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Tuesday, February 28, 2017
Lemon + Garlic Fresh Artichoke Dip
This post is sponsored by Ocean Mist Farms. On Oscars Sunday, my husband and I were busy diving into today's recipe for Lemon + Garlic Fresh Artichoke Dip. This flavorful vegan dip is served warm and cheesy. It was SO GOOD. And surprisingly easy, btw. But before I get to the recipe... Three things. - Number one, I grew up in Santa Cruz California, just a short drive away from Castroville, the "Artichoke Capitol of the World." We drove by that iconic giant artichoke so many times on our way down to Monterey! - Two, I write a vegan food blog for a living and have published two cookbooks. I cook a lot. Especially with veggies. - Now here comes the crazy part, number three, I have never worked with fresh artichokes in my kitchen. Whaaa? Madness. Like most people, I have used...
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New! Create Meals, Take Photos and Share It All on MyFitnessPal
We all have foods — and meals — that we eat regularly. Maybe you start every morning with an egg sandwich, coffee and a banana. Or you cook spaghetti and meatballs with garlic bread on Thursday nights. Or your favorite afternoon snack is a peanut butter and pickle sandwich with a glass of milk. (Hey, we’re not judging.) Most of us are creatures of habit, and some foods are just better together.
That’s why we at MyFitnessPal have been working hard to make it much easier — and way more seamless — for you to create, edit and save meals. On top of that, you can finally take photos of your meals and share them in the MyFitnessPal newsfeed.
Let’s nibble on the details…
CREATE CUSTOM MEALS
Logging meals is faster with our new custom meal updates.
When you create a custom meal, you’ll get a complete breakdown of the meal’s calories, carbs, protein, fat and micronutrients. Knowing this information will make it easier for you to identify which meals are helping you reach your daily nutrition goals and which meals are falling short.
iOS
Android
These updates are ideal for meal planners because when you know the nutritional breakdown of a meal you’re planning to eat, you can tailor your other meals around it. This ensures that you stay on track to hit your goals.
If you’re new to meal planning, you’ll find some helpful tips in our Beginner’s Guide to Meal Planning.
EDIT & COPY YOUR MEALS
In addition to creating custom meals, now you can easily copy and edit your meals. Think of anything you’d need to edit — meal names, the items in meals, adding or removing certain foods or adjusting serving sizes or number of servings, for example — and you can do it in a snap.
You can also copy custom meals for easy ingredient swaps. Maybe you’re cooking your favorite chili but you’d like to swap beef for turkey. Simply copy the meal, change the protein ingredient and you’re ready to roll.
iOS
Android
ADD MEAL PHOTOS
They say a picture is worth a thousand words — maybe so, and who doesn’t like a photo? Add photos of your meals to create a visual record of what you’ve eaten and find inspiration for your next meal. Reviewing the photos in your meal library is especially helpful when you’re creating a grocery list or meal plan for the upcoming week.
iOS
Android
SHARE YOUR MEALS
The only thing better than eating a delicious meal? Sharing it with others!
Share your custom meals (photos and all) in the MyFitnessPal newsfeed to help your friends decide what to eat. It goes both ways — you might find that your friends give you ideas about how to make your meals even more nutritious and delicious.
iOS
Android
If you come across a friend’s shared meal in your MyFitnessPal newsfeed you can tap the meal to learn more about its nutrition information and see the items in the meal. You can also save a copy of the meal and add it to your own meal list for later.
iOS
Android
Ready to give these new meal updates a try? To get started, click the meals tab when you’re searching for a food or visit the My Recipes, Meals and Foods tab.
These changes are rolling out slowly so don’t worry if you don’t see all of them in the app yet.
Until next time, happy logging!
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How MyFitnessPal Empowered Me to Beat My Eating Disorder
If you’re one of the millions of people worldwide who use MyFitnessPal, you already know it’s a great tool to help you lose weight, eat right, track your diet, exercise and, overall, lead a healthy lifestyle. It did all these things for me. But it also helped me do something far more profound: It empowered me to defeat my eating disorder.
