Foxy Fitness & Wellness LLC

01/05/2026

Merry Christmas to me! 🎄 🎁 Gifted myself 1Up Nutrition Clear Whey Protein Isolate- Lemon Italian Ice flavor!

A clear Protein like this is a great choice when you do not want a milkshake type Protein shake. It also has less calories than a standard Protein shake so it works great as a supplement surrounding workouts.

This product provides Protein and BCAA and is appropriate as a workout/body composition booster vs Meal Replacement. It does not provide an array of vitamins/minerals so would not technically be a reasonable meal replacement. It is also lower in Protein than some formulas (20 grams Protein/serving vs 30grams). Overall, it’s a good choice for individuals that are getting adequate Protein from diet who are looking to add/enhance Protein intake and BCAA for performance and physique goals.

This brand includes emblems of safety/efficacy “lab tested” and “Full Label disclosure”, tastes great, and generally appears to be a good product! Foxy Fitness approved… 🦊 💪🏽

01/02/2026

It happened, I'm getting into supplements... : 0

Recently I've been experimenting with BCAA (Branched-Chain Amino Acids), Creatine, and a few different type of Protein shake supplements to know what's out there and also see first hand if I notice any difference from supplementation...

This article summarizes well the indications for BCAA and where they may be useful. Particularly, a BCAA or Protein + BCAA supplement may be useful for regular exercisers performing higher intensity workouts. BCAA may assist in more optimal energy levels for fueling & recovering from workouts, and curb muscle breakdown (preserve lean muscle mass more optimally). There is also some evidence that adequate BCAA may enhance fat-burning & satiety- particularly from the BCAA Leucine.

Who should use them & when: I often coach patients that supplemental Protein and other related supplements (BCAA/Creatine) are perhaps most useful pre and/or post workouts to optimize results (build strength, or preserve/build LMM). Of note, the article underscores that supplementation (of BCAA) may not be effective or necessary for low-intensity movement (like taking a short stroll). Additionally, it is important to understand BCAA are also found in whole food Protein sources (review in article); and that a separate supplementation is not entirely necessary. However, a portable supplement like a Protein/BCAA drink may be more efficient for exercisers who do not have access to a Protein-rich meal 1-2 hours pre/post workout.

So, unless you can and do engage in more rigorous exercise, supplements of any kind may not do much for you... See posts ahead on some brand reviews!

Are BCAA benefits legit?

12/08/2025

Hey if it gets you to eat your veggies! 🧀 🥦

Veggies like sweet potatoes, cabbage and more meet savory cheese to create a tasty, rich side dish that comes together in three steps or less.

12/01/2025

I love these little side by side nutrient comparisons like this one from VeryWell health!

Very often patients ask about specific foods or food groups and their role in weight-loss or fighting inflammation. While one particular food item is rarely going to “solve” a weight-problem or counteract an inflammatory diet; expanding your understanding of what some good options are & why is a great thing!

Peas 🫛 are generally considered part of the legume family and would be a good choice to serve as the starch/vegetable portion on your plate. Choosing a starchy vegetable/legume vs a grain-based starch is often a good way to get more fiber, protein, vitamins & minerals (though grains have nutrients too!).

You will often see Pea Protein as a main ingredient in Vegan Protein powders… While Pea Protein is considered a “complete” protein (meaning it contains all 9 essential protein amino acids), it may have a lower concentration of some of them as compared to animal/whey-based proteins.

For weight-management, peas are more substantial/filling though do contain more Calories/Carbs than the non-starchy vegetable green beans- so stick to a 1/2- 1 Cup serving for a meal. Green beans are a great option (esp for picky veggie eaters) to fill up more of your plate with low-calorie vegetables, (1-2 cup serving).

So if your goal is to eat healthier sources of carbs and to sneak in more Protein/Fiber outside of meat and supplements, swapping/adding peas as your starch is a great choice. And if you are aiming to stick to a very low-carb (Keto) or very low-calorie diet for weight-loss, an extra serving of green beans to fill up on makes sense.

🫛 🫘 🍌 🍕 Above all, with the right portions/servings for your Caloric needs, all foods fit!!

Green beans and peas are good choices for a healthy eating plan. However, peas contain more fiber, protein, and some vitamins.

11/16/2025

Breakfast is often a big question mark for people..

Do I need to eat breakfast?
What if I’m not hungry?
I don’t have time to cook or prep in the morning!

Dietitians generally recommend spreading out your total daily caloric intake over at least 2-3 meals (or up to 4-6 small meals/snacks) for optimal energy (calorie) utilization—> avoid overeating at meals (which leads to more fat storage).

It is also recommended to eat at least 2 of those meals in the daytime hours to provide fuel for the brain and body while you are most awake and active (*some schedules do not follow this pattern). Daytime hydration is important too!

