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Archives for July 2016

Summer is the time that we have all looked forward to since we were little kids. It is the time for vacations, having fun outside and hanging out with family and friends. One of the best parts about the summer is the BBQs, where we have the chance to spend the day with the people we care about, having fun and eating food off the grill.

Unlike when we were kids, however, we can’t always eat the same way and we now have the knowledge to know how to eat better to stay healthy.

One of the best ways to eat healthy at summer BBQ is to be the one hosting! That way you have full control over the food that is served and you can make sure they make the food that fits into your meal plan, all the while still providing delicious food that your guests will love.

Here are some great meals that you can prepare for a BBQ while staying on your meal plan:

Here are our top recipes and food choices for your BBQ:

Main Dish

Grilled Chicken

You can never go wrong with good grilled chicken. Not only is it a healthy protein for you, but it is sure to leave your guests happy.

 

Boneless chicken breast
Lemon Juice
Salt
Pepper
Onion Powder
Parsley

Dip your boneless chicken breasts in lemon juice and season with salt, pepper, onion powder, and parsley. Place on the grill and cook until the center is no longer pink. Depending on the size of your chicken, this can take 10-15 minutes on both sides.

Grilled Fish

One of our favorite types of fish is wild caught salmon, but you can substitute to a milder fish if you’d prefer.

Salmon
Salt
Pepper
Lemon

Soak a cedar plank in water for 2 hours before cooking. Lightly season your fish with salt and pepper and place on a wooden cedar plank on the grill. If the salmon has skin on it, place the salmon skin side down. Placing the fish on a plank with keeping the fish from sticking to the grill and also give it a nice smokey flavor that you would want at a BBQ.

Let the salmon cook until it is cooked fully through. You will know that is it cooked because the inside will be the same color as the outside. Depending on the size of your fish, this could take 10-15 minutes. Squeeze lemon over salmon and serve.

Brisket

Brisket is always a crowd pleaser, although it does take longer to cook, so here a healthy brisket rub that tastes great and won’t break you off your meal plan.  This rub also makes a great seasoning for steaks and burgers!

Beef brisket
2 teaspoons salt
2 tsp dry mustard
2 tsp paprika
1/8 tsp pepper
1/2 tsp garlic powder

Combine all seasonings together and rub the spice mix all over the brisket meat. Put the brisket on the indirect side of the grill so that it is not directly in the heat, with a drip pan underneath. Allow cooking until the center of the brisket reaches 195º (this could take a few hours). Remove from the grill and wrap in tin foil for 1-2 hours. When finished, remove fat from meat and discard, cut meat against the grain.

*This recipe is based on a 4 lb brisket.

Fun Sides

Grilled Sweet Potatoes

No meal would be complete without our favorite food, the sweet potato! And, this allows you to adjust your meal according to your high and low carb days.

Peel your sweet potato and slice them into 1/4 inch slices. Cover them with olive oil and throw them on the grill, seasoning with salt. Enjoy on a high or med carb day!

Grilled Veggie Skewer

Food on a stick is always fun, and a great addition to your BBQ that will be sure to make everyone happy.

Place your favorite vegetables, such as mushrooms, cherry tomatoes, onions and bell peppers on a skewer. Place skewers on the grill until they are cooked as desired. Enjoy on a low carb day!

This meal can work for either a high or a low day. Simply adjust your portion of sweet potatoes to match the carb day that is on your Custom Meal Plan. If you are not on a meal plan, you can get one by clicking here. We custom tailor every plan to match your specific goals, according to your body type and the food you already love to eat.

Let us know what your favorite foods to eat at a BBQ or how you stay on track during the summer.

Summer is a time when we look forward to hanging out by the pool and barbecuing with family and friends. Grilling steaks, hamburgers and hot dogs on the grill, potato chips, soda and potato salad while sitting by the pool and soaking up the sun sounds like a perfect day.

And as fun, as this is, we know that it can also be a challenge when you are trying to stay healthy. After all, a barbecue isn’t the ideal place you would expect to find foods that are healthy and will keep you lean throughout the entire summer.

But just because you are trying to stay healthy and eat foods that will keep you on track towards the body you are working so hard for, or to even keep the body you have worked for so far, doesn’t mean that you have to skip out on all the fun.