My story isn’t rare: An estimated 30 million Americans battle or have battled some kind of eating disorder at some point in their lives. The statistics are similar in Europe, and it’s a prevalent trend in all developed nations: Studies show they’re on the rise in Asia, too. But numbers don’t tell the story on an individual level — eating disorders are an extremely personal battle. So in honor of National Eating Disorder Awareness Week, I wanted to share my experience in the hopes that can I inspire anyone who might be going through a similar journey to take a step closer to a happier, more positive life.
My journey to fitness started back when I had just turned 20 and moved away from home. Growing up in the Mediterranean island nation of Cyprus, I was always very skinny and lean, but I never really gave it much thought. I loved dancing, moving and participating in all kinds of sports as well as fitness activities — cycling, hiking, inline skating, juggling, you name it. My diet was always very intuitive: I ate when I was hungry and, most of the time, stopped when I was full.
Moving to the United Kingdom for university was a big life change for me psychologically, socially and physically. I went from being outside every day and being physically active to being in a dorm room in a place where I was really unhappy. That’s when my eating habits started to deteriorate, and I started gaining weight. Up until then, I knew nothing about calories, healthy eating or the importance of exercising. It was just something that always came naturally.
“Seeing your daily action in data and numbers makes it easier to understand what’s happening in your body.”
Just like everyone else I know, my weight gain began to have a huge impact on my self-esteem. To assist my weight-loss efforts, I started reading and adopted an “all or nothing” approach where I never allowed myself to have anything that wasn’t healthy or processed in any way. I had very little guidance and was convinced I could do this by myself — after all, how hard could it be?
This quickly turned into an unhealthy obsession with food that I was unable to rid myself of. I became not only preoccupied with my weight loss, but I also was very judgmental of the way other people around me ate — I would give my family a hard time for eating ice cream, cookies or anything I felt was unhealthy. Needless to say, this caused friction and created seriously negative energy with other people when I ate around them. I would think of myself as better or more disciplined than they were, which wasn’t the reality.
It wasn’t long before my poor habits developed into anorexia. I ended up severely underweight, to the point where I stopped menstruating and had to drop out of school in order to recover. Whenever I was able to eat sufficiently, I found myself crossing over to the binge-eating side where I couldn’t control how much or what I ate due to the restrictions I had forced upon myself. I went into a phase where I was very depressed, refused to eat out on social occasions and was tremendously food obsessed. That also brought on an antisocial lifestyle, not to mention the obsession with not eating any unhealthy food.
Two and a half years after severe imbalances and unhappiness, after countless nights of punishing myself for eating something I had eaten that I wasn’t “supposed to eat,” I started working with a nutritionist, who recommended macro counting. I immersed myself in online research in hopes of finding out how it worked and to hear all about what other people who were using it had to say. I instantly saw the potential of macro counting as a way out of my unhealthy eating habits and into a freer way of eating that would help me reach my fitness goals.
For the next few months, I committed myself to learning how to use MyFitnessPal to see if it was something that could help me. I started exploring and learning how to read food labels at all the local supermarkets and buying things that I had never allowed myself to eat. My goal was to get to a point where I felt I could eat all foods with the sense of control and moderation that I had lost sight of completely.
I was shocked when I realized it was working. Whereas eating something as simple as a piece of chocolate previously would have sent me into all kinds of turmoil, it did the opposite: It actually started making me feel more in control and less scared of food around me. Tracking my macros transformed my life, and my relationship with food, with my body and with others around me. It has helped me find the beauty in balance and has allowed me to feel like my journey is something much more enjoyable that doesn’t just involve me restricting myself from things I love or suffering to reach my goals by going overboard.
READ MORE
> 10 Great #TransformationTuesday Successes on Instagram
> Jesse’s 95-Pound Weight-Loss Journey Started with Prom
> Daniel’s Weight-Loss Secret? 2 Pounds Per Week
> 20 More Non-Scale Victories by MyFitnessPal Users
I’ve learned how to eat healthy and that it’s possible to incorporate things that I used to think were taboo — processed, fatty or “unhealthy” foods like ice cream, chocolate bars, even some types of cereal — once in awhile, as long as I did it responsibly. I’m now able to participate in food-centric events like Christmas and family gatherings that I used to dread. I no longer feel like an outcast because of my love and commitment to a fit and healthy body.
