Recipes That Support Mental Health & Fuel Movement
This May, we’re celebrating Mental Health Awareness Month by focusing on the powerful connection between what you eat, how you move, and how you feel. Food is more than fuel, it can help reduce stress, boost mood, and improve focus. We’ve curated recipes packed with nutrients that support brain health and sustained energy, perfect for pairing […]
Spring Into Fitness: 5 Health Tips to Refresh Your Routine
🌿 Spring is here, and that means fresh starts, renewed energy, and a perfect opportunity to revamp your fitness routine! After months of winter hibernation, it’s time to shake off the cold, embrace the sunshine, and commit to healthy habits that will keep you feeling strong and energized. At Empower, we believe fitness should be […]
12 Days of Healthy Snacks
By now, the holiday season is in full swing. And that means holiday parties are happening, and all kinds of delicious food temptations have probably been put in front of you – even the not-so-healthy ones. Now we’re certainly not advocates for ultra-rigid restrictions on food all the time here. After all, joy is healthy […]
3 Tips to Eating Healthy with a Busy Schedule
Do you find your daily schedule to be pretty hectic? Are you running around all day going from one thing to the next with little time in between? For many, this means a healthy diet can fall by the wayside in place of quick, easy and convenient food. It’s also no secret that quick, easy […]
Nutrition for Changes and Aging
By: Michael Raynor, MS, RD, LDN As both men and women reach their 40s and beyond, they’re faced with changes thatmay require them to adjust their nutrition and fueling to ensure they’re best supporting theirhealth as well as any performance goals they may have. This can be difficult for many men andwomen because their nutrition […]
The Basics of Macros & Portions
You may have heard of the macronutrients (or “macros” for short). Even if you don’t know whatthey are, you’ve likely seen them listed on the Nutrition Facts panel of all the packaged foodsyou buy–carbohydrates, protein, and fat. These macronutrients are the larger components offood and make up all the calories (also known as energy) that […]
What’s the Deal With Superfoods
By Michael Raynor, MS, RD, LDN If you follow food news or just look at new products in the grocery store, you’ve probably heard of various “superfoods” and the wide array of associated claims made about them. So, what’s the deal with these foods? Are they really “superior”? If so, what makes them super? Superfoods […]
Staying on Track During the Holidays
By Michael Raynor, MS, RD, LDN For people with health and fitness goals, the time of year (with a string of holidays in a row) can feel like a minefield of temptation and events pulling us off track. The great news is, it doesn’t have to be a stressful time of year that derails you […]
A Healthier Halloween
A Healthier Halloween Beginning of the Holiday Season Halloween marks the beginning of the holiday season–(let the sugar-influx roll). The next couple of months are filled with treats, parties, family gatherings, alcohol, and a packed schedule. So how do you continue to pursue your health and fitness goals despite all that this time of year […]
Managing Hunger & Appetite
By Michael Raynor, MS, RD, LDN Maybe you’re a seasoned athlete, have been working out consistently for years, or maybe you’re new to working out consistently. Regardless of which camp you fall in, working out consistently and more frequently can lead to an increased appetite or feeling hungrier because of the additional calories you’re burning, […]