Perform Your Best in the Gym with these Pre-Workout Meals

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Ready to hit the gym?

Rule #1: Do NOT workout on an empty stomach.

Rule #2: Do NOT go on a full stomach, either.

And, Rule #3: DO eat specific healthy meals or snacks approximately 1 to 2 hours before your session.  

Need some ideas? Glad you asked.

Peanut Butter

You may have heard that peanut butter is healthy and good for you especially if you like to workout. It’s not a myth.

This chewy treat contains a significant and healthy dose of protein (and protein equals power, and power is what you need to lift those weights or to go for a run.)  It’s also versatile — spread it on a thin wheat cracker or opt for tasty and filling snacks like our Peanut Butter Protein Bites, which also happen to be one of our best sellers.

We recommend 2 of the Peanut Butter Bites before a regular light workout. If you’re pumping things up a bit and plan on doing heavy weights or long cardio for example, then we’d recommend all 4 bites.

Natural Smoothies without the Preservatives or Excessive Sugars

Indulging in an organic smoothie – rich in your favorite fresh ingredients – can help provide you with a very well-balance carb and electrolyte-rich blend. Plus, these smoothies are refreshing and will keep you hydrated so you feel good and energized for the workouts to come.

Our Wellness Grub fans tend to favor our Farm Fresh Smoothie before going full force at the gym.  Loaded with beneficial greens like cucumber, kale and parsley, this drink is packed with Vitamin A and C, giving you the strength and stamina you need for staying physical, focused and energized in the gym.


Wishing you a happy gym session ahead!

Clean Eating on the Run

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With kids back in school and busy work schedules, it means stress levels are high. Luckily, at Wellness Grub we also deliver via apps like Uber Eats, Postmates and Grubhub. So before you down a bottle of soda or eat a bag of chips, we have a few organic treats to help guide you on a healthy path.

Ditch Energy Shots and Go Natural

It seems everywhere you turn there’s a new energy drink hitting the market.  Have you ever read the ingredients, though? We suggest skipping chemically-infused drinks and instead going all-natural.

One example is the Brain On tonic at Wellness Grub.  This little bottle packs a huge punch, with no sugars or chemicals added.  One of it’s all-star ingredients is Blue Green Algae, which is derived from plant-like organisms found in salt water. This ingredient is used for improving memory, increasing energy and metabolism and lowering cholesterol.

We recommend Brain On for folks about to go into a meeting, starting a long day of work and, yes, college students cramming for their next big test.

This little bottle packs a huge punch, with no sugars or chemicals added.

Pack a Healthy Snack for Your Day

Often, we tend to say it’s okay to eat one unhealthy snack a day.  After all, it’s just one right? But the math is simple. One unhealthy snack a day — that’s five unhealthy snacks per week, and calories add up real quick. If you’ve got a long work day ahead of you, opt for treats like Organic Chocolate Pudding, Carrot Cake Bites, a fresh Kale Salad, the epic Mung Bean Pesto Pasta or Goji Berry Bites.

Allow us to cast a spotlight on of these snacks — the Goji Berry Bites.  It’s no mystery why these little guys are such a popular item at Wellness Grub.  Goji berries have a semi-sweet taste that proves favorable for your taste buds.  They also harbor a high level of antioxidants, which has proven beneficial health-wise.  In addition, they’re high in fiber, protein and plenty of vitamins and minerals including iron, selenium, copper and vitamins A and C.  Several studies have also concluded that goji berries may have positive effects on blood sugar control and – you guessed it – have proven to boost energy levels. Sounds like the perfect lunchtime treat to us, whether at the office or the college courtyard.

Goji berries have a semi-sweet taste that proves favorable for your taste buds.

Treat Yourself to Freshness

There’s no reason freshness should take a backseat when heading through your day.

At Wellness Grub, absolutely all of our juices and smoothies are made fresh daily.  That’s because we believe in using the finest ingredients only.  It’s also why we’ve set up our cafes to feature a grab-and-go section, where a number of juices and smoothies can be found ready to consume, in addition to healthy grub.  Fueling your body with pure, healthy ingredients will have you feeling more upbeat and energetic throughout the day.  Remember, sugar highs are followed by sugar lows.  We understand that’s not ideal for your workday hustle.

Always remember there are always options to go a healthier route. And that includes your school or work lunch.  We’re here to help!

juicing health benefits

The Top 5 Health Reasons To Juice

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Eating healthy all the time takes work.

A lot of time goes into planning a list, shopping for fresh ingredients, prepping, and cooking nutritious meals. We aren’t all blessed with several extra hours in the day. If only there was a way to deliver maximum nutrition to your body in a faster, more efficient manner. There is — juicing.

Juicing is an efficient way to include a variety of fresh fruits and vegetables into a healthy diet. One glass can provide multiple meals worth of vitamins, minerals, amino acids and phytonutrients in less time than it would to eat the same amount raw or to prepare a meal. Fresh juice is also easier for the body to digest because most of the insoluble fiber is removed.

The health benefits don’t stop there, however, keep reading to learn five more benefits of juicing.

Stay Hydrated.

Just as the human body is made up mostly of water, many fruits and vegetables also contain water. Conveniently, the ones with higher water content are generally better for juicing because they produce more liquid. As a result, with juicing, you’re not only pumping your body full of essential nutrients, you’re also consuming more water. Thus, helping your body stay hydrated.

Being well-hydrated is necessary for our bodies to reach overall homeostasis and health, but most of us don’t drink enough water for one reason or another. Juicing relieves the problem for those who wish water had more taste.

Strengthen Bones.

It’s important for us to consume minerals, like calcium, in order to maintain healthy bones and teeth. Our bodies don’t produce calcium, so the only way to get it is through the foods we eat.

Many people find it easier to consume more of the foods that are higher in calcium, like spinach or kale, by juicing them. It allows everyone to consume the most nutrients in the least amount of time.

Boost Energy.

Caffeine and sugar-loaded energy drinks may cause you to crash and burn, but you can treat your body to natural, long-lasting energy from fresh fruit and vegetables. Choosing the right combination of produce can leave you feeling more alert and focused for longer.

juicing health benefits

Reduce Stress.

Giving your body the proper nutrition allows it to regulate itself to the proper level of homeostasis, which includes the regulation of stress. The more vitamin and antioxidant dense foods you consume, the more likely you’ll be able to cope with stress.

Eating certain foods and combinations can also help to provide stress relief and calming effects. Foods like blueberries, avocados and green leafy vegetables can be used in this instance.

Sleep Better.

Just as getting the proper nutrients can help to reduce stress, the same applies to sleep. You’re more likely to be relaxed enough to sleep when your body has all of the power it needs, but there are also foods that can help you fall asleep naturally. Pineapples, bananas and oranges contain melatonin, a hormone that helps to regulate sleep cycles.