MyFitnessPal wasn’t the end-all, be-all cure to my problems, but it was a tremendous tool in helping me realize what kinds of changes I had to make. It worked as a guide to help me better understand that different calories have different qualities and not all calories are created equal, while still helping me focus on a healthy diet. A huge part of the transformation is within you: using critical judgment and dealing with your own feelings of self-worth and self-esteem. But complementing that with seeing your daily action in data and numbers makes it easier to understand what’s happening in your body.
For anyone who is going through a similar journey, know that you’re not alone — you’ve got millions of people who are also battling similar fights, and you’ve also got me in your corner. I send love and light to anyone out there who is going through his or her own fitness journey and is scared or worried. It isn’t about making an overnight change nor is it about going to extremes. It’s about making sustainable changes that better our quality of life every day.
Hear from Aria in her own words in the video below…
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Recipe: Baked Parsnip Fries with Curry-Lime Yogurt Dip
Parsnips are carrots’ forgotten beige cousins. These sweet, starchy root veggies are full of fiber, potassium and vitamin C. Our garlic parsnip fries are topped with Parmesan and a spicy curry lime yogurt dip that will make you forget about fast food.
Baked Garlic Parmesan Parsnip Fries with Spicy Yogurt Dip
Ingredients
- 1 tablespoon canola or olive oil
- 3 cloves garlic, minced
- 2 pounds parsnips, peeled (about 8 medium parsnips)
- 1/2 teaspoon salt
- 1/4 teaspoon coarse black pepper
- 1/4 cup (1 ounce) grated Parmesan cheese
- 1 tablespoon chopped fresh parsley
- 1/2 cup plain low-fat Greek yogurt
- 1 tablespoon fresh lime juice
- 1 teaspoon curry powder
- 1 teaspoon ground cumin
Directions
Preheat oven to 425°F. Line a baking sheet with nonstick foil or parchment; set aside.
Heat oil in a small skillet or saucepan over medium heat. Add garlic, and cook 2–3 minutes. Strain garlic and set aside. Pour oil into a medium bowl.
Cut parsnips into 3 1/2-inch strips about 1/4-inch thick. Add parsnips, salt, and pepper to bowl, tossing to coat. Spread out in a single layer on prepared baking sheet.
Bake 20 minutes, turning once, until golden brown and slightly crisp on the outside and tender on the inside. Remove from baking sheet, and immediately toss with Parmesan cheese, parsley and reserved garlic.
While parsnips bake, stir together yogurt, juice, curry and cumin. Serve immediately, with the parsnips.
Nutrition Information
Serves: 6 | Serving Size: about 1/3 cup fries and 1 1/2 tablespoons sauce
Per serving: Calories: 132; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 4mg; Sodium: 257mg; Carbohydrate: 17g; Dietary Fiber: 21g; Sugar: 8g; Protein: 5g
Nutrition Bonus: Potassium: 663mg; Iron: 2%; Vitamin A: 8%; Vitamin C: 23%; Calcium: 65%
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How to Establish a Healthy Evening Routine
We’ve all been there: After a long day at the office, you pick up takeout on the way home, zone out in front of the TV and fall asleep scrolling through your social media feed. It can happen to the best of us, but the lack of a healthy evening routine can be a serious saboteur when it comes to accomplishing your overall wellness goals.
However, getting into a solid groove while juggling work obligations, family time and a social life is often easier said than done. Incorporate these seven easy tweaks into your daily schedule to establish a positive post-work routine — one that will benefit you for the long term.
1. PREPARE MEALS AHEAD OF TIME
After a stressful day at work, the last thing you want to do is spend hours cooking a healthy, nutritionally balanced gourmet meal — which is exactly what drives so many of us to the calorie-laden takeout menu. Rather than give in to temptation, get the best of both worlds by preparing healthy meals ahead of time. A little meal prep on the weekends will mean avoiding those diet derailers and coming home to a healthy, balanced, microwavable meal.
