Meal Prep Made Easy

Meal Prepping; The Stories I don’t have time. I don’t like eating the same thing all week. I don’t know-how. I can’t afford it. My family is too picky.

NutritionAshley BeaverJuly 9, 2018meal prep, easy meal prep, meal prep guidelines, help with meal prep, Black Iron Nutrition, flexible dietingComment

Chia Seed Pudding

Quick, easy, and yummy Chia Seed Pudding.

RecipesAshley BeaverJuly 3, 2018breakfast, fiber, protein, fruit, flexible dieting, Black Iron Nutrition, chia seed, pudding recipe, macros, Ashley BeaverComment

Wide Awake: How Sleep Affects Your Health, Body Composition, and Performance Goals

It’s 2:45 AM and I’m lying in my bed listening to my husband snore. My mind is racing - thoughts like “I’m never going to fall asleep”, and “my day is going to be ruined” stream across my mind. After flipping over onto my side for what feels like the thousandth time, I accept defeat. I lost the battle. I crawl out of bed, stomp downstairs, and flop onto the couch, much to the dismay of my 4-year old Rhodesian Ridgeback…

MindsetAshley BeaverJuly 2, 2018sleep, how sleep affects your health, sleep deprivation, body composition, performance goals, snooze, Black Iron NutritionComment

Vanilla Greek Yogurt Fruit Dip

Another recipe… this time it’s Vanilla Greek Yogurt Fruit Dip!

RecipesAshley BeaverJuly 1, 2018protein, macros, dessert, yogurt, fruit dip, greek yogurt recipe, recipe, Black Iron Nutrition, flexible dieting, Ashley BeaverComment

Shrimp & Sausage Foil Packets

Great grill idea with Shrimp & Sausage Foil Packets!

RecipesAshley BeaverJuly 1, 2018shrimp, sausage, macros, recipe, macro friendly, shrimp recipe, flexible dieting, Black Iron Nutrition, sausage recipe, Emi Comment

Flexible Dieting: Are You Doing It Right?

I’ve cycled through lots of extremes regarding my nutrition. I’ve gone years never thinking twice about what I consumed. I’ve gone through periods of intense bingeing, only to restrict for days on end. I have also lived on the other side of the extreme…

MindsetAshley BeaverJune 29, 2018flexible dieting, healthy habits, good choices, fitness, Black Iron, Black Iron Nutrition, BIN CoachingComment

Barbecued Hassleback Sweet Potatoes

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

RecipesAshley BeaverJune 28, 2018sweet potato, macros, recipe, barbecued sweet potatoes, Black Iron Nutrition, fitness, healthy habits, Ashley BeaverComment

Balsamic and Honey Mustard Chicken Thighs

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

RecipesAshley BeaverJune 28, 2018chicken, macros, recipe, chicken recipes, balsamic glaze, honey mustard chicken, chicken thigh recipes, Black Iron Nutrition, flexible dieting, Ashley BeaverComment

Creamy Protein Macaroni Salad

Creamy Protein Macaroni Salad with a twist!

RecipesAshley BeaverJune 28, 2018salad, macros, recipe, healthy macaroni salad, macaroni salad, protein salad, Black Iron Nutrition, flexible dieting, MaggieComment

Grilled Vegan Skewers

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

RecipesAshley BeaverJune 26, 2018vegan, grilled vegan skewers, grilling, vegan grill recipe, recipe, flexible dieting, Black Iron NutritionComment

Greek Pasta Salad

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

RecipesAshley BeaverJune 25, 2018macros, pasta, greek pasta salad recipe, salad recipe, recipe, healthy recipe, flexible dieting, Black Iron Nutrition, MandersComment

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.

RecipesAshley BeaverMay 24, 2018Grilling, Recipe, Chicken, Rice, tequila recipe, citrus chicken recipe, citrus chicken, flexible dieting, Black Iron Nutrition, EmiComment

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!

RecipesAshley BeaverApril 26, 2018Protein, Dessert, greek yogurt recipe, Fruit Dip, fat free, sugar free, recipe, flexible dieting, Black Iron Nutrition, Ashley Beaver, KrissyComment

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.”

MindsetAshley BeaverMarch 27, 2018chocolate, new day, mindset, food addiction, mental health, healthy habits, good choices, flexible dieting, Black Iron NutritionComment

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.

MindsetAshley BeaverJanuary 31, 2018stress, cortisol, hormones, meditation, chronic fatigue, emotional irritability, mental health, flexible dieting, Black Iron Nutrition, LifestyleComment

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.

MindsetAshley BeaverJanuary 19, 2018support, flexible dieting, mental support, mental health, social support, support system, mindset, goals, Black Iron Nutrition, LifestyleComment

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