You Should Be Eating These Nutritious Foods Every Day

You Should Be Eating These Nutritious Foods Every Day

Ever hear the saying “An apple a day keeps the doctor away”?

Well this saying may not actually be a myth, as apples and a number of other fruits and vegetables have been proven to give your body a plethora of health benefits when eaten consistently.

According to our friends at, strawberries, broccoli, spinach, oranges, apples, and bananas all are extraordinary foods, and when eaten on a daily basis can reap a number of positive health benefits for your body.

Below are a few things these foods can do for you!

Rinds and Peels: Overlooked Super-foods

Rinds and Peels: Overlooked Super-foods

Eat Fruit Peels for Health

Ever give a second thought to throwing away the skin of your orange, the peel of your banana, or the rind of your watermelon?

If your answer was no, you put yourself in a category with millions of others around the world who dispose of peels and rinds from fruit and vegetables because they think they are inedible or don’t taste good.

What you don’t know, however, is that these peels and rinds you are throwing in the garbage are actually full of fiber and packed with nutrients like vitamin C.

Banana peels, carrot skin, citrus fruit peels, kiwi skin, even those hard watermelon rinds, and many others can all be consumed in some way. In order to help you get these extra nutrients, we took the time to break down some interesting ways that you can eat these less than appealing foods courtesy of our friends at

  1. Citrus fruits (oranges, lemons, grapefruits, limes) – These peels contain twice the vitamin C of the actual fruit itself — and also contain large amounts of calcium, magnesium, and potassium.
    How to eat them: Since these peels can be very bitter and tough to chew and digest, consider grating the peel to create zest for the top of a salad with dressing, or even for the top of sweets like ice cream or chocolate.
  2. Kiwis – The skin offers flavonoids, antioxidants, and — of course — a large amount of vitamin C.
    How to eat them: This one is simple. Instead of taking the time to spoon out the fruit from the skin, scrape off the fuzz from the outside and simply eat the juicy fruit like you would a peach.
  3. Carrots – A carrot offers a variety of nutrients within the orange rough skin that is usually peeled and thrown away.
    How to eat them: All you need to do to safely eat the whole, unpeeled carrot is cleanse it carefully with water to remove dirt or other imperfections. The flavor of the vegetable should remain the same.
  4. Watermelons – Watermelons contain something known as citrulline, which has an amino acid that is beneficial for heart health, your immune system, and much more. But, surprising to many, the rind contains much more of the rare amino acid.
    How to eat them: This one may be the toughest of all because it can sound extremely unappetizing to the ear. However, you can do a lot with this rind. You can pickle it, sauté it, or — one of our favorites — throw it in a blender with the rest of the watermelon and other fruits and veggies to make a delicious smoothie.
  5. Bananas – Proportional to the commonly consumed part of a banana, the peel seems to be one of the biggest wastes in the world of fruit. However, this peel is extremely nutritious — as it has powerful antioxidants and an amino acid known as tryptophan that increases your body’s levels of serotonin, a neurotransmitter that can boost your mood.
    How to eat them: When it comes to banana peel preparation, variety’s the name of the game. Boil the peel, cook it in a frying pan, bake pieces of it into dried-out chips, or just throw the entire fruit into a juicer.
Take Over In 2017: How To Crush Your Training Goals

Take Over In 2017: How To Crush Your Training Goals

As you watch the ball drop in Times Square on New Year’s Eve, whether you are with friends or family celebrating the holiday, it’s almost impossible not to reflect upon 2016 and look ahead to 2017. Maybe you think you could push yourself harder in the New Year, or you think you could become much stronger in the weight room, maybe even make the step from junior varsity to varsity? The possibilities are endless for an athlete that creates the right mindset heading into another season.


Although some athletes may excel at setting and achieving their own individual goals, many struggle to set realistic goals for themselves year in and year out. With some help from our friends at, we put together a blog to better help you manage and achieve your goals in 2017.


Four Obstacles to Better Goal Setting

When you are trying to set goals for the year ahead a lot of things can get in your way. They can be minor setbacks or major issues, but if you set your goals properly you can avoid these obstacles. Here is a list of Stacks four obstacles to better goal setting:

  1. Focusing on one overly specific goal
  2. Goal isn’t specific enough
  3. Unrealistic time expectations
  4. Goals are simply too challenging

To read more about each individual obstacle and to see solutions for each, read stacks full article here.


How to set better goals

Clearly, setting realistic goals as a young athlete can have its challenges. You want to set the bar high for yourself and take bigger strides each and every year, but sometimes these high standards can be too much. Along with this, many times as an athlete you are on your own to set goals, as your coaches don’t have the time in practice to help everyone individually plan ahead.

To set strong goals you need to focus on your future and not look back at the past. Make sure your goals are both short term and long term so you are always chasing something, rather than taking your foot off of the gas at times. If you set reachable goals for yourself before every season and achieve them, you will only continue to build your confidence level.

