"component":802,"copyright_details":4333},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-ae019de0-2cb6-4989-9fb4-0f0ef07782a2",{"id":4330,"alt":4331,"name":7,"focus":48,"title":4331,"filename":4332,"copyright":7,"fieldtype":50},5029351,"Grilled healthy plate","https://a.storyblok.com/f/115220/1100x1100/a60e2a66f7/grilled-healthy-plate.png",[],{"type":771,"content":4335},[4336],{"text":4337,"type":775},"At a barbecue, it’s very easy to overeat. Food is served continuously throughout the day, and even if the portions are small, they can add up. When we are distracted mingling with friends and family, we may ‘mindlessly eat’, which means we may eat simply because food is being served rather than because we are hungry. In fact, our bodies have a way of letting us know when we are hungry and when we are full, these are known as ‘hunger cues.’  At a barbecue, we may not listen to these cues and can end up overeating or failing to eat a balanced meal.",{"type":771,"content":4339},[4340],{"text":4341,"type":775},"There is one simple way to prevent this and that's with the healthy plate method.",{"type":771,"content":4343},[4344],{"text":4345,"type":775},"The healthy plate method:",{"type":1310,"content":4347},[4348,4354,4360],{"type":1313,"content":4349},[4350],{"type":771,"content":4351},[4352],{"text":4353,"type":775},"Fill half of your plate with a variety of vegetables",{"type":1313,"content":4355},[4356],{"type":771,"content":4357},[4358],{"text":4359,"type":775},"Fill one-fourth of your plate with protein (keeping in mind that one serving is about 4 ounces) ",{"type":1313,"content":4361},[4362],{"type":771,"content":4363},[4364],{"text":4365,"type":775},"Fill one-fourth of your plate with whole grains or starchy vegetables (brown rice, whole grain bun, sweet potato, potato salad, corn, etc.)",{"type":823,"attrs":4367,"content":4368},{"level":825},[4369],{"text":4370,"type":775},"Time To Fire Up The Grill! ",{"type":790,"attrs":4372},{"id":4097,"body":4373},[4374],{"url":4375,"_uid":4376,"image":4377,"component":802,"copyright_details":4381},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-c39e0e6a-3ca1-4ee5-b82d-fc0030a1e916",{"id":4378,"alt":4379,"name":7,"focus":48,"title":4379,"filename":4380,"copyright":7,"fieldtype":50},5029442,"Healthy Grilled Food","https://a.storyblok.com/f/115220/1100x1100/0fbd1a7613/healthy_grilled_food.png",[],{"type":771,"content":4383},[4384],{"text":4385,"type":775},"Barbecues often involve unhealthy foods, a lot of alcohol, and feeling like you need to take a nap because you ate too much. This can be especially harmful to boxers as an unhealthy diet and excessive drinking can lead to poor physical performance in the ring. This summer, it doesn't have to be this way. Boxers can enjoy a backyard party without feeling guilty about the food they eat or going into a food coma. By following these tips, boxers will be able to add a healthy spin to their barbecue while still enjoying the nice weather, good company, and great food… without compromising their health. ",{"type":823,"attrs":4387,"content":4388},{"level":825},[4389],{"text":2815,"type":775},{"type":771,"content":4391},[4392,4393,4397],{"text":917,"type":775},{"text":919,"type":775,"marks":4394},[4395],{"type":780,"attrs":4396},{"href":923,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":2824,"type":775},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4399,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4404,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4405,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4400,"component":118,"meta_info":4401,"meta_title":7,"block_image":4402,"cover_image":4403,"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},[],[],"2022-07-07 00:00",{"_uid":4408,"title":4027,"plugin":43,"description":4409},"43ff6a76-b2e9-4371-b083-97ceda64cc7a","Learn how to eat healthy this BBQ season with professional dietitian tips for smart grilling.",{"id":4411,"alt":4027,"name":7,"focus":48,"title":4027,"filename":4412,"copyright":7,"fieldtype":50},5029258,"https://a.storyblok.com/f/115220/2400x990/5cd077ea81/fire-up-the-grill-with-these-five-tips-for-healthy-grilling.png",[],"fire-up-the-grill-with-these-five-tips-for-healthy-grilling","blogs/fire-up-the-grill-with-these-five-tips-for-healthy-grilling",-4810,[960],"76c10c1f-39ff-4983-861e-1424531e3296","2022-06-21T00:00:00.000Z",[],{"name":4422,"created_at":4423,"published_at":4424,"updated_at":4425,"id":4426,"uuid":4427,"content":4428,"slug":4884,"full_slug":4885,"sort_by_date":48,"position":4886,"tag_list":4887,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":4888,"first_published_at":4889,"release_id":48,"lang":60,"path":964,"alternates":4890,"default_full_slug":48,"translated_slugs":48},"Stay Cool! Best Hydrating Foods For Those Hot Summer Days","2022-04-28T09:08:24.689Z","2022-09-26T19:52:15.268Z","2022-09-26T19:52:15.312Z",129631553,"0ac70970-ea9d-4490-b12a-fe3dde45fb70",{"_uid":4429,"faqs":4430,"title":4422,"topic":4447,"author":4462,"content":4467,"category":4869,"schedule":3250,"component":945,"meta_info":4877,"cover_image":4880,"description":4879,"contributors":4883},"69a56e07-48ab-401d-a893-4374c8532747",[4431,4435,4439,4443],{"_uid":4432,"answer":4433,"question":4434,"component":724},"73df1736-df1c-42ba-b290-a6c301e35ac5","Hydration is important because roughly 60% of the human body is made of water. So you can guess water is pretty important for overall health. Still, it is estimated that 75% of the U.S. population is chronically dehydrated. Dehydration can negatively affect health, causing headaches, fatigue, muscle cramps, and low blood pressure. It can also impair athletic physical performance, which can be an issue for athletes and boxers alike. If not addressed, prolonged dehydration can lead to serious complications such as increased heart rate and organ failure.\n\nTo meet your hydration needs, health professionals recommend drinking a minimum of 64 to 96 fluid ounces – eight to twelve cups – of water daily, which works for most people. However, if you are a boxer who is sweating excessively from your workouts, or someone who spends a lot of time out in the heat, you may need to consume more. Beyond drinking more fluids, a way to increase your fluid intake is to ‘eat your water’ with these water-rich foods.","Why is hydration important?",{"_uid":4436,"answer":4437,"question":4438,"component":724},"f39fd2ed-b028-4bd2-aca9-dcc3b41af796","To meet your hydration needs, health professionals recommend drinking a minimum of 64 to 96 fluid ounces – eight to twelve cups – of water daily, which works for most people. However, if you are a boxer who is sweating excessively from your workouts, or someone who spends a lot of time out in the heat, you may need to consume more. Beyond drinking more fluids, a way to increase your fluid intake is to ‘eat your water’ with these water-rich foods.","How much water do I need to drink each day?",{"_uid":4440,"answer":4441,"question":4442,"component":724},"6e1471a8-99e7-40fa-9305-da6c5deef0fa","Here are some examples of hydrating foods:\nFruits\nWatermelon: One of the most hydrating fruits, watermelon is also a rich source of vitamin C and potassium.\nStrawberries: An antioxidant food, strawberries are an excellent source of vitamin C and fiber.\nCantaloupe: An excellent source of vitamin C, cantaloupe also provides beta-carotene, which the body converts into vitamin A.\nPeaches: Rich in fiber, peaches are also a good source of vitamin C, which acts as an antioxidant.\nOranges: An excellent source of vitamin C, oranges also provide fiber and folate.\nGrapefruit: Rich in water and vitamin C, grapefruit contains great amounts of vitamin A.\nPineapple: A nutrient powerhouse, pineapple is an excellent source of vitamin C, fiber, manganese and B vitamins.\nVegetables\nCucumber: A water-rich food, cucumber is known for its high vitamin K content.\nLettuce: This low-calorie leafy green is an excellent source of vitamin K.\nSpinach: A nutrient powerhouse, spinach contains large amounts of vitamins A, C, K, as well as iron, folate and fiber.\nCelery: Beyond providing a high content of water, celery is a great source of fiber and potassium.\nZucchini: Rich in many nutrients, zucchini is an excellent source of vitamin A.\nTomatoes: Known for their antioxidant benefits, tomatoes are also a good source of vitamin C and potassium.\nBell peppers: An excellent source of vitamin C, bell peppers also contain fiber and vitamin A.