2. EAT EARLY
Having your meals prepped ahead of time will also help you eat earlier, which is a much healthier alternative to late-night meals. According to the most recent research, it’s best to have the bulk of your daily calories by 3 p.m., and when it comes to your final meal, the earlier you eat, the better. Aim to cut off your calorie intake a few hours before you fall asleep so your body has plenty of time to digest.
3. TAKE YOUR VITAMINS
Taking a multivitamin may seem like take-it-or-leave-it advice, but according to the Environmental Working Group, you’re better off taking it. According to their estimates, almost half of adults aren’t getting enough of vitamins A, C, D and E, calcium and magnesium. To work this health booster into your daily ritual (and nix any nausea that sometimes comes from taking supplements) take your vitamins with your evening meal.
4. SKIP THE NIGHTCAP
As tempting as an after-work cocktail can be, it’s not good for your sleeping habits — that grogginess that comes with a glass of wine is really a false sense of sleepiness. Research shows that alcohol negatively impacts the quality of your sleep, so even if you drift off easier, you won’t get as many restful zzz’s.
5. SCHEDULE SOME ME TIME
If your brain is still buzzing long after you’ve left the office, make time to decompress from the stress of the day. Whether that means listening to a guilty pleasure podcast on your way home, committing to a candlelit yoga class or scheduling regular sunset runs, “me time” is an essential part of a healthy evening groove.
6. DO A DIGITAL DETOX
Aside from the sleep-disrupting stress that accompanies answering emails and scrolling through your newsfeed late into the night, it’s the light from your phone that can really prevent you from getting solid sleep. Your screens — including your TV, phone, tablet and laptop — all emit a frequency of blue light that messes with your body’s melatonin production, which is the chemical responsible for lulling you to sleep. Most experts recommend unplugging an hour before bed, but if you can’t break the habit, at least activate an app or setting on your device that will swap the harsh blue light for a more natural (and bedtime-friendly) reddish hue.
7. GET TO BED
The most important part of your nighttime ritual is actually, you know, getting to bed. Most experts recommend getting seven to eight hours of sleep — a goal that seems nearly impossible to many of us. To work toward it, treat your bedtime with the same level of priority you give your regular workouts. To help keep you accountable, enlist a “bedtime buddy,” who can help you stave off bedtime procrastination the same way your workout buddy makes sure you show up at the gym.
Written by Macaela Mackenzie, a writer based in New York City with a passion for all things active. To see Macaela’s latest work, visit macaelamackenzie.com.
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Monday, February 27, 2017
barre, bubbly and beauty
Hi friends! How are you? Happy Monday! Hope you enjoyed the weekend. What did you do?? Ours was a whirlwind of fun activities and family events.
Friday night, the Pilot and I enjoyed a date night at one of our favorite spots: North.
Our good friends Michele and Dave were in town for the weekend, so went out for drinks. We sat at the bar, and enjoyed wine, cocktails, and alltheappetizers.
Love this girl so much.
(Similar jacket // top <— my current fave // jeans // booties on sale)
A blast from the past: North is located at one of the outdoor malls here, so we wandered into Victoria’s Secret before dinner to check out their cute U of A gear. I recognized the manager immediately, but I didn’t want to say anything to avoid a potential “I don’t know you” type situation. While we were paying for my hoodie, she was like, “Did you work for me years ago?” And I was like, “YES!” and all was right in the world haha. It had been at least 10 years since I’ve seen her back in the Victoria’s Secret days. Crrraaaazzyyyy.
I spent Saturday morning at the Pure Barre studio for a fun barre, bubbly, and beauty event. My friends Vanessa and Brianna (the co-owners) invited me to do a Beautycounter trunk show, and I was so excited to share some Beautycounter love while I’m here.
It was so much fun to share these amazing products at the studio -I made sample sets for whatever anyone wanted to try- and the girls brought mimosa supplies in addition to vegan donuts and muffins. Maple Water also generously sent cases of Maple Water to share with everyone.
It was such a fun event, and thank you so much to the blog friends (HI Sharon and Carrie!) who came to enjoy class and hang out. If you’re in Tucson, definitely check out a class at Pure Barre. It crushed me in the best way possible.
Saturday afternoon, we headed back to the Botanical Gardens per Liv’s request. It took a lot of arm-twisting. 
