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211 blog articles for 'protein'
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Healthy Homemade Granola Recipe
Healthy homemade granola is everything you’d dream it to be. It’s easy to make, good for you and best of all, it tastes amazing. This recipe will quickly become your favorite go-to, replacing any store-bought granola. By using just a few simple, good-for-you ingredients, this recipe gets a gold star for nutrition! Keeping these pantry staples on hand means you can have healthy homemade granola in a moment’s notice. Because it’s so easy to make, this granola works as the...
01/13/26 • Ashley Sornsin
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Chocolate Covered Strawberry Chia Seed Pudding
Everyone loves a chocolate covered strawberry, but the calories can really add up after eating a few. This decadent dessert combines those familiar flavors with the fiber and protein punch of chia seeds! This layered treat is pretty and fun to make, and can be a great snack any time of day! “This chia seed pudding is delicious! I add extra strawberries on top. I'm hooked!”– Marie A. Time: 900 Serves: 2 Serving size: 3/4 cup Ingredients: 1 cup almond...
01/13/26 • Anthony N.
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4 Reasons You Should Eat Whole Grains Every Day
Many trendy diets today rely heavily on lean proteins and monounsaturated fats to fill your plate, but if you ask us, nobody puts healthy carbohydrates in a corner. Whole grains are an essential part of a well-balanced, nutrient-rich diet for a handful of reasons, and there are so many delicious options to choose from. No matter the meal of the day, whole grains are here to take your nutrition game to the next level. Here’s everything you need to know...
09/11/20 • Lindsey Toth, MS, RD
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Top 10 Supplements for Active Aging
No one can stop the passage of time, but that doesn’t mean that we can’t enjoy a healthy and active lifestyle as we age. In fact, with the right nutritional support, enjoying your favorite activities for years to come is a goal we can all aspire to. What is Active Aging? Active aging is all about maintaining a lifestyle that includes healthy activities and routines over the long term. Active aging also includes promoting comfort and energy so that you...
05/22/24 • Swanson staff
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Kick-Start Your Morning: 6 Morning Hacks for an Amazing Start to Your Day
You don’t need to be a morning person to start your day feeling energized and refreshed. If you usually wake up feeling sluggish, you might just need to make a few healthful changes to get you on the right track for a better day. Kick-start your morning by adding these hacks to your morning ritual. Start Your Day the Night Before If you want to wake up bright-eyed and avoid rushing through your morning, get a head start the night...
02/04/18 • Amy Sunderman, MS, RD
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What Are Some Pre-Workout Alternatives?
Pre-workout supplements have become a go-to solution for fitness enthusiasts looking to boost energy, focus and endurance before hitting the gym. What is pre-workout? Typically, workout supplements contain caffeine, beta-alanine, creatine and other compounds designed to enhance performance. But not everyone wants—or needs—the full spectrum of ingredients in conventional pre-workouts. Some individuals experience unwanted side effects like jitteriness, crashes or digestive discomfort, while others prefer more natural or food-based alternatives. Whether you’re sensitive to caffeine, looking for cleaner options or simply want to switch things up,...
05/07/25 • Vitamin and Supplement Q&A
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7 Endless Summer Beauty Tips
Summer is finally in full swing and along with it came tons of fun outdoor activities that have us basking in the sunshine. But summer also brings some challenges when it comes to feeling and looking your best in the heat. Thankfully, we’ve got you covered with tips for glowing skin, hydrated locks and energy ’til after the sun goes down, plus summer beauty essentials and DIY tips you don’t want to miss! 1. Hydration, Hydration, Hydration We can’t say...
08/04/24 • Lindsey Toth, MS, RD
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Eating Healthy on a Budget: 12 Tips to Keep You & Your Wallet Fit
Want to eat healthier without blowing your budget? It’s easier than you may think! With just a little planning, you can nourish your body with wholesome goodness without breaking the bank. Before getting into the tips, though, let's start where healthy eating begins: your pantry! Before heading out to the grocery store, you’ll want to take a close look at what’s in your pantry. Peruse Your Pantry Check to see if there’s anything you can cut back on, like sugary...
