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Yummy Protein Bites Simple Snack Solution

A yummy on-the-go snack! Made with whole ingredients like rolled oats and nut butter, these little balls pack a nutritious punch while keeping you energized until your next meal. Great for school snacks (nut-free version), after workouts, or on the way home from work!:)

The Essentials:
• 1-cup almond butter (If nut-free, you can use sunflower seed butter)
• 1⁄4-cup real maple syrup or raw honey
• 2 Tsp. vanilla extract
• one 1⁄2-cups of gluten-free rolled oats
• 1⁄2-cup unsweetened shredded coconut (organic if possible)
• 1/3 cup chocolate chips
• 2 Tbsp. chia seeds
• 2 Tbsp. hemp seeds
• 3 Tbsp. protein powder (chocolate or vanilla)
• 2-4 Tsp. of water or additional vanilla extract
• pinch of salt

The How-Tos:

1. Add the nut butter, maple syrup or honey, and vanilla extract to a mixing bowl and stir together.

2. Add oats, coconut, chia seeds, hemp seeds, protein powder, and salt. Stir again until well mixed. Then add the...

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Intern Sid Signs Off

by Intern Sid

 

My time here at BUFFnation has been the best start to the year I could have asked for. And as they say at BN, I experienced so many WINS - including releasing 8 kilos (about 17 pounds!). 

My three big wins have to do with mindset, nutrition, and the importance of my thinking! Not only have I learned about online business in the digital space, and attended a number of motivational speaking engagements, but I've also started maintaining a healthy diet and lifestyle. My outlook on life has changed, and getting enough sleep has helped me stay motivated and happy.

When I started this internship, I was 89 kilos, and within a month and a half of implementing the BN principals, my weight released. I have released seven kilos while having three meals a day, and I achieved that without dieting, just little lifestyle changes or what BN calls "small steps.". I now understand the significance of routines! I plan to continue doing this...

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Homemade Pumpkin-Spicey Latte

nutrition recipes Oct 19, 2022
Nothing says fall like PUMPKIN! So we've created a creamy, rich, and delicious latte, perfect for a chilly fall day.
 
 Packed with healthy fats, and no added sugar, this is a quick and easy way to enjoy a restaurant-style coffee drink at home.
 
It's also a great way to cut back on coffee (cortisol spiker), because you can use decaf, and it tastes the same!
 
Below is the video for the latte base, and then you'll add the pumpkin fixings listed below the video.
 
Here's what you'll need for part one (outlined in video):
 
  • 1 cup of coffee (decaf or regular)
  • 1 Tbsp of coconut oil
  • 1/4 cup coconut milk (or other non-dairy milk)

 

 
Here's what you need for part two.
 
Once you've created the base latte above, 
add the following to your blender jar,
and pulse 3 to 4 times. If it needs warming, use a saucepan on the stove to heat it up.
 
  • 2-3 Tbsp pumpkin purée 
  • 1 Tsp (or more to taste) ground...
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Over 40: Top Three Supplements

** The top three supplements for women 40 and over.***
 
Are you taking these? And if not - why you need to!
 
Naturopathic doctor Robin Walsh breaks it all down on this episode of Mindful Wellness. 
 

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Portion Distortion

nutrition Oct 27, 2021

Wow! Look at how servings have changed over the past 20 years.

It really makes you think about how many extra calories we're consuming without even realizing it.  

If you're stuck at a plateau, small changes to your servings sizes can have a major impact on your hormones, energy, and waistline.

Here are five ways to get started.

Let us know how it goes!

Leslie and the BN Team

Image Source=Boston University School of Medicine

 

Plateau-Busting Nutrition Tips

 
Fill half your plate with greens. 
Veggies are loaded with fibre, and fibre keeps you feeling full. Plus, you’ll get an extra boost of vitamins!
 
 
 Use a smaller plate 
This way, the same amount of food looks like more. It’s a mind trick, but many find it works!
 
 
 Slow down and chew! 
Digestion actually starts in the mouth. Not only will chewing more cut down on indigestion, but researchers from the University of Birmingham found it also...
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Mindful Wellness Launching Soon!

We're launching Mindful Wellness this fall!
 
Short, informative, wellness-related interviews on everything from mindset, to hormones, to how to become a better leader within your profession.
 
Our first interview with The Authentic You author Kristina Holle drops soon!
 
For more on Kristina's book CLICK HERE
 
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How She Boosted Her Strength, Stamina, and Lean Muscle Mass Over 40

by Natalie Fisk

When Kirsten Weaver turned 40 she noticed that her already healthy choices weren’t cutting it anymore.  

“I noticed that the odd meal out would immediately go to my hips or tummy and didn't come off as easily. The more I worked out, the more tired I got, and I just wasn't seeing progress. I needed to change things up.”

Kirsten found BUFFnation and hasn’t looked back.  

“I started with one class a week and while I've never been the fitness class or gym membership type, I found that having that commitment and accountability, similar to being on a sports team, helped me stay motivated and engaged.”

Kirsten kept up with one class a week for two years and then added in a daily morning walk. 

She started to see a change in her body composition.  

“I definitely noticed a huge shift in muscle tone and an increase in body confidence.”

When the pandemic hit, Kirsten increased her workouts to...

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