\nCabbage: Rich in vitamin C and vitamin K, cabbage contains powerful antioxidants.","What are some examples of hydrating foods?",{"_uid":4444,"answer":4445,"question":4446,"component":724},"b37dba91-8fb9-48aa-8e28-c3551ddaa4cd","Here are some ways to incorporate more hydrating foods into your diet:\n\nBreakfast\nTop your yogurt bowl with strawberries\nAdd tomatoes to your omelet or avocado toast\nPair your meal with a grapefruit or an orange\n\nLunch\nTry grilling zucchini at your next barbecue\nSaute spinach with garlic and lemon as a side dish\nAdd lettuce to your sandwich or wrap\n\nSnacks\nPack watermelon slices and pineapple for a beach day\nAdd cucumber to your water or enjoy it in a green juice\nDip celery into hummus or peanut butter\n\nDinner\nAdd bell peppers or cabbage into a stir-fry\nTry a new stuffed bell pepper recipe\nSwap pasta for spiralized zucchini for a healthier noodle option\n\nDessert\nEnjoy a juicy peach for a healthier sweet treat\nTop your favorite ice cream with fresh berries\nTry watermelon with a squeeze of lime and a pinch of chili powder","How can I incorporate more hydrating foods into my diet?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":4448,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":4460,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":4461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":4449,"component":39,"meta_info":4457,"block_image":4458,"cover_image":4459,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4450,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4455,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4456,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4451,"component":118,"meta_info":4452,"meta_title":7,"block_image":4453,"cover_image":4454,"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":1000,"created_at":1001,"published_at":1002,"updated_at":1003,"id":1004,"uuid":1005,"content":4463,"slug":1016,"full_slug":1017,"sort_by_date":48,"position":501,"tag_list":4465,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":1019,"first_published_at":1020,"release_id":48,"lang":60,"path":48,"alternates":4466,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1007,"_uid":1008,"name":1009,"photo":4464,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1013,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1014,"social_link_instagram":1015,"social_link_pinterest":7},{"id":1011,"alt":1009,"name":1009,"focus":48,"title":1009,"filename":1012,"copyright":7,"fieldtype":50},[],[],{"type":768,"content":4468},[4469,4473,4515,4518,4523,4528,4540,4584,4591,4602,4652,4657,4662,4673,4693,4698,4709,4729,4734,4745,4765,4770,4781,4801,4806,4817,4837,4842,4854,4858],{"type":771,"content":4470},[4471],{"text":4472,"type":775},"Summertime is here! It’s time to get out your flip flops, sunscreen, beach towel, and … cucumbers? As much as we love sunbathing, the warmer weather can increase the risk of dehydration. Being out in the heat can lead to excessive sweating as your body tries to cool itself down, and if you are not properly replenishing these fluids, you may become dehydrated.",{"type":771,"content":4474},[4475,4477,4483,4485,4491,4493,4499,4501,4507,4509,4514],{"text":4476,"type":775},"In fact, did you know that roughly ",{"text":4478,"type":775,"marks":4479},"60%",[4480],{"type":780,"attrs":4481},{"href":4482,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/",{"text":4484,"type":775}," of the human body is made of water? So you can guess water is pretty important for overall health. Still, it is estimated that ",{"text":4486,"type":775,"marks":4487},"75%",[4488],{"type":780,"attrs":4489},{"href":4490,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/books/NBK555956/",{"text":4492,"type":775}," of the U.S. population is chronically dehydrated. Dehydration can ",{"text":4494,"type":775,"marks":4495},"negatively affect health",[4496],{"type":780,"attrs":4497},{"href":4498,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6282244/",{"text":4500,"type":775},", causing headaches, fatigue, muscle cramps, and low blood pressure. It can also ",{"text":4502,"type":775,"marks":4503},"impair athletic physical performance",[4504],{"type":780,"attrs":4505},{"href":4506,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://link.springer.com/article/10.2165/00007256-200737100-00006",{"text":4508,"type":775},", which can be an issue for athletes and boxers alike. If not addressed, prolonged dehydration can lead to serious complications such as increased heart rate and ",{"text":4510,"type":775,"marks":4511},"organ failure",[4512],{"type":780,"attrs":4513},{"href":4490,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":1991,"type":775},{"type":771,"content":4516},[4517],{"text":4437,"type":775},{"type":823,"attrs":4519,"content":4520},{"level":825},[4521],{"text":4522,"type":775},"Best Hydrating Foods To Eat This Summer",{"type":823,"attrs":4524,"content":4525},{"level":854},[4526],{"text":4527,"type":775},"Fruits",{"type":790,"attrs":4529},{"id":4530,"body":4531},"26e48f16-4bd3-4f96-b42f-50b81efe576c",[4532],{"url":4533,"_uid":4534,"image":4535,"component":802,"copyright_details":4539},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-a523747c-3465-4b2f-9abc-ce5be038be57",{"id":4536,"alt":4537,"name":7,"focus":48,"title":4537,"filename":4538,"copyright":7,"fieldtype":50},4608309,"Pineapple slices","https://a.storyblok.com/f/115220/1100x1100/ea0ccc6e48/pineapple.png",[],{"type":1310,"content":4541},[4542,4548,4554,4560,4566,4572,4578],{"type":1313,"content":4543},[4544],{"type":771,"content":4545},[4546],{"text":4547,"type":775},"Watermelon: One of the most hydrating fruits, watermelon is also a rich source of vitamin C and potassium. ",{"type":1313,"content":4549},[4550],{"type":771,"content":4551},[4552],{"text":4553,"type":775},"Strawberries: An antioxidant food, strawberries are an excellent source of vitamin C and fiber. ",{"type":1313,"content":4555},[4556],{"type":771,"content":4557},[4558],{"text":4559,"type":775},"Cantaloupe: An excellent source of vitamin C, cantaloupe also provides beta-carotene, which the body converts into vitamin A.",{"type":1313,"content":4561},[4562],{"type":771,"content":4563},[4564],{"text":4565,"type":775},"Peaches: Rich in fiber, peaches are also a good source of vitamin C, which acts as an antioxidant.",{"type":1313,"content":4567},[4568],{"type":771,"content":4569},[4570],{"text":4571,"type":775},"Oranges: An excellent source of vitamin C, oranges also provide fiber and folate.",{"type":1313,"content":4573},[4574],{"type":771,"content":4575},[4576],{"text":4577,"type":775},"Grapefruit: Rich in water and vitamin C, grapefruit contains great amounts of vitamin A. ",{"type":1313,"content":4579},[4580],{"type":771,"content":4581},[4582],{"text":4583,"type":775},"Pineapple: A nutrient powerhouse, pineapple is an excellent source of vitamin C, fiber, manganese and B vitamins.",{"type":823,"attrs":4585,"content":4586},{"level":854},[4587,4589],{"text":4588,"type":775},"Vegetables",{"type":4590},"hard_break",{"type":790,"attrs":4592},{"id":4530,"body":4593},[4594],{"url":4595,"_uid":4596,"image":4597,"component":802,"copyright_details":4601},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-6c0db8ba-45e4-4433-9f94-98c650c8e0b3",{"id":4598,"alt":4599,"name":7,"focus":48,"title":4599,"filename":4600,"copyright":7,"fieldtype":50},4608310,"Cucumber and tomato salad","https://a.storyblok.com/f/115220/1100x1100/3d01043b4c/cucumber_salad.png",[],{"type":1310,"content":4603},[4604,4610,4616,4622,4628,4634,4640,4646],{"type":1313,"content":4605},[4606],{"type":771,"content":4607},[4608],{"text":4609,"type":775},"Cucumber: A water-rich food, cucumber is known for its high vitamin K content.",{"type":1313,"content":4611},[4612],{"type":771,"content":4613},[4614],{"text":4615,"type":775},"Lettuce: This low-calorie leafy green is an excellent source of vitamin K. ",{"type":1313,"content":4617},[4618],{"type":771,"content":4619},[4620],{"text":4621,"type":775},"Spinach: A nutrient powerhouse, spinach contains large amounts of vitamins A, C, and K, as well as iron, folate, and fiber.",{"type":1313,"content":4623},[4624],{"type":771,"content":4625},[4626],{"text":4627,"type":775},"Celery: Beyond providing a high content of water, celery is a great source of fiber and potassium. ",{"type":1313,"content":4629},[4630],{"type":771,"content":4631},[4632],{"text":4633,"type":775},"Zucchini: Rich in many nutrients, zucchini is an excellent source of vitamin A.",{"type":1313,"content":4635},[4636],{"type":771,"content":4637},[4638],{"text":4639,"type":775},"Tomatoes: Known for their antioxidant benefits, tomatoes are also a good source of vitamin C and potassium.  ",{"type":1313,"content":4641},[4642],{"type":771,"content":4643},[4644],{"text":4645,"type":775},"Bell peppers: An excellent source of vitamin C, bell peppers also contain fiber and vitamin A. ",{"type":1313,"content":4647},[4648],{"type":771,"content":4649},[4650],{"text":4651,"type":775},"Cabbage: Rich in vitamin C and vitamin K, cabbage contains powerful antioxidants.",{"type":823,"attrs":4653,"content":4654},{"level":825},[4655],{"text":4656,"type":775},"How To Incorporate These Foods Into Your Diet",{"type":823,"attrs":4658,"content":4659},{"level":854},[4660],{"text":4661,"type":775},"Breakfast",{"type":790,"attrs":4663},{"id":4530,"body":4664},[4665],{"url":4666,"_uid":4667,"image":4668,"component":802,"copyright_details":4672},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-373239d1-2914-4306-b62e-464210c2658e",{"id":4669,"alt":4670,"name":7,"focus":48,"title":4670,"filename":4671,"copyright":7,"fieldtype":50},4608311,"Grapefruit for breakfast","https://a.storyblok.com/f/115220/1100x1100/46628c46de/grapefruit.png",[],{"type":1310,"content":4674},[4675,4681,4687],{"type":1313,"content":4676},[4677],{"type":771,"content":4678},[4679],{"text":4680,"type":775},"Top your yogurt bowl with strawberries",{"type":1313,"content":4682},[4683],{"type":771,"content":4684},[4685],{"text":4686,"type":775},"Add tomatoes to your omelet or avocado toast",{"type":1313,"content":4688},[4689],{"type":771,"content":4690},[4691],{"text":4692,"type":775},"Pair your meal with a grapefruit or an orange",{"type":823,"attrs":4694,"content":4695},{"level":854},[4696],{"text":4697,"type":775},"Lunch",{"type":790,"attrs":4699},{"id":4530,"body":4700},[4701],{"url":4702,"_uid":4703,"image":4704,"component":802,"copyright_details":4708},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-1ace058d-1574-4fb7-b094-a2e8b36c7cfc",{"id":4705,"alt":4706,"name":7,"focus":48,"title":4706,"filename":4707,"copyright":7,"fieldtype":50},4608319,"Sauteed spinach with garlic","https://a.storyblok.com/f/115220/1100x1100/de82968dc4/spinach_garlic.png",[],{"type":1310,"content":4710},[4711,4717,4723],{"type":1313,"content":4712},[4713],{"type":771,"content":4714},[4715],{"text":4716,"type":775},"Try grilling zucchini at your next barbecue ",{"type":1313,"content":4718},[4719],{"type":771,"content":4720},[4721],{"text":4722,"type":775},"Saute spinach with garlic and lemon as a side dish",{"type":1313,"content":4724},[4725],{"type":771,"content":4726},[4727],{"text":4728,"type":775},"Add lettuce to your sandwich or wrap",{"type":823,"attrs":4730,"content":4731},{"level":854},[4732],{"text":4733,"type":775},"Snacks",{"type":790,"attrs":4735},{"id":4530,"body":4736},[4737],{"url":4738,"_uid":4739,"image":4740,"component":802,"copyright_details":4744},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-c7c4ef82-6cdb-4788-8032-621e4848497a",{"id":4741,"alt":4742,"name":7,"focus":48,"title":4742,"filename":4743,"copyright":7,"fieldtype":50},4608320,"Cucumber water","https://a.storyblok.com/f/115220/1100x1100/12aaa3915b/cucumber_water.png",[],{"type":1310,"content":4746},[4747,4753,4759],{"type":1313,"content":4748},[4749],{"type":771,"content":4750},[4751],{"text":4752,"type":775},"Pack watermelon slices and pineapple for a beach day",{"type":1313,"content":4754},[4755],{"type":771,"content":4756},[4757],{"text":4758,"type":775},"Add cucumber to your water or enjoy it in a green juice",{"type":1313,"content":4760},[4761],{"type":771,"content":4762},[4763],{"text":4764,"type":775},"Dip celery into hummus or peanut butter",{"type":823,"attrs":4766,"content":4767},{"level":854},[4768],{"text":4769,"type":775},"Dinner",{"type":790,"attrs":4771},{"id":4530,"body":4772},[4773],{"url":4774,"_uid":4775,"image":4776,"component":802,"copyright_details":4780},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-2eb3f2bb-bfc0-453b-8634-02cd7d88df05",{"id":4777,"alt":4778,"name":7,"focus":48,"title":4778,"filename":4779,"copyright":7,"fieldtype":50},4608322,"Zucchini Spaghetti ","https://a.storyblok.com/f/115220/1100x1100/a1da598d1b/zucchini_spaghetti.png",[],{"type":1310,"content":4782},[4783,4789,4795],{"type":1313,"content":4784},[4785],{"type":771,"content":4786},[4787],{"text":4788,"type":775},"Add bell peppers or cabbage into a stir-fry",{"type":1313,"content":4790},[4791],{"type":771,"content":4792},[4793],{"text":4794,"type":775},"Try a new stuffed bell pepper recipe ",{"type":1313,"content":4796},[4797],{"type":771,"content":4798},[4799],{"text":4800,"type":775},"Swap pasta for spiralized zucchini for a healthier noodle option",{"type":823,"attrs":4802,"content":4803},{"level":854},[4804],{"text":4805,"type":775},"Dessert",{"type":790,"attrs":4807},{"id":4530,"body":4808},[4809],{"url":4810,"_uid":4811,"image":4812,"component":802,"copyright_details":4816},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-e1640e55-85e6-49d6-94f6-236f634a9fba",{"id":4813,"alt":4814,"name":7,"focus":48,"title":4814,"filename":4815,"copyright":7,"fieldtype":50},4608342,"Watermelon with chili powder","https://a.storyblok.com/f/115220/1100x1100/d5956ace18/watermelon.png",[],{"type":1310,"content":4818},[4819,4825,4831],{"type":1313,"content":4820},[4821],{"type":771,"content":4822},[4823],{"text":4824,"type":775},"Enjoy a juicy peach for a healthier sweet treat",{"type":1313,"content":4826},[4827],{"type":771,"content":4828},[4829],{"text":4830,"type":775},"Top your favorite ice cream with fresh berries",{"type":1313,"content":4832},[4833],{"type":771,"content":4834},[4835],{"text":4836,"type":775},"Try watermelon with a squeeze of lime and a pinch of chili powder",{"type":823,"attrs":4838,"content":4839},{"level":825},[4840],{"text":4841,"type":775},"Hydration Is Key",{"type":771,"content":4843},[4844,4846,4852],{"text":4845,"type":775},"Staying hydrated is extremely important for human health. If you’re a boxer, you need to ensure you ",{"text":4847,"type":775,"marks":4848},"properly hydrate",[4849],{"type":780,"attrs":4850},{"href":4851,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/hydration-for-boxers-before-during-and-after-a-workout/",{"text":4853,"type":775}," before, during, and after a workout. In the summertime, there is a higher risk for dehydration, especially for active individuals. While drinking plenty of water is essential for good health, boxers should also consume water-rich foods such as fruits and vegetables to prevent dehydration. These foods also happen to be extremely nutritious and beneficial for health. During the summer months, it’s a good idea to make your reusable water bottle your travel buddy, and to stock up on healthy, water-rich foods to keep you nourished and hydrated.",{"type":823,"attrs":4855,"content":4856},{"level":825},[4857],{"text":2815,"type":775},{"type":771,"content":4859},[4860,4862,4867],{"text":4861,"type":775},"Are you ready to eat and train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":809,"type":775,"marks":4863},[4864],{"type":780,"attrs":4865},{"href":4866,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":4868,"type":775}," and train with real fighters from the comfort of your own home.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4870,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4875,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4876,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4871,"component":118,"meta_info":4872,"meta_title":7,"block_image":4873,"cover_image":4874,"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":4878,"title":4422,"plugin":43,"description":4879},"fa382667-d590-4180-a5c6-56077f0fee68","Did you know that hydration goes beyond drinking water? Here are the most hydrating foods to beat the heat this summer.",{"id":4881,"alt":4422,"name":7,"focus":48,"title":4422,"filename":4882,"copyright":7,"fieldtype":50},4607729,"https://a.storyblok.com/f/115220/2400x990/bb42b7a587/stay-cool-best-hydrating-foods-for-those-hot-summer-days.png",[],"best-hydrating-foods","blogs/best-hydrating-foods",-4670,[960],"1a677878-0826-480e-9f7e-ab49bc932c20","2022-05-28T00:00:00.000Z",[],{"name":4892,"created_at":4893,"published_at":4894,"updated_at":4895,"id":4896,"uuid":4897,"content":4898,"slug":5336,"full_slug":5337,"sort_by_date":48,"position":5338,"tag_list":5339,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":5340,"first_published_at":5341,"release_id":48,"lang":60,"path":964,"alternates":5342,"default_full_slug":48,"translated_slugs":48},"On The Move? Stick To Your Boxer’s Diet While Traveling ","2022-04-12T08:46:49.949Z","2022-09-26T19:52:52.476Z","2022-09-26T19:52:52.514Z",123952999,"2a8c544d-ae9c-43ae-9071-fe416a7f8d36",{"_uid":4899,"faqs":4900,"title":4937,"topic":4938,"author":4953,"content":4958,"category":5319,"schedule":5327,"component":945,"meta_info":5328,"cover_image":5331,"description":5330,"contributors":5335},"5c938382-96fd-48e7-a702-7bd5536acda4",[4901,4905,4909,4913,4917,4921,4925,4929,4933],{"_uid":4902,"answer":4903,"question":4904,"component":724},"3b643842-cc72-4e59-9e2e-1b6f7d752d40","To stick to a healthy diet while traveling, follow these five (5) tips:\n1. Pack healthy snacks\n2. Don’t skip breakfast\n3. Shop and eat local\n4. Eat balanced meals\n5. Keep moving every day","How can you stick to a healthy diet when traveling?",{"_uid":4906,"answer":4907,"question":4908,"component":724},"dd94725a-aa94-4bc3-8249-4d8b195c2c9a","Whether you’re catching a plane or driving on a road trip, having nutritious snacks on hand is crucial so that you don’t rely on airport snacks or convenience store foods. Consuming healthy snacks regularly allows you to stay nourished throughout the day, especially in between meals. It’s normal for