We checked out the Frida Exhibit again, saw the gorgeous butterflies,
and enjoyed the beautiful weather and scenery.
After the Botanical Gardens, the Pilot went to the gym while the girls and I fell into the gap for spring clothes and swimsuits. They’re going to be mermaid swimsuit twins. I can’t even handle it.
Saturday night was dinner here at home (sole from Sunbasket) and the Wildcats game (we lost. wah.). Sunday morning was lazy and wonderful. We enjoyed breakfast, ran our weekly errands, and I prepped some salads and oats for the week.
Sunday night was an overdue yoga class. It had been a few weeks since I’ve practiced and my hamstrings cried the entire time. Usually I’m thinking about all of the poses I love practicing (dancer’s pose: YES, standing splits: YEAH, crow pose: YESSSSS) but because it’s been a second since my last class, I found myself focusing on the most-dreaded poses. For example, shoulder stand is the death of me. My legs are never perpendicular to the ground, and I feel a ton of tension on my tight neck and shoulders. I also loathe half pigeon. I was legit fidgeting the entire time and begging for it to be over. I figured that it’s similar to acupuncture: the spots you dread are the ones you need the most.
(Photo: Scott Hubbard)
This morning the girls and I are off to play at the park, and I’m excited to get a massage later today (YEAHHHHH).
I hope you have a wonderful morning! What’s going on this week?? What’s a yoga pose you dislike? Last time you got a massage? I can’t even remember the last time, but I do remember it was at the amazing Therapie in OB.
Happy Monday and thanks for stopping by!
xoxo
Gina
PS Happy End of Winter Shape Up! Thank you again so much to everyone who followed along. I’ve extended the giveaway through tonight if you’d still like to enter! I’ll announce the lucky winner in the am.
If you wouldn’t mind taking a short survey here, we would genuinely appreciate your feedback. Newsletter subscribers, you’ll get your March workout calendar in your inbox tomorrow. xo
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Monday Mindfulness: Is the Way You Listen Affecting Your Calm? [Infographic]
For this week’s Monday Mindfulness, we’re going to focus on sound. This mini practice will take you out of your head when you have a lot on your mind or feel overwhelmed, and it’s a great way to build in time for practice throughout your day. Just like the breath, focusing on what you hear is simple to do and immediately accessible. Different sounds are always there — in the distance, close to us and even within our own body. If you’re able to focus on sound with presence and a sense of open curiosity, without judging or evaluating, then the simple act of listening can become a nice source of stress-relieving calm. Follow the simple road map in the infographic below.
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Ingredient of the Week: 10 Nutritious and Delicious Broccoli Recipes
Kale has been the “it” vegetable for years, stealing the thunder from its other cruciferous cousins. But let’s not forget one of original superfoods — broccoli. Both the stalks and florets are edible and nutritious. These treelike veggies are a good source of vitamins C and K, dietary fiber and potassium. Broccoli is versatile and can be eaten raw or roasted, in soups, salads or stir-fries. Make this deep-green powerhouse veggie the star of your next meal with these 10 tasty recipes.
1. BROCCOLI QUESADILLA WITH AVOCADO, GARLIC & DILL | MOUNTAIN MAMA COOKS
These gorgeously green-hued quesadillas are perfect for a quick meal when hunger strikes. Each quesadilla is filled with sautéed broccoli and melted sharp cheddar. The avocado adds a layer of creamy, superfood goodness. Recipe makes 2 servings at 1 quesadilla each.
Nutrition (per serving): Calories: 343; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 9g; Cholesterol: 30mg; Sodium: 294mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 2g; Protein: 13g
2. GARLICKY BROCCOLI “ZOODLES” WITH BACON | MYFITNESSPAL’S RECIPES
An unbelievably simple dish with garlic, olive oil and broccoli, this recipe by Inspiralized showcases the extreme versatility of the spiralizer and what it empowers you to make out of everyday vegetables. Bacon makes this dish all the more mouthwatering and flavorful — without blowing your daily total fat budget. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 194; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 14mg; Sodium: 234mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 10g
3. ULTIMATE SUPERFOOD SALAD | MYFITNESSPAL’S RECIPES
If you could take a multivitamin in food form, why wouldn’t you? This is why you need to try the ultimate superfood salad from The Roasted Root. It is densely packed with vitamins A and C, folate, potassium and fiber. The salad itself is made from kale, red cabbage, bell pepper, carrots, broccoli, walnuts and avocados, tossed with ginger-lemon dressing. Try it as a refreshing entree or serve a smaller portion as a side. Recipe makes 8 servings.