06/05/24 • Lindsey Toth, MS, RD
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What Are Digestive Enzymes?
When it comes to digestive health and maintaining a healthy gut microbiome, our bodies rely on assistance from specific proteins that work to help break down food in our GI tract for optimal absorption. These naturally occurring proteins are known as digestive enzymes.1 Most digestive enzymes are produced within the human body by organs such as the small intestine, the stomach and especially the pancreas. The digestive enzymes produced by the pancreas are particularly important as they help the body...
04/14/24 • Medically reviewed by Justine Hays, RD
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Pumpkin Spice Cupcakes with Cinnamon Cream Cheese Frosting
Pumpkin and cinnamon are essential fall flavors. Include them in cupcakes, and you've got one knock-out dessert! Pumpkin Spice Cupcakes with Cinnamon Cream Cheese Frosting are a homemade treat sure to impress your guests. These cupcakes are delicious with the homemade frosting, but if you're looking for a more calorie-friendly option, these are fantastic on their own as well! Pumpkin spice makes everything more delight-fall, don't you think? Time: 45 min-1 hr Serves: 16 Serving size: 1 cupcake Ingredients: ***Frosting...
01/13/26 • Swanson Health
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The Link Between Your Food and Mood
There are so many aspects of health that impact the way you feel on a daily basis. How much sleep you log each night and how much stress you experience at work are two major factors. But oftentimes, when it comes to your mood, one of the most important contributors is the food you put on your plate at each meal and the nutrition it provides. Food & Mood: How it Works There is a major connection between your brain...
05/31/22 • Lindsey Toth, MS, RD
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Top Supplements for Hair Health
If you’re noticing more strands in your hairbrush, you’re not alone. Hair thinning and slow growth are common concerns for both men and women, and they can stem from a wide range of causes—everything from stress, hormonal changes, nutrient deficiencies, aging and more.1 Even over-styling can impact the health and strength of your hair. Targeted supplements for hair can make a difference. By nourishing your body from within, the right blend of vitamins, minerals and botanical ingredients can help support...
05/14/25 • Swanson Staff
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14 Foods That Support Healthy Blood Pressure
Diet, exercise and healthy lifestyle choices, such as avoiding tobacco and limiting alcohol consumption, are the main factors that contribute to heart health (or ill health, as the case may be). Below is a list of foods that support healthy blood pressure levels already within normal levels based on the DASH diet (Dietary Approaches to Stop Hypertension), the “Americanized” version of the Mediterranean diet. So which foods made the cut? Everyone knows that foods low in sodium and rich in...
09/13/20 • Ben H.
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Vitamin K2: Types, Benefits and Food Sources
Discovered in the 1920s, vitamin K is similar to vitamin B in that it's more of a family of nutrients than one single compound. Vitamin K1, for example, is a nutrient found naturally in leafy green vegetables, while vitamin K2, a fat soluble micronutrient, is most often found in meats, cheeses, eggs, fermented dairy products and other fermented foods like natto. K2 (also known as menaquinone) is the lesser known K vitamin, but it’s catching the attention of researchers and...
03/07/22 • Amy Sunderman, MS, RD
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Prebiotic Supplements & Digestive Enzymes
How often do you think about the health of your gut? If you wait until you have a digestive disturbance to think about it, there’s a better way. Optimizing your gut health will not only improve digestion and help eliminate digestive concerns, it will also help you get the most nutrition out of everything you eat, which can help you be healthier overall. Next to probiotics, two of your greatest allies for keeping your gut healthy and your digestion optimized...
04/10/21 • Lindsey Toth, MS, RD
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Ginger Detox Tea
Try this sweet and spicy beverage today! “Starting my day with this tea makes me feel like I’m doing something good for my body." – Danielle L. Time: 15 Serves: 1 Serving size: 1 1/2 cups Ingredients: 1 ginger tea bag 2 cups water 1/4 teaspoon cinnamon 1/4 teaspoon turmeric 1/8 teaspoon cayenne pepper 1 teaspoon apple cider vinegar 1/2 lemon 2 teaspoons honey Instructions: Boil 2 cups of water in a pot or kettle. Add ginger tea bag...
