Foxy Fitness & Wellness LLC

04/04/2026

Protein, get your Protein here! I think we get it, Protein helps us feel full and build muscle 💪🏽 especially when we are exercising regularly.

I always recommend tracking your food intake and reading labels to build awareness of the many foods that contain protein- but there’s nothing wrong with some good recipes that spell it out for you! MyFitnessPal has a great blog that features articles and recipes…

Check out these ~30g PRO breakfast recipes to hopefully keep you full & blood sugar steady as compared to carb-sugar focused morning meals…! 🍳 🥣 🍌

Learn how to get 30g of protein for breakfast with 8 tasty meal ideas that boost metabolism and keep you energized all morning.

03/14/2026

Pro-tip: Cabbage tastes great when you add butter and garlic 😋. While butter is going to add a lot of calories from fat the cabbage itself is incredibly low-calorie and packed with filling Fiber. Aim to keep to

This Buttery Irish Cabbage comes together quickly for a simple, satisfying side that highlights the cabbage’s natural sweetness.

03/12/2026

Ruh-roh…. Calories are complicated… I will do some more digging to better understand Caloric estimation processes and report back!

It’s giving Mean Girls.

02/02/2026

Nice list of high-protein foods/snacks! Mix and match sources to boost Protein & Fiber!

Higher-protein snacks can help you stay full and energized. Hummus is one such snack, but others—like peanut butter and jerky—offer even more protein.

01/21/2026

This is a great review of the differences between Whey Protein & Collagen supplements.

The two have slightly different nutrition profiles which work towards slightly different goals, but could both be used for mutual benefits. 🤝

Whey protein for muscle growth/retention and repair (especially with regular workouts), and Collagen for repair/maintenance of joint/skin/nails/hair. 💪🏽

Collagen and whey protein are two popular protein supplements. Both are rich in amino acids and offer a convenient way to increase your protein intake. But, there are some big differences between the two protein powders. Today, we’ll discuss the main differences between whey protein and collagen p...

01/18/2026

Oooh very nice!

Here's a simple way to incorporate heart-healthy omega-3s by combining salmon with avocados. Learn how to prepare no-cook Salmon-Stuffed Avocados.

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!