Below is a list of steps that you as the athlete can use to help you better set your own personal goals, or that your coach can use to individually set goals with everyone on your team:

  1. List what you want to accomplish.
  2. Define why you want to do this.
  3. Define how you will accomplish this.
  4. Clarify what doesn’t help you.
  5. Sign your summary statement.
  6. Tape to your wall and read every day.

To read more about each individual step in this goal setting exercise, read the full article on


Motivation is key when it comes to getting yourself to set goals each and every season. Many athletes struggle to find the motivation needed to create goals for themselves and achieve them. Goal setting is all about will power and overcoming obstacles to achieve what you want. Take a look into athletic trainer Travelle Gaines’ blog on motivation factors within to learn how to better stay consistently motivated.

What will you do to become a better athlete in 2017? How will you step up your game and challenge yourself each and every day? Tweet us @Eastbay and tell us some of the goals you are making for your athletic endeavors in the New Year.

Proving Them All Wrong: Here’s how some of football’s best have conquered their doubters

Proving Them All Wrong: Here’s how some of football’s best have conquered their doubters


Every football player has their doubters. Whether it’s a coach, fan, or rival player, someone has told them that their dreams are too big or impossible. But those words don’t make the gridiron’s best give up–they only make them work harder. Those haters are fuel to the fire. Don’t believe us? Here’s how some of the NFL’s brightest young stars have Conquered Their Can’t. Shout out to our friends at for the content.

Latavius Murray, Oakland RB

“People don’t realize how tall I am… and I’m quicker than you think.”

Chris Harris, Jr., Denver CB

“I went undrafted, and some people told me to quit. But I ended up getting picked up by Broncos, and the rest is history.”

Lamarr Houston, Chicago LB

“When I went to college, everyone thought that would be my last stop because I went from a small town to a big college.”

Todd Gurley, Los Angeles RB

“I know what I can do, what I’m capable of; if I have a dream, I’m going to go accomplish it. But (the haters) add fuel to the fire.”

Myles Jack, Jacksonville LB

“There have been plenty of times when people said ‘You can’t make it’ to me. But at the end of the day, you’ve got to make a decision. You can do whatever you want to do, and be whatever you want to be. It’s all about the effort you put forth. I’m a testament to that. You’ve gotta be up when people are sleeping; you’ve gotta do extra workouts; you just need to do whatever it takes to be what you want to be. No one will just make it happen for you.”

Myles Jack

So now that you’ve heard from some of the game’s best players, tell us about your own #SayICant story in the comments and how you have overcome or are planning on overcoming it. And for a look at this season’s hottest football gear, check out our 2016 Fall Sports Gear Guide.

Training Tips From The Experts At

Training Tips From The Experts At

Training Tips from STACK

This Small Exercise Tweak Will Build Muscle

Sometimes making the smallest changes to your workouts can have a huge impact. One of these tweaks that has been proven to work is Reverse Training. By performing backwards-themed versions of your normal training routine, you can keep things fresh while also highlighting different muscles. Check out what each move looks like.

How to Get More From the Push-Up

Almost everyone incorporates some push-ups in their workouts, but many athletes may not be fully aware of their true benefits. This exercise requires no equipment or set-up time, is very safe, and when performed correctly, can work your entire body. Rick Scarpulla, head coach of powerlifting for the U.S. Military Academy at West Point, has six modifications you can make to get the most out of every push-up.

Sprint Drills For Improved Speed and Conditioning

Speed plays a huge factor in every sport. But in order to become faster than your opponents, you need to focus on exercises that specifically highlight this part of your game. Whether you’re new to speed training or do it all the time, STACK has the perfect sprint drill to help you gain explosiveness and endurance at a rapid pace.

5 Performance Benefits of Pilates

There’s a reason so many elite pro athletes are turning to Pilates during the offseason. It’s well known that conditioning is one of the best ways to build flexibility and durability. Additionally, it’s an incredibly effective way to add power and explosiveness to your game. Discover some of the top Pilates exercises that today’s sport stars swear by.

Prevent These 4 Common Sports Injuries

Improper management of injuries is becoming an issue across all levels of sports. Even with minor injuries like calf strains or tennis elbow, it’s important to take the time for your body to recover fully, or you run the risk of re-injury later on. To help avoid that, here are some keys to treating common injuries the right way.

3 Ways Your Diet Can Help Injuries Heal Faster

Another vital part of recovering from injuries is your nutrition. Eating the proper foods at the right time can have a huge impact on how quickly you get back to full strength. To help you upgrade your meals, here is a nice breakdown of what types of vitamins and ingredients you should look for in your food during the healing process.

Can You Handle the Rocky IV Workout?

Look, training montages in movies are awesome, and it may be impossible to find one better or more inspirational than this epic scene in Rocky IV. But even Sly Stallone himself would probably admit that the workouts are kind of ridiculous. I mean, he’s literally spending most of it in the Russian wilderness as a part-time lumberjack: chopping down trees, sawing logs, and chucking rocks around. Luckily, the training (and movie) buffs over at STACK have broken down each part of the Italian Stallion’s workout, so that you can get his blockbuster muscles in a way that is much more reasonable.