Top 5 tips to staying lean and healthy during the summer

  1. Stay hydrated – First and foremost, if you are going to be outside all day, in the hot sun, you must stay hydrated and drink plenty of water. Make sure to drink plenty of water before you begin eating, as this will reduce your caloric intake, helping to keep you hydrated and from overeating. Above all else, avoid any alcohol being served.
  2. Portion size – If you’ve read our recent blog on portion sizes, you’d know that larger portions are common and when given the option, we often eat more than we mean to. That being said, stay conscious of how much you are consuming and what you are consuming. If you need help knowing how much to eat, use your hand. Remember, a good portion size is a fist size carbs (such as sweet potato), palm size of the protein (such as fish or chicken) and a thumb size for fats (such as avocado, oil or nuts).
  3. Lean alternatives – There are always better alternatives that you can bring to the barbecue to have cooked, or to cook if you are the one hosting. For instance, a nice piece of salmon good great on the grill, or if you prefer, chicken is another great protein. Go for meats that are lean and that are on your meal plan. If you’re really wanting a burger, trying bringing a bison burger, eating it open-faced, with no bread, or substituting the bread for lettuce. Forgo the cheese.
  4. Be mindful of the side dishes – Typically, barbecues have many sides to choose from and most of them are the kind of food you want to stay away from. And just because it is called a salad, doesn’t mean it is the healthy kind! Instead, go for grilled vegetables or bake your own sweet potato chips and bring them with you. For something sweet, try fruits like strawberries and blueberries.
  5. Play! – Our final tip shouldn’t be too hard to follow. Pool parties and barbecues are the perfect places to stay active and get moving! Not only will being active burn calories, but you also get to join in and have fun with the people you care about.

Staying on a meal plan when you are surrounded by people who do not share your goals can be a challenge, but it can be a lot easier when you have a team of people supporting you and helping you plan ahead for every meal that you eat. Our Custom Meal Plans are designed around your specific goals and can help you manage what types of foods you should eat each day and how much. You can use your Custom Meal Plan as a guide when grabbing your food off the grill at your next family BBQ.

Don’t miss out on all of the fun you could be having this summer. Relax and enjoy yourself and spend time with loved ones. Let others know about your goals so that they can be in a position to support you and keep you accountable. Stay healthy and live life!

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There are many benefits to taking BCAAs (Branch Chain Amino Acid). BCAAs are something that I drink several times a day…you can say I am almost addicted to them! But because I love them so much and get so much from them, I wanted to share my top 6 benefits with you. These are things that I have found through research and my own personal experience. While not everyone needs to be taking BCAAs, if you are working out and active, this is one thing you will want to be drinking.

I drink BCAAs throughout the day and throughout the night. During the times that I wake up at night, I’ll drink some BCAAs and, through research, what I found was they do offer some benefit when consuming through the night. When you sleep, your body goes into a catabolic stage because, technically, you are fasting overnight. Plus, it helps with muscle retention and muscle recovery overnight.

Top 6 Benefits of Drinking BCAAs:

Muscle Growth: There are studies show athletes that take BCAAs have a significant increase in muscle growth versus those who do not. Whether you are trying to lose weight or put on lean muscle, muscle growth is important to your goals [1].

Delay Fatigue: Drinking BCAAs increases the rate of perceived exertion, meaning you can go stronger, faster, longer and more efficient while you are working out. This is why I recommend you taking them inter-workout if you were to only take them one time once a day. No matter what your goals are, exercise most likely plays a large part, so you don’t want to fall short mid-session. With BCAAs you will have the energy to make it through your workout [2]. 

Mental Focus: I’ve come to learn that BCAAs are also good for mental focus and brain function by modifying large, neutral amino acid (LNAA) transport at the blood-brain barrier. These help me stay focused on the work at hand so I can get even more done. And if you know how busy I am, you know I need to be able to stay focused! [3]

Boost Fat Loss: Some studies even suggest that consuming BCAAs can boost fat loss. A study out of the University of Illinois suggests that drinking BCAAs can help enhance glucose and insulin homeostasis by stabilizing fasting and postprandial levels of blood glucose, and has unique roles in metabolic regulation [4].

Wards Off Hunger: This doesn’t happen right away, but if you drink them routinely over a period of time, you will start to notice that you are less hungry, as BCAAs can help you ward off hunger. This is something that I didn’t know until I began to notice it as a side effect. In fact, this helps me to curb many of my cravings as well [5].

Repair and Recovery: Before and after a workout, drinking BCAAs can help you recover from all of your hard work. Muscle go through a process of repair and recovery after use, especially after an intense training session and drinking BCAAs can help your muscles through this recovery process [6].

The two most optimal times to take your BCAAs is during your workout and post workout. You want to take them during your workout because they fuel your body and allow you to workout longer and more intensely while extending the rate to perceived exertion. It is also important to take them post workout to help your body with muscle recovery and regeneration.