your eating schedule to change while traveling, but having snacks can give you the consistency your body needs.","1. Pack healthy snacks",{"_uid":4910,"answer":4911,"question":4912,"component":724},"2b03fde2-6756-4140-82d5-2e5bf1495898","Travel-friendly snacks include:\n- Nuts\n- Seeds\n- Dried fruits\n- Whole grain crackers\n- Single-serve nut butter packets\n- Fruits: bananas, apples, oranges\n- Air-popped popcorn\n- Protein bars\n- Roasted chickpeas\n- Seaweed snacks\n- Homemade energy balls\nIf you happen to bring a cooler bag, make sure to pack fresh veggies with hummus, yogurt, and fresh fruit!","What are examples of travel-friendly snacks?",{"_uid":4914,"answer":4915,"question":4916,"component":724},"b1b962dd-53e0-4ea4-8c97-d90b0af4d529","No matter where you are, it’s important that you keep a good morning routine. Whether you choose to start your day by exercising, stretching, meditating, or going for a walk, one thing is certain: it must include a nutritious breakfast. If you’re staying in a hotel, take advantage of the healthy options at the buffet. If you’re renting a home, stock up on nutritious breakfast foods that you can make yourself. If you opt to go out for breakfast, choose lean proteins such as eggs and whole grain toast, and always pair it with a bowl of fruit. By starting your day with a balanced meal, you provide your body with the energy it needs to go through the day.","2. Don’t skip breakfast",{"_uid":4918,"answer":4919,"question":4920,"component":724},"188dd9a6-4853-4618-b2e7-3243f01725fb","Examples of healthy breakfast meals include:\n- Bowl of oatmeal with fresh fruit and seeds\n- Egg white omelet with sauteed vegetables\n- A slice of whole grain toast with avocado\n- Yogurt parfait with fresh berries and granola\n- Smoothie with leafy greens, fruits, and nut butter","What are examples of healthy breakfast meals?",{"_uid":4922,"answer":4923,"question":4924,"component":724},"923e473f-343c-463b-a0fd-db1033ba8f26","A large part of traveling and learning about new cultures is exploring the regional cuisine and traditional foods. Stop by the local farmer’s market and food hall. Ask for directions to local restaurants that offer traditionally prepared foods. Oftentimes, you will get to try exotic fruits, in-season vegetables, and freshly made meals with wholesome ingredients. It’s also a good idea to hit the local grocery store and stock up on staple items that you can keep in your hotel fridge.","3. Shop and eat local",{"_uid":4926,"answer":4927,"question":4928,"component":724},"b5c6f8a3-6487-4eb3-b5ff-d989403743ed","Examples of on-the-go grocery store staples include:\n- Fresh fruits and pre-cut vegetables\n- Nuts and seeds\n- Yogurt\n- Whole grain crackers or bread\n- Healthy dips and spreads","What are examples of on-the-go grocery store staples?",{"_uid":4930,"answer":4931,"question":4932,"component":724},"35bcc3f4-f78c-4aef-b17e-f2dc1c7de280","It’s easy to “fall off the wagon” while traveling. As people gravitate towards more indulgent foods on vacation, they sometimes let themselves go when it comes to keeping their healthy fitness and eating routines. Although you should definitely indulge during your trip, there is a way to properly do it while still keeping a balanced diet. One strategy is to consume a colorful diet, aiming to eat as many colored foods as you can. You can accomplish this by consuming at least one fruit or vegetable with every meal and snack. Another way to keep a balanced diet is to follow the healthy plate guidelines; ensuring your plate has fruits, vegetables, lean proteins, and whole grains, in the right proportions. For example, if you are enjoying a pasta dish in Italy, start the meal with a salad, or ask for a side of roasted vegetables. Lastly, make sure your snacks are also balanced. They should provide at least two of the three macronutrients – carbohydrates, protein, and fat. Always pair carbohydrates such as fruits, vegetables, and whole grains with a source of protein or healthy fat, such as a nut butter, hummus, yogurt, or nuts.","4. Eat balanced meals",{"_uid":4934,"answer":4935,"question":4936,"component":724},"a438eb43-a7eb-426a-ab8c-8cdcf81bd266","Although you may not be able to bring your boxing bag in your carry-on, you can still get in great workouts while traveling. Here are a few ways to keep a healthy fitness routine while away:\n- Walk everywhere: If a destination is within a mile, walk there. This allows you to better immerse yourself in the local culture, see things close up and personally, and the best part – burn extra calories by getting in more steps.\n- Take part in outdoor activities: If you’re able to, explore the outdoors by adding bike tours, hiking, trail walks, or beach walks to your itinerary.\n- Travel-ready workouts","5. Keep moving every day","On The Move? Stick To Your Boxer’s Diet While Traveling",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":4939,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":4951,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":4952,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":4940,"component":39,"meta_info":4948,"block_image":4949,"cover_image":4950,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4941,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4946,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4947,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4942,"component":118,"meta_info":4943,"meta_title":7,"block_image":4944,"cover_image":4945,"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":1000,"created_at":1001,"published_at":1002,"updated_at":1003,"id":1004,"uuid":1005,"content":4954,"slug":1016,"full_slug":1017,"sort_by_date":48,"position":501,"tag_list":4956,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":1019,"first_published_at":1020,"release_id":48,"lang":60,"path":48,"alternates":4957,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1007,"_uid":1008,"name":1009,"photo":4955,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1013,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1014,"social_link_instagram":1015,"social_link_pinterest":7},{"id":1011,"alt":1009,"name":1009,"focus":48,"title":1009,"filename":1012,"copyright":7,"fieldtype":50},[],[],{"type":768,"content":4959},[4960,4964,4969,4973,4985,4989,4994,5062,5066,5070,5081,5084,5089,5121,5125,5136,5139,5144,5176,5180,5191,5209,5213,5224,5228,5300,5305,5309],{"type":771,"content":4961},[4962],{"text":4963,"type":775},"It’s time to put the coats away … summertime is here. With the warmer weather just around the corner, people are getting ready to spend more time traveling and exploring new destinations. Although traveling is a great thing, it can certainly affect people’s healthy routines, especially when it comes to diet and fitness habits. But don’t worry! We have five (5) easy tips to help you stick to your healthy boxer diet during your next vacation.",{"type":823,"attrs":4965,"content":4966},{"level":825},[4967],{"text":4968,"type":775},"5 Tips To Stick To Your Boxer’s Diet On-The-Go",{"type":823,"attrs":4970,"content":4971},{"level":854},[4972],{"text":4908,"type":775},{"type":790,"attrs":4974},{"id":4975,"body":4976},"6a0ae1d8-f93f-4140-8220-fcedc4f9885c",[4977],{"url":4978,"_uid":4979,"image":4980,"component":802,"copyright_details":4984},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-2b57ed21-3245-4675-ac71-8260d7b0b5b0",{"id":4981,"alt":4982,"name":7,"focus":48,"title":4982,"filename":4983,"copyright":7,"fieldtype":50},4415815,"Pack Healthy Snacks","https://a.storyblok.com/f/115220/1100x1100/c5abc46878/pack_healthy_snacks.png",[],{"type":771,"content":4986},[4987],{"text":4988,"type":775},"Whether you’re catching a plane or taking a road trip, having nutritious snacks on hand is crucial so that you don’t rely on airport snacks or convenience store foods. Consuming healthy snacks regularly allows you to stay nourished throughout the day, especially in between meals. It’s normal for your eating schedule to change while traveling, but having snacks can give you the consistency your body needs.",{"type":823,"attrs":4990,"content":4991},{"level":854},[4992],{"text":4993,"type":775},"Travel-friendly snacks include:",{"type":1310,"content":4995},[4996,5002,5008,5014,5020,5026,5032,5038,5044,5050,5056],{"type":1313,"content":4997},[4998],{"type":771,"content":4999},[5000],{"text":5001,"type":775},"Nuts",{"type":1313,"content":5003},[5004],{"type":771,"content":5005},[5006],{"text":5007,"type":775},"Seeds",{"type":1313,"content":5009},[5010],{"type":771,"content":5011},[5012],{"text":5013,"type":775},"Dried fruits",{"type":1313,"content":5015},[5016],{"type":771,"content":5017},[5018],{"text":5019,"type":775},"Whole grain crackers",{"type":1313,"content":5021},[5022],{"type":771,"content":5023},[5024],{"text":5025,"type":775},"Single-serve nut butter packets",{"type":1313,"content":5027},[5028],{"type":771,"content":5029},[5030],{"text":5031,"type":775},"Fruits: bananas, apples, oranges",{"type":1313,"content":5033},[5034],{"type":771,"content":5035},[5036],{"text":5037,"type":775},"Air-popped popcorn",{"type":1313,"content":5039},[5040],{"type":771,"content":5041},[5042],{"text":5043,"type":775},"Protein bars",{"type":1313,"content":5045},[5046],{"type":771,"content":5047},[5048],{"text":5049,"type":775},"Roasted chickpeas",{"type":1313,"content":5051},[5052],{"type":771,"content":5053},[5054],{"text":5055,"type":775},"Seaweed snacks",{"type":1313,"content":5057},[5058],{"type":771,"content":5059},[5060],{"text":5061,"type":775},"Homemade energy balls",{"type":771,"content":5063},[5064],{"text":5065,"type":775},"If you happen to bring a cooler bag, make sure to pack fresh veggies with hummus, yogurt, and fresh fruit!",{"type":823,"attrs":5067,"content":5068},{"level":854},[5069],{"text":4916,"type":775},{"type":790,"attrs":5071},{"id":4975,"body":5072},[5073],{"url":5074,"_uid":5075,"image":5076,"component":802,"copyright_details":5080},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-2a8bcd58-7e52-460f-ac83-9c93debe9bf0",{"id":5077,"alt":5078,"name":7,"focus":48,"title":5078,"filename":5079,"copyright":7,"fieldtype":50},4416071,"Granola, Fruit, and Yogurt ","https://a.storyblok.com/f/115220/1100x1100/c1b5a962c2/granola_fruit_yogurt.png",[],{"type":771,"content":5082},[5083],{"text":4915,"type":775},{"type":823,"attrs":5085,"content":5086},{"level":854},[5087],{"text":5088,"type":775},"Examples of healthy breakfast meals include:",{"type":1310,"content":5090},[5091,5097,5103,5109,5115],{"type":1313,"content":5092},[5093],{"type":771,"content":5094},[5095],{"text":5096,"type":775},"Bowl of oatmeal with fresh fruit, seeds, and nuts",{"type":1313,"content":5098},[5099],{"type":771,"content":5100},[5101],{"text":5102,"type":775},"Egg white omelet with sauteed vegetables",{"type":1313,"content":5104},[5105],{"type":771,"content":5106},[5107],{"text":5108,"type":775},"A slice of whole grain toast with avocado",{"type":1313,"content":5110},[5111],{"type":771,"content":5112},[5113],{"text":5114,"type":775},"Yogurt parfait with fresh berries and granola",{"type":1313,"content":5116},[5117],{"type":771,"content":5118},[5119],{"text":5120,"type":775},"Smoothie with leafy greens, fruit, and nut butter",{"type":823,"attrs":5122,"content":5123},{"level":854},[5124],{"text":4924,"type":775},{"type":790,"attrs":5126},{"id":4975,"body":5127},[5128],{"url":5129,"_uid":5130,"image":5131,"component":802,"copyright_details":5135},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-749a56a0-5862-44bd-9011-f0b8454ac620",{"id":5132,"alt":5133,"name":7,"focus":48,"title":5133,"filename":5134,"copyright":7,"fieldtype":50},4416123,"Farmers Market Fruit Cups","https://a.storyblok.com/f/115220/1100x1100/c67f11db2e/fruit_cups.png",[],{"type":771,"content":5137},[5138],{"text":4923,"type":775},{"type":823,"attrs":5140,"content":5141},{"level":854},[5142],{"text":5143,"type":775},"Examples of on-the-go grocery store staples include:",{"type":1310,"content":5145},[5146,5152,5158,5164,5170],{"type":1313,"content":5147},[5148],{"type":771,"content":5149},[5150],{"text":5151,"type":775},"Fresh fruits and pre-cut vegetables",{"type":1313,"content":5153},[5154],{"type":771,"content":5155},[5156],{"text":5157,"type":775},"Nuts and seeds",{"type":1313,"content":5159},[5160],{"type":771,"content":5161},[5162],{"text":5163,"type":775},"Yogurt",{"type":1313,"content":5165},[5166],{"type":771,"content":5167},[5168],{"text":5169,"type":775},"Whole grain crackers or bread",{"type":1313,"content":5171},[5172],{"type":771,"content":5173},[5174],{"text":5175,"type":775},"Healthy dips and spreads",{"type":823,"attrs":5177,"content":5178},{"level":854},[5179],{"text":4932,"type":775},{"type":790,"attrs":5181},{"id":4975,"body":5182},[5183],{"url":5184,"_uid":5185,"image":5186,"component":802,"copyright_details":5190},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-cc473502-6ef0-49c8-b9f3-bd8e3f8a2c90",{"id":5187,"alt":5188,"name":7,"focus":48,"title":5188,"filename":5189,"copyright":7,"fieldtype":50},4416089,"Eat Balanced Meals","https://a.storyblok.com/f/115220/1100x1100/0dcab67394/balanced_meals.png",[],{"type":771,"content":5192},[5193,5195,5200,5202,5207],{"text":5194,"type":775},"It’s easy to “fall off the wagon” while traveling. As people gravitate towards more indulgent foods on vacation, they sometimes let themselves go when it comes to keeping their healthy fitness and eating routines. Although you should definitely indulge during your trip, there is a way to properly do it while still keeping a balanced diet. One strategy is to consume a ",{"text":5196,"type":775,"marks":5197},"colorful diet",[5198],{"type":780,"attrs":5199},{"href":3036,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":5201,"type":775},", aiming to eat as many colored foods as you can. You can accomplish this by consuming at least one fruit or vegetable with every meal and snack. Another way to keep a balanced diet is to follow the ",{"text":5203,"type":775,"marks":5204},"healthy plate guidelines",[5205],{"type":780,"attrs":5206},{"href":1617,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":5208,"type":775},"; ensuring your plate has fruits, vegetables, lean proteins, and whole grains, in the right proportions. For example, if you are enjoying a pasta dish in Italy, start the meal with a salad, or ask for a side of roasted vegetables. Lastly, make sure your snacks are also balanced. They should provide at least two of the three macronutrients – carbohydrates, protein, and fat. Always pair carbohydrates such as fruits, vegetables, and whole grains with a source of protein or healthy fat, such as a nut butter, hummus, yogurt, or nuts.",{"type":823,"attrs":5210,"content":5211},{"level":854},[5212],{"text":4936,"type":775},{"type":790,"attrs":5214},{"id":4975,"body":5215},[5216],{"url":5217,"_uid":5218,"image":5219,"component":802,"copyright_details":5223},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-52282025-fc5f-4096-98b7-0e0a6370fdd4",{"id":5220,"alt":5221,"name":7,"focus":48,"title":5221,"filename":5222,"copyright":7,"fieldtype":50},4416097,"Staying Active While Traveling","https://a.storyblok.com/f/115220/1100x1100/9aecc05d82/staying_active_while_traveling.png",[],{"type":771,"content":5225},[5226],{"text":5227,"type":775},"Although you may not be able to bring your boxing bag in your carry-on, you can still get in great workouts while traveling. Here are a few ways to keep a healthy fitness routine while away:",{"type":1310,"content":5229},[5230,5236,5242],{"type":1313,"content":5231},[5232],{"type":771,"content":5233},[5234],{"text":5235,"type":775},"Walk everywhere: If a destination is within a mile, walk there. This allows you to better immerse yourself in the local culture, see things close up and personally, and the best part – burn extra calories by getting in more steps. ",{"type":1313,"content":5237},[5238],{"type":771,"content":5239},[5240],{"text":5241,"type":775},"Take part in outdoor activities: If you’re able to, explore the outdoors by adding bike tours, hiking, trail walks, or beach walks to your itinerary. ",{"type":1313,"content":5243},[5244,5248],{"type":771,"content":5245},[5246],{"text":5247,"type":775},"Travel-ready workouts:",{"type":1310,"content":5249},[5250,5260,5270,5280,5290],{"type":1313,"content":5251},[5252],{"type":771,"content":5253},[5254],{"text":5255,"type":775,"marks":5256},"10 Minute Full Body Beach Workout",[5257],{"type":780,"attrs":5258},{"href":5259,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-full-body-beach-workout/",{"type":1313,"content":5261},[5262],{"type":771,"content":5263},[5264],{"text":5265,"type":775,"marks":5266},"10 Minute Tabata HIIT Workout - No Equipment Needed",[5267],{"type":780,"attrs":5268},{"href":5269,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-tabata-hiit-workout-no-equipment-needed/",{"type":1313,"content":5271},[5272],{"type":771,"content":5273},[5274],{"text":5275,"type":775,"marks":5276},"Quick Cardio 10 Minute Jump Rope Workout",[5277],{"type":780,"attrs":5278},{"href":5279,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/training/quick-cardio-10-minute-jump-rope-workout/",{"type":1313,"content":5281},[5282],{"type":771,"content":5283},[5284],{"text":5285,"type":775,"marks":5286},"5 Minute MMA HIIT Workout - No Equipment!",[5287],{"type":780,"attrs":5288},{"href":5289,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-mma-hiit-workout-no-equipment/",{"type":1313,"content":5291},[5292],{"type":771,"content":5293},[5294],{"text":5295,"type":775,"marks":5296},"HIIT: Get In Shape With a 10-Minute Daily Workout",[5297],{"type":780,"attrs":5298},{"href":5299,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/training/hiit-get-in-shape-with-a-10-minute-daily-workout/",{"type":823,"attrs":5301,"content":5302},{"level":825},[5303],{"text":5304,"type":775},"Never Stop Moving",{"type":771,"content":5306},[5307],{"text":5308,"type":775},"Traveling is a great way to explore new places, learn about new cultures, meet new people, and try new cuisines. However, embarking on your fun vacation should not jeopardize your health. By following these five (5) tips, you will be able to enjoy your trip while keeping your healthy habits in check. This way, by the time your trip is over and you return home, it won’t be too much of an adjustment or a challenge to get back to your normal routine. Now that you know ways to stay healthy while traveling, don’t forget to pack your snacks and your workout gear for your next vacation!",{"type":771,"content":5310},[5311,5313,5317],{"text":5312,"type":775},"Are you ready to train like a fighter at home on your staycation or your next traveling adventure? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":809,"type":775,"marks":5314},[5315],{"type":780,"attrs":5316},{"href":4866,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":5318,"type":775}," and train with real fighters from the comfort of your own home, hotel room, or campsite.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":5320,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5325,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5321,"component":118,"meta_info":5322,"meta_title":7,"block_image":5323,"cover_image":5324,"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},[],[],"2022-05-23 00:00",{"_uid":5329,"title":4937,"plugin":43,"description":5330},"ca20fbb3-548a-4c90-b157-854620384e3d","As we gear up for a busy travel season practice sticking with your healthy diet and fitness routine and still enjoy your vacation!",{"id":5332,"alt":5333,"name":7,"focus":48,"title":5333,"filename":5334,"copyright":7,"fieldtype":50},4416122,"On The Move! Stick To Your Boxer’s Diet While Traveling","https://a.storyblok.com/f/115220/2400x990/16deee3a76/on-the-move-stick-to-your-boxers-diet-while-traveling.png",[],"on-the-move-stick-to-your-boxers-diet-while-traveling","blogs/on-the-move-stick-to-your-boxers-diet-while-traveling",-4470,[960],"3c4cffad-9fe7-4eb6-9dd3-897cb1a6e14c","2022-05-23T00:00:00.000Z",[],{"name":5344,"created_at":5345,"published_at":5346,"updated_at":5347,"id":5348,"uuid":5349,"content":5350,"slug":5765,"full_slug":5766,"sort_by_date":48,"position":5767,"tag_list":5768,"is_startpage":9,"parent_id":961,"meta_data":48,"group_id":5769,"first_published_at":5770,"release_id":48,"lang":60,"path":964,"alternates":5771,"default_full_slug":48,"translated_slugs":48},"Energy Boosting Snacks To Fight Off The Afternoon Crash","2022-03-31T18:33:10.994Z","2022-09-26T19:52:57.433Z","2022-09-26T19:52:57.478Z",120518690,"8be061dd-6a6f-4ac2-9d1f-3854e5ff3dd7",{"_uid":5351,"faqs":5352,"title":5344,"topic":5377,"author":5392,"content":5397,"category":5749,"schedule":5757,"component":945,"meta_info":5758,"cover_image":5761,"description":5760,"contributors":5764},"c0655609-45f1-4f63-aea0-a997bae84812",[5353,5357,5361,5365,5369,5373],{"_uid":5354,"answer":5355,"question":5356,"component":724},"e2488eca-43df-4508-9a9f-c611e2de9dd4","Here are three (3) nutrition-related reasons why you experience a mid-afternoon energy slump:\n1. Drop In Blood Sugar\n2. Lack of Nutrients\n3. Low-Calorie Diets","Why do you experience a mid-afternoon energy slump?",{"_uid":5358,"answer":5359,"question":5360,"component":724},"80ac0d91-8723-493a-99c9-a474192edc6e","The body has a very intricate and skillful way to ensure your blood sugar (glucose) levels are kept at steady levels, or in homeostasis. When you consume foods, especially carbohydrates, blood sugar increases, and the body releases insulin, the hormone responsible for metabolizing, or breaking down, sugar molecules. Insulin ensures that sugar is delivered to our cells for energy production. However, if you skip meals or go long periods without eating (such as in between meals), your blood sugar levels drop, making you feel fatigued, weak, or even lethargic. For example, people who skip breakfast and eat only two very large meals during the day are likely to experience an energy “crash” in between meals due to a dip in blood sugar. Instead, try eating smaller, more frequent meals throughout the day.","1. Drop In Blood Sugar",{"_uid":5362,"answer":5363,"question":5364,"component":724},"cc20e8e1-60b8-40ed-97fb-a4a2140f4dcb","Eating balanced meals is important for boxers to ensure they are meeting nutritional needs and giving the body what it needs to function at its best. As explained in Boxing Nutrition 101, boxers need to consume appropriate amounts of carbohydrates, protein, and fats, as well as micronutrients, such as vitamins and minerals. A low intake of either one of these macronutrients can result in low energy levels, weakness, and inability to concentrate. While eating too many refined carbohydrates (think: baked goods, candy, sugar-sweetened beverages) can disrupt your blood sugar levels and cause you to “crash” and feel tired, eating too much protein or fat, which take longer to digest, can also make you feel tired and sluggish. This is why having the right balance of macronutrients is ideal for sustaining energy levels throughout the day.","2. Lack of Nutrients",{"_uid":5366,"answer":5367,"question":5368,"component":724},"d7b09fff-f087-4ac9-954e-17b6a2cf8856","Eating a low-calorie diet, whether purposely or not, can significantly affect energy levels. The basal metabolic rate (BMR) is the amount of calories the body expends at a resting state. This is the minimum amount of energy (remember: calories equals energy) your body needs to simply survive and perform its daily functions. Consuming fewer calories than your body’s BMR causes many processes in the body to slow down (think: metabolism, digestion, energy production, oxygen delivery to the brain and muscle tissues, etc.). Consequently, this may cause you to experience fatigue and weakness. It is also challenging to meet nutritional needs on a low-calorie diet. A lack of vitamins and minerals can negatively impact energy production and well-being.","3. Low-Calorie Diets",{"_uid":5370,"answer":5371,"question":5372,"component":724},"37bc59f3-ed27-4c94-95d8-d8f20429e985","The body needs calories to produce energy. More importantly, the body needs carbohydrates, the primary source of energy, but it also needs protein and fats to help regulate blood glucose and prevent drastic spikes or drops in blood sugar levels. Other nutrients that play a role in energy production include vitamin B6, B12, folate, and iron. Regularly fueling the body is a great way to supply constant energy to the body. This is why snacking can be a very effective way to sustain energy throughout the day. However, we are not referring to potato chips and candy, but rather, balanced, nutrient-dense snacks. To create a balanced snack, pair at least two macronutrients, such as a carbohydrate and a protein. This will give you energy without a subsequent crash. Here are the best energy-boosting snacks to help combat that mid-day fatigue.","What are energy-boosting nutrients?",{"_uid":5374,"answer":5375,"question":5376,"component":724},"91677c62-e2e7-4c46-a644-5fe60767e06b","Here are some examples of energy-boosting snacks:\n- 2 whole grain rice cakes + 2 tbsp nut butter + 1 cup blueberries (topping) + sprinkle of cinnamon\n\n- ½ cup Greek or plant-based yogurt + ½ cup mixed berries + 2 tbsp hemp seeds or ¼ cup low-sugar granola\n\n- Banana roll-up: 1 medium whole wheat wrap + 1 banana + 1 tbsp peanut butter + 2 tbsp sliced almonds\n\n- 1 slice whole wheat toast + ¼ avocado + 1 hard boiled egg + lemon juice + salt and pepper\n\n- Veggies with hummus: 1 cup celery sticks, bell peppers, cucumber, or baby carrots + ¼ cup hummus\n\n- Apple slices with peanut butter: 1 apple + 1 tbsp peanut butter\n\n- ½ medium baked sweet potato + 1 hard boiled egg\n\n- 1 cup low-fat cottage cheese + ½ cup mixed fruits + 1 tbsp chia seeds or flax seeds\n\n- ½ cup roasted chickpeas\n\n- ½ cup edamame\n\n- Trail mix: ¼ cup mixed nuts + ¼ cup dried fruits\n\n- 12 whole grain crackers + ¼ cup canned tuna + ¼ cup hummus\n\nEnergy bites: 1 cup old-fashioned oats + 2/3 cup creamy peanut butter + 1/2 cup dark chocolate chips + 1/2 cup ground flax seeds + 2 tbsp maple syrup or honey + 1 tbsp chia seeds +1 tsp vanilla extract\n- In a large bowl, combine all ingredients; Stir well; Let it cool in the fridge for 15-30 minutes\n- Roll into 12 bite-size balls. Store in the fridge for up to one week\n\nChia pudding: ½ cup nut milk + 2 tbsp chia seeds\n- Pour ingredients into a mason jar or air-tight container and mix well; Ensure there is no clumping\n- Store it in the fridge overnight or for at least three hours\n- Top it with ½ banana, sliced + ¼ cup fresh berries + coconut shreds\n\nOvernight oats: ½ cup rolled oats + ½ cup nut milk + ¼ cup yogurt + ½ tsp vanilla extract\n- Pour ingredients into a mason jar or air-tight container and mix well\n- Store it in the fridge overnight or for at least three hours\n- Top it with ½ banana, sliced + ¼ cup fresh berries + 2 tbsp dark chocolate chips\n\nGreen smoothie: 1 cup milk + 1 frozen banana + 2 cups spinach or kale + 1 scoop protein powder + ¼ avocado\n- Blend all ingredients until smooth\n\nBerry smoothie: 1 cup milk + 1/2 frozen banana + 2 cups spinach + ½ cup frozen berries + 1 scoop protein powder\n- Blend all ingredients until smooth\n\nChocolate peanut butter smoothie: 1 cup milk + 1 large frozen banana + 1 tbsp cacao powder + 1 tbsp peanut butter + 1 tsp vanilla extract + sweetener to taste (optional)\n- Blend all ingredients until smooth","What are some energy-boosting snacks?