Barbecued Hassleback Sweet Potatoes

Here’s a great recipe for Barbecued Hassleback Sweet Potatoes.

Balsamic and Honey Mustard Chicken Thighs

Here’s a Balsamic and Honey Mustard Chicken Thighs recipe made just for you.

Creamy Protein Macaroni Salad

Creamy Protein Macaroni Salad with a twist!

Grilled Vegan Skewers

Looking for a Vegan option for a recipe on the grill?! Try Grilled Vegan Skewers…

Greek Pasta Salad

Looking for a recipe to bring to your next get together?!

Chili Lime Shrimp

Shrimp with a twist! Check out this Chili Lime Shrimp recipe…

RecipesAshley BeaverJune 20, 2018shrimp, recipe, gluten free, macro friendly, chili lime, Black Iron Nutrition, flexible dieting, EmiComment

Tequila + Citrus Chicken

Change up your normal chicken recipe with Tequila + Citrus Chicken.

What’s The Beef?

I’ve come to realize… People take their chili very seriously. If you are a chili connoisseur, I apologize if this chili with beans offends you. But it makes my mouth and stomach extremely happy, so screw the rules!

RecipesAshley BeaverMay 17, 2018recipe, macros, beef, beef recipe, chili recipe, Avocado, Black Iron Nutrition, flexible dieting, EmiComment

Chocolate Greek Yogurt Fruit Dip

Last week Krissy and I got together in Reno to create content for BIN and that always means time spent in the kitchen coming up with new recipes to share! While we were getting our grocery list ready for dinner we knew we had to add something sweet to the list for dessert. After some brainstorming, Krissy mentioned that she'd had this dessert in Iceland made with skyr, whipped cream, and jam. It sounded incredible (now have to plan a trip to Iceland to try this delicious treat) and it became the inspiration for our dessert. We made this two nights in a row, once with whipped cream and once with fat-free Cool Whip. The whipped cream version adds fat and reduces carbs so do what works best for you!

Can Food Be An Addiction?

I felt it was time that I wrote something more personal. I think I have avoided delving too deep because of the shame that is attached to food addiction, emotional eating, binging, etc. It wasn’t until fairly recently that I was able to pinpoint exactly how I defined my own emotional eating behavior. I once sought the help of a therapist for this very issue. Why do I eat when I’m not hungry? I was met with amateur-hour suggestions. Eat off a red plate, drink water before meals, “I’ll fill a prescription for an appetite suppressant.”

How to make eating out a part of your balanced diet

Need help eating out?! We’ve got you covered…

NutritionAshley BeaverFebruary 6, 2018eating out, infographic, flexible dieting, Black Iron Nutrition, education, health, Lifestyle, holidaysComment

Is Stress Holding You Back? It's Impact On Your Health & Effective Strategies for Management

Let's talk about stress. We’re all pretty familiar with it. As adults stress becomes a part of our life. We have responsibilities and deadlines to attend to. Although we often think of stress as a bad thing, in small doses, it’s actually quite beneficial. It motivates us to meet those deadlines at work, finish a school project, stick to our diet, or get to the gym first thing in the morning. But sometimes, stress becomes overwhelming. It accumulates and eventually, we can’t take it anymore. This build-up and constant stress is the kind that’s harmful to our health. This is the type of stress we want to talk about.

Do you have the support you need?

Problem-solving has many layers. You’re here and I’m here because we have a problem that we’ve yet to solve on our own. We’re here because we need help. There’s nothing wrong with needing help. Everyone needs help with something in their lives at some point. As you start to outline the things you need or the actions you need to take to solve a problem, it may take a bit to get going. But at some point, it starts to build like a classic cartoon snowball rolling down a hill. Here is a sample list of things or actions you’ve likely done as you started your journey with BIN to solve this problem.

Sesame Teriyaki Tofu Bowl

What’s my go-to protein source? Tofu! Tofu is packed with protein, it has several health benefits and it’s extremely versatile. Here is one of my favorite ways to make tofu. This recipe is also great for anyone who wants to incorporate a meatless Monday into their week!

RecipesAshley BeaverJanuary 18, 2018tofu, vegan, recipe, macros, sesame teriyaki, Tofu Bowl, Tofu, Black Iron Nutrition, flexible dieting, macro friendlyComment

Sweet Potato, Quinoa and Mixed Berry Muffins

I get asked a lot about pre and post-workout nutrition. Nutrient timing if you will. We understand the importance of it as athletes. Eating sufficient amounts of carbohydrates before and after we workout helps with our performance and recovery. Pre and post-workout foods certainly don't need to be complicated. Carbs, carbs carbs. Okay and some protein too. But our bodies need glycogen. And since I love to bake, I decided to work on a high carb, low-fat breakfast muffin that I could grab on my way to the gym either to eat in the car or save for right after my workout. Regardless of which snack you're needing, this one should do the job!

Fajita Bowl

Tex-Mex and American Mexican food was not part of my childhood. My parents were not a fan of it. Weird I know. The closest thing I got to Mexican food was the pre-packaged hard shell Ortega meal kits. They had bright yellow cheese, taco seasoning packets, and this watery red salsa/hot sauce packets. It was delicious! I could easily take down 5 or 10 tacos. I was a growing boy and needed lots of fuel ok! We rarely had this treatment as it was an expensive item for our family. It took a few meal kits to provide one meal. It was a once in a while treat that I truly enjoyed. This was my entry point. I had no idea there was so much more to the cuisine.

RecipesAshley BeaverJanuary 3, 2018protein, recipe, macros, tex-mex, fajita bowl recipe, Black Iron NutritionComment

Strawberry Protein Yogurt

When you’re in a deficit liquid calories can be a killer. I’ve removed pretty much all liquid calories from my daily meals. Which means protein shakes are no longer in the rotation. I needed a way to add more protein to my day instead of eating more steak or chicken. Don’t get me wrong, I love steak but ya know its expensive and I need some variety. Enter protein yogurt.

RecipesAshley BeaverDecember 29, 2017protein, recipe, macros, strawberry, proteinyogurt, macro friendly, flexible dieting, Black Iron NutritionComment

How To Be Successful With Tracking Macros

Check out this video How To Be Successful With Tracking Macros.

7 Ways To Drink More Water

We all know that water is important. We literally cannot live without it. The human body can go weeks without food, but cannot survive more than three to five days without water.

NutritionAshley BeaverDecember 20, 2017water, drinking more water, education, health, fitness, flexible dieting, Black Iron NutritionComment

How To Run Your Online Coaching Business During The Holidays

As a business owner, I understand all too well what the December lull does for the coaching industry. If you aren’t selling something that can be given as a gift, your service or business is the first thing cut from a client’s budget this time of year, as gifts and travel expenses take precedent. I’m looking at you, online coaches. This is something most online coaches deal with, as it happens when you own a business that provides an “unnecessary” service. I am here to hopefully offer some words of wisdom to help your coaching business in the long term, as I for one think it is important to be sensitive this time of year.