Leucine, the most important of the three Branch Chain Amino Acids (leucine, isoleucine, and valine), actually stimulates muscle protein synthesis. It also boosts insulin levels, which is an anabolic hormone. When you ingest amino acids, they are preferential to the liver and go directly into the liver.

The Morellifit BCAAs are the cleanest and because they are so clean, I drink them 3-5 times a day. In fact, they are so clean, I don’t have to worry when my two-year-old takes a sip. When looking for quality BCAAs, you need to make sure that there are no artificial coloring or flavoring.

⚡ Related: Learn why we don’t use artificial sweeteners in any of our products

If you are going to drink and use BCAAs for any of the reasons mentioned above, the most important thing is to make sure the ones you are consuming are clean and of high quality, otherwise, you could be doing just as much damage as you are doing good.

 

Grasshopper recipe banner

Grasshopper Fudge is our favorite flavor because it reminds us of our favorite mint chocolate chip ice cream, making it a perfect treat for the summer. With its refreshing mint taste, mixed with sweet chocolate, this protein powder makes a great ingredient to add to so many delicious recipes, especially those you wouldn’t expect to show up in a healthy diet.

The Morellifit Nutrition Protein Isolate is all natural and is sourced from 100% grass-fed cows. Not only is it all natural, but it is made up of only 5 ingredients. Healthy and good doesn’t need to be complicated and you can taste the difference in Morellifit Nutrition and you can taste the difference in these recipes.

Here are our top 3 Grasshopper Fudge recipes that are sure to become your favorite too:

1) Grasshopper Fudge Donuts

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2 scoops Grasshopper Fudge
½ cup almond flour
2 tbsp coconut oil
1 egg
1 tbsp greek yogurt
¼ cup chocolate chips
½ tsp vanilla
½ tsp baking powder

Preheat oven to 350º. Mix dry ingredients and set aside. Mix wet ingredients and slowly fold in dry ingredients. Pour into greased donut pan and bake for 15 minutes.

Prep time: 10 minutes
Cook time: 15 minutes

Makes 6

Macros:
Calories 200
Fat 13g
Protein 11g
Carbs 10g

 

2)  Grasshopper Fudge Waffles

Screen Shot 2016-07-11 at 12.23.47 PM

2 scoops Grasshopper Fudge
½ cup almond flour
½ cup coconut flour
1 tbsp coconut oil
2 tsp baking powder
½ tsp baking soda
1 tsp vanilla
4 eggs
⅔ cup almond milk

Spray preheated waffle iron with coconut oil cooking spray. Pour mix onto hot waffle iron. Cook until golden brown. Serve hot.

Prep Time: 10 minutes
Cook Time: 20 minutes

Makes 6 waffles

Macros:
Calories 193
Fat 12g
Protein 12g
Carbs 8g

 

3)  Grasshopper Fudge Cookies

Screen Shot 2016-07-11 at 12.22.49 PM

2 scoops Grasshopper Fudge
1 cup oatmeal
½ cup sunflower seeds
1 tbsp coconut flour
½ tsp baking powder
pinch of salt
¼ cup coconut oil
3 eggs
1 tbsp honey
¼ cup almond butter

Preheat oven 375º F. Blend dry ingredients (the first 6) in a food processor and pulse until chopped to a coarse consistency. Stir in the rest of the ingredients. Shape into balls and pat them flat.

Prep time: 15 minutes
Cook time: 10 minutes

Makes 12 cookies

Macros:
Calories 179
Protein 8g
Fat 13g
Carbs 9g

4) BONUS! My favorite, Protein Balls!

grasshopper_dateballs_morellifit-2

½ cup cashew butter
2 scoops Grasshopper Fudge
½ cup almond meal
2 tbsp applesauce
½ cup chocolate chips
½ cup raw cashews
1 tbsp chia seeds (optional)

Add all ingredients to a food processor and pulse until crumbly. Using a small spoon to scoop, roll into balls. Macros are based on 1 tbsp.

Prep time: 15 minutes

Makes 12 balls

Macros
Calories 175
Fat 11g
Protein 8g
Carbs 11g

As with anything, the key is moderation and these are best eaten as a healthier alternative on your cheat days.

Let us know below what your favorite Protein recipe is, whether it is one of these great tasting snacks or if you have come up with your own and can’t wait to share it with others. Also, let us know what your favorite flavor is and whether you’d like to see more recipes you can incorporate your whey into.

Then, check out the Morellifit Nutrition supplement line where, for a limited time, you receive a massive discount when you choose the auto-ship option. This way, you never run out of your supplements as they are automatically shipped right to your door.

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