Nutrition (per serving): Calories: 203; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrates: 13g; Dietary Fiber: 6g; Sugars: 3g; Protein: 5g
READ MORE > A LOVE LETTER TO BROCCOLI: WHERE IS THE RESPECT?
4. CHEESY VEGGIE BAKE | MYFITNESSPAL’S RECIPES
Increase any picky eater’s vegetable intake by hiding them in Food Fanatic’s cheesy broccoli-zucchini egg bake! Save time by prepping veggies the night before. Don’t have a spiralizer? Just slice zucchini into thin matchsticks instead, and follow instructions as directed. Recipe makes 8 servings.
Nutrition (per serving): Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g
5. LIGHTENED UP BROCCOLI CHEDDAR TWICE-BAKED POTATOES | FIT FOODIE FINDS
If you are skeptical that twice-baked potatoes can be healthy, think again! While traditional twice-baked potatoes use heavy cream, butter and sour cream, these are filled with broccoli, cheddar, Greek yogurt and milk. Bring these yummy, healthier spuds to your next gathering to share with family and friends. Recipe makes 6 servings.
Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 12mg; Sodium: 256mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 2g; Protein: 8g
6. EASY BROCCOLI-SPINACH RISOTTO | MYFITNESSPAL’S RECIPES
Enjoy a fancy risotto dinner with less fuss using this recipe tweak — bake your risotto! Traditional risotto requires stirring small batches of hot broth into the rice every few minutes, but our baked method creates a similar consistency without extra tending. This vegetarian version comes loaded with broccoli and spinach, but feel free to add your favorite veggies instead. Recipe makes 4 servings at 1 1/4 cup each.
Nutrition (per serving): Calories: 301; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 11mg; Sodium: 676mg; Carbohydrate: 49g; Dietary Fiber: 3g; Sugar: 4g; Protein: 10g
7. SKINNY BAKED BROCCOLI MAC & CHEESE | MYFITNESSPAL’S RECIPES
Now the ultimate comfort food side can be your main entree. Our recipe features Skinnytaste’s healthier spin on traditional mac and cheese. Each satisfying portion is loaded with broccoli florets, whole-wheat pasta and reduced-fat cheddar cheese. You can savor the taste and still get your veggies in to boot! Recipe makes 8 servings at 1 cup each.
Nutrition (per serving): Calories: 322; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 381mg; Total Carbohydrate: 43g; Dietary Fiber: 5g; Sugars: 1g; Protein: 20g
8. CASHEW BEEF WITH BROCCOLI STIR-FRY | MYFITNESSPAL’S RECIPES
Make quick and tasty cashew beef with broccoli stir-fry for dinner courtesy of the “Fiber Up Slim Down” cookbook. Trimmed beef top round and crisp broccoli is cooked in a savory soy sauce base. Serve over brown rice or another whole grain of your choice. Recipe makes 4 servings.
Nutrition (per serving): Calories: 291; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 515mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 4g; Protein: 23g
9. CAPRESE CHICKEN & ROASTED BROCCOLI | MYFITNESSPAL’S RECIPES
Want a low-carb dinner? This simple caprese chicken marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are a yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings at 1/2 chicken breast + 3/4 cup broccoli each.
Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g
10. “LOADED” POTATO SOUP | MYFITNESSPAL’S RECIPES
Turn a childhood favorite, the fully loaded baked potato, into a hearty, warm bowl of soup — all fixings included. Fiber-rich cauliflower makes the soup more filling with less calories. And with both bacon and broccoli, this creamy soup is nutritious and packed with flavor. Recipe makes 4 servings at 1 1/2 cups soup + 1 tablespoon sour cream + 2 tablespoons cheese + 2 heaping tablespoons broccoli + 1 tablespoon bacon each.