01/13/26 • Swanson Health
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Gut Health Glow Smoothie
A healthy glow comes from the inside out. Nourishing your gut health supports not only digestion but immune health and overall wellness. We took a combination of vitamin-rich foods and mixed it with our inulin prebiotic soluble fiber, which promotes digestive health by stimulating beneficial bacteria in the digestive tract. This medley of goodness is a powerhouse ready to take your gut health to the next level. Super simple, just add ingredients to blender and mix! It’s time to love...
01/13/26 • Swanson Staff
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Apple Cider Vinegar Marinade
It’s grilling season, and we’ve got the perfect apple cider vinegar marinade! “We’ve tried this recipe with chicken and steak, and it was fantastic for both!” –Alexa P. Time: 240 Serves: 6 Serving size: 1 chicken breast Ingredients: 2 cups apple cider vinegar 1/2 cup olive oil 2 tablespoons soy sauce 2 teaspoons jalapeno pepper sauce 2 teaspoons cayenne pepper 1 tablespoon Worcestershire 1 teaspoon salt 1/2 teaspoon garlic powder Instructions: Combine all marinade ingredients in blender and blend...
01/13/26 • Swanson Health
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Whole Food Vitamins: A Closer Look at Supplements Made from Real Food Sources
When it comes to getting your daily dose of the vitamins and minerals you need to thrive, experts agree that getting them from real foods is best. Faced with a modern western diet, however, this isn’t always feasible. Thankfully, food-form supplements can help plug any nutritional gaps that may exist in your otherwise healthy diet! Some studies indicate that supplements derived from real food sources may be absorbed by the body nearly twice as well as their synthetic counterparts.1 With...
06/22/22 • Lindsey Toth, MS, RD
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The Vegan Creatine Advantage Plant-Powered Athletes May Be Missing
Creatine has been a hot product across gyms and sports circles for decades. It isn’t just for weight lifters though. Lots of people are using creatine to enhance their workouts as well as a way to help stay active. But did you know there is a vegan version just for you? Vegan creatine is entirely free of animal-sourced products or byproducts and is the perfect solution for those looking for the same benefits. We’ll walk you through how vegan creatine...
10/01/25 • Swanson Staff
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Your Essential Guide to Gluten-Free Flours
Adopting a gluten-free lifestyle doesn’t mean missing out on your favorite baked goods. It’s easier than ever to find gluten-free recipes for everything from bread and muffins to cookies and pizza dough. For many recipes, it’s as simple as just switching to a gluten-free flour! Use this gluten-free flour guide to learn more about some of the most popular, gluten-free alternatives to wheat-based flour. We’ve also included a few gluten-free recipes to try with each flour, along with general substitution...
05/10/20 • Lindsey Toth, MS, RD
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Chai Golden Milk Tea
Imagine the warming scents of chai tea combined with the nutritious benefits of ginger and turmeric. This chai latte is easy to make and will save you a trip to the coffee shop. Ginger and turmeric are known for supporting digestive and liver health along with a wealth of other benefits. Try them in tea this winter season! “This tea is my favorite on cold winter mornings. I love starting my day with a healthful boost!” – Marcy G. Time:...
01/13/26 • Anthony N.
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18 Food Replacement Hacks that Make Healthy Eating Easy
Eating healthfully at every single meal can be a challenge, but simply replacing some of your usual pantry staples with healthier options can help in a really big way! When we’re hungry, we tend to reach for what’s on hand. And by keeping healthy food swaps around, we set ourselves up for nutritional success. That doesn’t mean you need to sacrifice flavor. Some of these healthy swaps are even more delicious and flavorful than what they’ve replaced! It also doesn’t...
07/16/25 • Lindsey Toth, MS, RD
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Turmeric Shot
Start your day with a healthy kick! One shot of this tasty turmeric drink will get you going on the right foot. Turmeric is an antioxidant that’s known for digestive, joint and liver health, and more. This shot combines health-boosting ingredients and is a different option for adding nutrients to your diet. The benefits are endless! Give it a try today. “Turmeric is great for the tummy, so I love starting and ending my day with this drink. Plus, it’s...
01/13/26 • Anthony N.