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":5378,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":5390,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":5391,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":5379,"component":39,"meta_info":5387,"block_image":5388,"cover_image":5389,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":5380,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5385,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5386,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5381,"component":118,"meta_info":5382,"meta_title":7,"block_image":5383,"cover_image":5384,"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":1000,"created_at":1001,"published_at":1002,"updated_at":1003,"id":1004,"uuid":1005,"content":5393,"slug":1016,"full_slug":1017,"sort_by_date":48,"position":501,"tag_list":5395,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":1019,"first_published_at":1020,"release_id":48,"lang":60,"path":48,"alternates":5396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1007,"_uid":1008,"name":1009,"photo":5394,"component":757,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1013,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1014,"social_link_instagram":1015,"social_link_pinterest":7},{"id":1011,"alt":1009,"name":1009,"focus":48,"title":1009,"filename":1012,"copyright":7,"fieldtype":50},[],[],{"type":768,"content":5398},[5399,5403,5407,5412,5416,5435,5439,5463,5467,5470,5475,5478,5483,5495,5569,5580,5693,5704,5708,5727,5736],{"type":771,"content":5400},[5401],{"text":5402,"type":775},"It’s three in the afternoon. You start to doze off while staring at your computer screen, you find yourself scrolling through your phone instead of preparing for your next Zoom call, or you can’t find the strength to punch the boxing bag during your workout. It’s a fact: we have all experienced the dreadful afternoon slump. For boxers and athletes, this slump can feel like a punch to the gut (no pun intended!). They depend on sustained energy levels to endure high-intensity training.",{"type":771,"content":5404},[5405],{"text":5406,"type":775},"But why is it that we experience this mid-day crash? Here are three (3) nutrition-related reasons why this may be happening to you and my favorite quick recipes to combat them.",{"type":823,"attrs":5408,"content":5409},{"level":825},[5410],{"text":5411,"type":775},"3 Reasons Why You Are Hitting A Mid-Day Slump",{"type":823,"attrs":5413,"content":5414},{"level":854},[5415],{"text":5360,"type":775},{"type":771,"content":5417},[5418,5420,5426,5428,5433],{"text":5419,"type":775},"The body has a very intricate and skillful way to ensure your blood sugar (glucose) levels are kept at steady levels, or in homeostasis. When you consume foods, especially ",{"text":5421,"type":775,"marks":5422},"carbohydrates",[5423],{"type":780,"attrs":5424},{"href":5425,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian",{"text":5427,"type":775},", blood sugar increases, and the body releases insulin, the hormone responsible for metabolizing, or breaking down, sugar molecules. Insulin ensures that ",{"text":5429,"type":775,"marks":5430},"sugar",[5431],{"type":780,"attrs":5432},{"href":3461,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":5434,"type":775}," is delivered to our cells for energy production. However, if you skip meals or go long periods without eating (such as in between meals), your blood sugar levels drop, making you feel fatigued, weak, or even lethargic. For example, people who skip breakfast and eat only two very large meals during the day are likely to experience an energy “crash” in between meals due to a dip in blood sugar. Instead, try eating smaller, more frequent meals throughout the day.",{"type":823,"attrs":5436,"content":5437},{"level":854},[5438],{"text":5364,"type":775},{"type":771,"content":5440},[5441,5443,5448,5450,5454,5456,5461],{"text":5442,"type":775},"Eating balanced meals is important for boxers to ensure they are meeting nutritional needs and giving the body what it needs to function at its best. As explained in ",{"text":5444,"type":775,"marks":5445},"Boxing Nutrition 101",[5446],{"type":780,"attrs":5447},{"href":3880,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":5449,"type":775},", boxers need to consume appropriate amounts of carbohydrates, protein, and fats, as well as micronutrients, such as vitamins and minerals. A low intake of either one of these macronutrients can result in low energy levels, weakness, and inability to concentrate. While eating too many refined carbohydrates (think: baked goods, candy, sugar-sweetened beverages) can disrupt your blood sugar levels and cause you to “crash” and feel tired, eating too much ",{"text":1421,"type":775,"marks":5451},[5452],{"type":780,"attrs":5453},{"href":1425,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":5455,"type":775}," or ",{"text":5457,"type":775,"marks":5458},"fat",[5459],{"type":780,"attrs":5460},{"href":1100,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":5462,"type":775},", which take longer to digest, can also make you feel tired and sluggish. This is why having the right balance of macronutrients is ideal for sustaining energy levels throughout the day.",{"type":823,"attrs":5464,"content":5465},{"level":854},[5466],{"text":5368,"type":775},{"type":771,"content":5468},[5469],{"text":5367,"type":775},{"type":823,"attrs":5471,"content":5472},{"level":825},[5473],{"text":5474,"type":775},"Nutrients That Assist With Energy Production",{"type":771,"content":5476},[5477],{"text":5371,"type":775},{"type":823,"attrs":5479,"content":5480},{"level":825},[5481],{"text":5482,"type":775},"Mid-Day Energy Boosting Snacks For Fighters",{"type":790,"attrs":5484},{"id":5485,"body":5486},"6755877a-77dd-4b35-aad5-4effe73ea202",[5487],{"url":5488,"_uid":5489,"image":5490,"component":802,"copyright_details":5494},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-0892e6b1-cef6-4a33-8f09-bdd8141cf7a7",{"id":5491,"alt":5492,"name":7,"focus":48,"title":5492,"filename":5493,"copyright":7,"fieldtype":50},4352246,"Rice cakes with peanut butter and fruit","https://a.storyblok.com/f/115220/1100x1100/e7253f0d44/rice_cakes.png",[],{"type":1310,"content":5496},[5497,5503,5509,5515,5521,5527,5533,5539,5545,5551,5557,5563],{"type":1313,"content":5498},[5499],{"type":771,"content":5500},[5501],{"text":5502,"type":775},"2 whole grain rice cakes + 2 tbsp nut butter + 1 cup blueberries (topping) + sprinkle of cinnamon",{"type":1313,"content":5504},[5505],{"type":771,"content":5506},[5507],{"text":5508,"type":775},"½ cup Greek or plant-based yogurt + ½ cup mixed berries + 2 tbsp hemp seeds or ¼ cup low-sugar granola",{"type":1313,"content":5510},[5511],{"type":771,"content":5512},[5513],{"text":5514,"type":775},"Banana roll-up: 1 medium whole wheat wrap + 1 banana + 1 tbsp peanut butter + 2 tbsp sliced almonds",{"type":1313,"content":5516},[5517],{"type":771,"content":5518},[5519],{"text":5520,"type":775},"1 slice whole wheat toast + ¼ avocado + 1 hard boiled egg + lemon juice + salt and pepper",{"type":1313,"content":5522},[5523],{"type":771,"content":5524},[5525],{"text":5526,"type":775},"Veggies with hummus: 1 cup celery sticks, bell peppers, cucumber, or baby carrots + ¼ cup hummus",{"type":1313,"content":5528},[5529],{"type":771,"content":5530},[5531],{"text":5532,"type":775},"Apple slices with peanut butter: 1 apple + 1 tbsp peanut butter",{"type":1313,"content":5534},[5535],{"type":771,"content":5536},[5537],{"text":5538,"type":775},"½ medium baked sweet potato + 1 hard boiled egg",{"type":1313,"content":5540},[5541],{"type":771,"content":5542},[5543],{"text":5544,"type":775},"1 cup low-fat cottage cheese + ½ cup mixed fruits + 1 tbsp chia seeds or flax seeds",{"type":1313,"content":5546},[5547],{"type":771,"content":5548},[5549],{"text":5550,"type":775},"½ cup roasted chickpeas",{"type":1313,"content":5552},[5553],{"type":771,"content":5554},[5555],{"text":5556,"type":775},"½ cup edamame",{"type":1313,"content":5558},[5559],{"type":771,"content":5560},[5561],{"text":5562,"type":775},"Trail mix: ¼ cup mixed nuts + ¼ cup dried fruits",{"type":1313,"content":5564},[5565],{"type":771,"content":5566},[5567],{"text":5568,"type":775},"12 whole grain crackers + ¼ cup canned tuna + ¼ cup