Having a nutrient dense small meal within 2-4 hours of waking up provides nutrition to get your metabolic/digestive system going and can help you better adhere to an eating schedule that curbs excess intake/craving-based food choices.

While individual preferences vary, some easy go-to’s for the morning base include eggs, grains (oats/cereals/ancient grains), dairy like yogurt/cottage cheese, and fruit. Quick combined and prepped options like smoothies/protein shakes, make ahead grain dishes, and quiches can make breakfast as simple as reheating.

Take a look at a few of these and see if they tickle your breakfast fancy!

Following one of the healthiest eating patterns in the world is easy with this list of our most popular Mediterranean diet breakfast recipes.

10/16/2025

Haha wow this skit hit home; it’s true Nutrition research can be hard to follow and the discrepancies have lead most Dietitians to advise on “everything in moderation”. Digestion, weight, blood sugar and blood pressure can be directly impacted by what we eat and a general consensus among most health professionals is to eat more fiber-rich foods and foods that are “minimally-processed” when possible. Calorie control and exercise can manage genetic obesity but won’t eliminate it. Do the best you can!

09/26/2025

Soup for you!! Soup is a great option for weight-loss plans… you can get protein and high-fiber veggies in one warm & filling bowl!

Use low-fat swaps for creamy/cheese broths and consider bone-broth base for extra collagen protein and nutrients.

These recipes look bomb 😋 !

Grab a bowl of these fall soups that are lower in calories and high in protein and/or fiber for a nourishing and cozy meal.

09/20/2025

If you find yourself snacking endlessly and just not feeling full or satisfied- try a more robust snack like these open-face toasts!

You do not need to cut out carbs entirely to lose and maintain weight-loss… A slice of good whole-grain bread or maybe a sourdough/rye can provide Fiber, Protein for less or equal carbs to a protein bar. The toast is a great canvas for other satisfying and satiating Protein toppings like cottage cheese featured here.

Make the toast sweet or savory and curb over-eating for the rest of the day!

Had your fill of toast that barely takes the edge off your hunger? Say hello to our new-and-improved cottage cheese toast!

09/14/2025

Great overview & how-to guide on Meal Planning! I’m excited to explore MFP’s new meal-planning feature to see if it may help bridge the gap of helping people understand their nutrition targets for weight-management while also providing examples of what to eat (that fits those nutrition targets).

Dietitians typically counsel patients on what to eat from an educational standpoint of what foods are nutritious vs non-nutritious and what are standard portion/serving sizes… However, many patients/clients are hoping for a specfic emeal-plan that tells them exactly what to eat.

There is value in having access to pre-selected recipes and examples of a full day of eating that fits nutrition targets… But its also valuable to take the time to check nutrition facts & portions for yourself and develop a flexible meal-plan that fit your preferences & lifestyle.

With AI and this new MFP meal-planning feature hopefully we will have some easier options to answer the eternal question “so what should I eat?”! 🥗 🍗 🍎 🧀 💧 🧁

Discover the essential guide to meal planning! Learn how to achieve your nutrition goals and improve your health with simple, effective strategies.

09/03/2025

Skinny Taste is one of my favorite resources for lower-calorie, high-protein meals- this one caught my eye 🤗

Easy Chicken Shawarma Sheet Pan Dinner—juicy chicken thighs with chickpeas & veggies. A high-protein, high-fiber weeknight dinner in one pan.

08/09/2025

Vegetarian/Pescatarian Diets are among the best diets for getting more Fiber which lends itself to gut & heart health! ♥️

Emphasize more low-starch vegetables in addition to starchy veg (potatoes, corn, peas, hard squash) and include satisfying vegetarian proteins (beans/legumes, fish, eggs, tofu-soy, low-fat dairy) to keep it lower-calorie and muscle-friendly 💪🏽!

These quick and easy recipes are all packed with fiber and prebiotics or probiotics to support your gut health.

08/01/2025

Enough with the OZEMPIC-FACE! As the article summarizes, weight-loss itself includes shrinking fat Mass as well as muscle mass (they are attached afterall). It happens and its ok 💪🏽

Factors we can control to minimize muscle-shrinkage during weight-loss is to create step-wise caloric deficits from diet and exercise resulting in somewhat slower weight-loss vs rapid, eating at least 60 grams of protein (up to 100grams or more depending on height, build, and exercise level), and exercising especially with resistance/weights consistently & progressively during weight-loss.

The med itself does not inherently cause you to lose muscle mass, and eating a bunch of excess protein without actually exercising won’t allow you to gain muscle (though it may still aid in some level of preservation).

Ozempic has always come with side effects. The latest? Thinning hair and muscle loss. Experts break down why this might be and what you can do about it.