Nutrition (per serving): Calories: 231; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 30mg; Sodium: 469mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 4g; Protein: 12g
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9 Heart-Healthy Foods to Add to Your Grocery List
According to the Centers for Disease Control and Prevention, heart disease is the Number 1 cause of death for American adults — accounting for one in every four deaths. With February being National Heart Month, now is the perfect time to focus on beating that statistic. Though genetics can play a role, your diet, blood pressure, LDL (“bad”) cholesterol levels, smoking habits, physical activity and other lifestyle factors all impact your risk for heart disease.
Fortunately, what you eat can make a big difference, and helping your heart can start at the grocery store. To get on the fast track to heart health, add these foods to your shopping cart on your next trip to the supermarket.
1. Oats
Oats and barley are rich in soluble fiber, which may help reduce LDL cholesterol levels, lower blood pressure and decrease your risk for heart disease overall. Enjoy oatmeal for breakfast or blended into a smoothie, and add barley to soup or stew. With plenty of fiber, these whole grains also help you feel satisfied throughout the day.
2. Spinach and Other Leafy Greens
Whether it’s spinach or collards, leafy greens are low in calories to help with weight management and provide calcium, fiber and folate, a nutrient that promotes heart health.
3. Sardines
Packed with omega-3 fatty acids, sardines and other oily fish can help you meet your omega-3 needs. According to research, omega-3s may help reduce the risk of heart disease. The Dietary Guidelines for Americans recommend at least 8 ounces of seafood each week with an emphasis on those that provide omega-3s. Though fresh fish is great when available, sardines, canned or frozen salmon, trout and other fatty fish are an easy and flavorful addition to weeknight meals.
4. Fresh (or Frozen) Berries
From blueberries to raspberries, blackberries and more, fresh or frozen berries are a good source of polyphenols, vitamins and fiber, all of which have been shown in research to help reduce the risk of heart disease. Enjoy berries as a snack, tossed into a smoothie or as a fruity topping for toast or oatmeal.
5. Avocados
Technically a fruit, avocados are trendy for a good reason. Chock full of heart-healthy monounsaturated fats, avocados are the perfect way to add creaminess and healthy indulgence to a variety of dishes from breakfast (avocado toast) to dinner (chili or tacos) — and even dessert (mousse!).
6. Tomatoes
Tomatoes, especially when cooked, are a natural source of lycopene, a compound shown to positively impact blood pressure and blood fats — and, in turn, boost heart health. Use tomato sauce to simmer a hearty chili or as the base for your favorite pasta dishes.
7. Nuts
Almonds, walnuts, pistachios and other nuts contain heart-healthy monounsaturated fats that may help reduce cholesterol levels. Walnuts provide a plant-based source of omega-3 fatty acids that may also contribute heart-healthy benefits. Enjoy nuts as a snack, tossed into salads for crunch or ground into a crunchy coating for baked fish or chicken.
8. Pulses
Beans and lentils are packed with fiber and protein, and they can make an excellent substitute for meat. Swap in legumes for high-fat meats to make burgers or taco filling. Versatile and inexpensive, pulses are delicious any time of day.
9. Mushrooms
With more than 3 grams of fiber and up to 11% of the daily value for potassium per serving, mushrooms offer a heaping helping of potassium, a mineral that helps lower blood pressure. Mushrooms add savory flavor and a meaty texture to plant-based dishes, which may make it easier to cut back on animal protein.
Though these foods are some of the most common and impactful ones, this list is not by any means comprehensive. Add all forms of fruits and vegetables — from apples, grapes and oranges to broccoli, carrots and Brussels sprouts — to your cart. All of these foods supply important nutrients and can help support a healthy heart. Balance it all out with lean protein from fish to chicken.
With this list in hand, think of the many delicious heart-healthy meals you can create.
Written by Marisa Moore, an Atlanta-based registered dietitian nutritionist specializing in food and nutrition communications. Connect with her on Instagram and Twitter and get her recipes and nutrition tips at marisamoore.com.
The post 9 Heart-Healthy Foods to Add to Your Grocery List appeared first on Under Armour.
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