hummus",{"type":790,"attrs":5570},{"id":5485,"body":5571},[5572],{"url":5573,"_uid":5574,"image":5575,"component":802,"copyright_details":5579},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-0ac755b0-3637-42f0-9927-cb80bed210a9",{"id":5576,"alt":5577,"name":7,"focus":48,"title":5577,"filename":5578,"copyright":7,"fieldtype":50},4352239,"Energy Bites","https://a.storyblok.com/f/115220/1100x1100/fc783ee645/energy_bites.png",[],{"type":1310,"content":5581},[5582,5602,5628,5653,5667,5680],{"type":1313,"content":5583},[5584,5588],{"type":771,"content":5585},[5586],{"text":5587,"type":775},"Energy bites: 1 cup old-fashioned oats + 2/3 cup creamy peanut butter + 1/2 cup dark chocolate chips + 1/2 cup ground flax seeds + 2 tbsp maple syrup or honey + 1 tbsp chia seeds + 1 tsp vanilla extract",{"type":1310,"content":5589},[5590,5596],{"type":1313,"content":5591},[5592],{"type":771,"content":5593},[5594],{"text":5595,"type":775},"In a large bowl, combine all ingredients; Stir well; Let it cool in the fridge for 15-30 minutes",{"type":1313,"content":5597},[5598],{"type":771,"content":5599},[5600],{"text":5601,"type":775},"Roll into 12 bite-size balls. Store in the fridge for up to one week",{"type":1313,"content":5603},[5604,5608],{"type":771,"content":5605},[5606],{"text":5607,"type":775},"Chia pudding: ½ cup nut milk + 2 tbsp chia seeds",{"type":1310,"content":5609},[5610,5616,5622],{"type":1313,"content":5611},[5612],{"type":771,"content":5613},[5614],{"text":5615,"type":775},"Pour ingredients into a mason jar or air-tight container and mix well; Ensure there is no clumping",{"type":1313,"content":5617},[5618],{"type":771,"content":5619},[5620],{"text":5621,"type":775},"Store it in the fridge overnight or for at least three hours",{"type":1313,"content":5623},[5624],{"type":771,"content":5625},[5626],{"text":5627,"type":775},"Top it with ½ banana, sliced + ¼ cup fresh berries + coconut shreds",{"type":1313,"content":5629},[5630,5634],{"type":771,"content":5631},[5632],{"text":5633,"type":775},"Overnight oats: ½ cup rolled oats + ½ cup nut milk + ¼ cup yogurt + ½ tsp vanilla extract",{"type":1310,"content":5635},[5636,5642,5647],{"type":1313,"content":5637},[5638],{"type":771,"content":5639},[5640],{"text":5641,"type":775},"Pour ingredients into a mason jar or air-tight container and mix well",{"type":1313,"content":5643},[5644],{"type":771,"content":5645},[5646],{"text":5621,"type":775},{"type":1313,"content":5648},[5649],{"type":771,"content":5650},[5651],{"text":5652,"type":775},"Top it with ½ banana, sliced + ¼ cup fresh berries + 2 tbsp dark chocolate chips",{"type":1313,"content":5654},[5655,5659],{"type":771,"content":5656},[5657],{"text":5658,"type":775},"Green smoothie: 1 cup milk + 1 frozen banana + 2 cups spinach or kale + 1 scoop protein powder + ¼ avocado",{"type":1310,"content":5660},[5661],{"type":1313,"content":5662},[5663],{"type":771,"content":5664},[5665],{"text":5666,"type":775},"Blend all ingredients until smooth",{"type":1313,"content":5668},[5669,5673],{"type":771,"content":5670},[5671],{"text":5672,"type":775},"Berry smoothie: 1 cup milk + 1/2 frozen banana + 2 cups spinach + ½ cup frozen berries + 1 scoop protein powder",{"type":1310,"content":5674},[5675],{"type":1313,"content":5676},[5677],{"type":771,"content":5678},[5679],{"text":5666,"type":775},{"type":1313,"content":5681},[5682,5686],{"type":771,"content":5683},[5684],{"text":5685,"type":775},"Chocolate peanut butter smoothie: 1 cup milk + 1 large frozen banana + 1 tbsp cacao powder + 1 tbsp peanut butter + 1 tsp vanilla extract + sweetener to taste (optional)",{"type":1310,"content":5687},[5688],{"type":1313,"content":5689},[5690],{"type":771,"content":5691},[5692],{"text":5666,"type":775},{"type":790,"attrs":5694},{"id":5485,"body":5695},[5696],{"url":5697,"_uid":5698,"image":5699,"component":802,"copyright_details":5703},{"id":7,"url":7,"linktype":796,"fieldtype":14,"cached_url":7},"i-35e5de25-ccca-4ed6-8bd9-4d24ea6a56eb",{"id":5700,"alt":5701,"name":7,"focus":48,"title":5701,"filename":5702,"copyright":7,"fieldtype":50},4352250,"Berry Smoothie","https://a.storyblok.com/f/115220/1100x1100/c771a8232b/berry_smoothie.png",[],{"type":823,"attrs":5705,"content":5706},{"level":825},[5707],{"text":3769,"type":775},{"type":771,"content":5709},[5710,5712,5718,5719,5725],{"text":5711,"type":775},"Incorporating healthy energy-boosting snacks in between meals is a great strategy to sustain energy levels throughout the day and avoid that afternoon crash. Snacks should be balanced and include at least two of the three macronutrients. A helpful habit to incorporate them into your diet is to plan your snacks the same way you plan your meals for the week and always keep snacks on hand. Boxers should keep shelf-stable snacks, such as protein and energy bars, nuts, and whole grain crackers in their gym bags, at the office, in the car to eat on-the-go, and ",{"text":5713,"type":775,"marks":5714},"before",[5715],{"type":780,"attrs":5716},{"href":5717,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-to-eat-before-a-boxing-workout",{"text":5455,"type":775},{"text":5720,"type":775,"marks":5721},"after",[5722],{"type":780,"attrs":5723},{"href":5724,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-to-eat-after-a-boxing-workout",{"text":5726,"type":775}," a workout. It’s also important to stock the fridge, both at home and at work, with perishable snacks such as fruits, veggies, and dips so you can always reach for a healthy option in between meals and avoid the dreadful afternoon slump.",{"type":771,"content":5728},[5729,5731,5735],{"text":5730,"type":775},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":809,"type":775,"marks":5732},[5733],{"type":780,"attrs":5734},{"href":4866,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":4868,"type":775},{"type":790,"attrs":5737},{"id":5738,"body":5739},"4e35afaf-8ba3-4e0e-b8da-96d6223c2e46",[5740],{"url":5741,"_uid":5743,"image":5744,"component":802,"copyright_details":5748},{"id":7,"url":5742,"linktype":13,"fieldtype":14,"cached_url":5742},"https://fightcamp.app.link/GD872R25zob","i-ca679c1f-9bd9-484f-ba26-05f72cb7f970",{"id":5745,"alt":5746,"name":7,"focus":48,"title":5746,"filename":5747,"copyright":7,"fieldtype":50},4331970,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/b03897f841/blog_in-article_ads_free_workout_041122.png",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":5750,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5755,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5751,"component":118,"meta_info":5752,"meta_title":7,"block_image":5753,"cover_image":5754,"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},[],[],"2022-05-04 00:00",{"_uid":5759,"title":5344,"plugin":43,"description":5760},"23817839-a3a2-4c8c-bef0-76f6e99e0ae7","Fight off the mid-day crash with these healthy, energy-boosting snacks -- perfect for boxers!",{"id":5762,"alt":5344,"name":7,"focus":48,"title":5344,"filename":5763,"copyright":7,"fieldtype":50},4352093,"https://a.storyblok.com/f/115220/2400x990/5658cfaf5f/energy-boosting-snacks-to-fight-off-the-afternoon-crash.png",[],"energy-boosting-snacks-to-fight-off-the-afternoon-crash","blogs/energy-boosting-snacks-to-fight-off-the-afternoon-crash",-4270,[960],"4a9fe1cf-441c-4450-bc7f-539955b17a8d","2022-05-05T00:00:00.000Z",[],["Reactive",5773],{"name":5774,"created_at":5775,"published_at":5776,"updated_at":5777,"id":5778,"uuid":5779,"content":5780,"slug":5774,"full_slug":5813,"sort_by_date":48,"position":55,"tag_list":5814,"is_startpage":9,"parent_id":5815,"meta_data":48,"group_id":5816,"first_published_at":5817,"release_id":48,"lang":60,"path":5818,"alternates":5819,"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":5781,"component":5782,"meta_info":5783,"custom_content_list":5787},"fc155cc9-2898-4453-bdc9-e58ebe86f036","blog_page",{"_uid":5784,"title":5785,"plugin":43,"description":5786},"dbaa8f72-5636-4560-bbf6-9ef471624d84","FightCamp | Blog","FightCamp is your ultimate resource for boxing and kickboxing workouts, wellness tips, equipment reviews, and fight news.",[5788,5793,5798,5803],{"_uid":5789,"label":5790,"value":5791,"dev_id":5792,"component":775},"4adf8768-5b57-4210-ac7b-704bb16b9ec5","Email Signup Title","Get Instant Access","hub.topic.email.title",{"_uid":5794,"label":5795,"value":5796,"dev_id":5797,"component":775},"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":5799,"label":5800,"value":5801,"dev_id":5802,"component":775},"812bea07-fcee-46f8-b073-666e5855861f","Email Signup Button Text","Sign Me Up!","hub.topic.email.button",{"_uid":5804,"link":5805,"image":5806,"label":5810,"dev_id":5811,"component":5812},"a7fcb743-1dea-44df-a5d7-2ef40860fc58","https://joinfightcamp.com/shop?utm_source=organicBlog&utm_medium=topicssmallad&utm_content=packages&utm_campaign=bag",{"id":5807,"alt":5808,"name":7,"focus":48,"title":5808,"filename":5809,"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",[],1785892806350]