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Sunday, April 30, 2017
Grilled Honey Lime Chicken with Cowboy Caviar [Video] | Recipe
Part bean salad and part salsa dip, cowboy caviar is a vibrant combination of black-eyed peas, corn, tomatoes, onions and avocado. We pour it over grilled chicken, marinated with honey and lime, for a recipe that’s anything but boring. Serve over greens for a low-carb meal or over brown rice for energizing carbs and fiber.
Grilled Honey Lime Chicken with Cowboy Caviar
Ingredients
- 3 1/2 tablespoons lime juice, divided
- 2 tablespoons honey
- 2 teaspoons olive oil
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt, divided
- 4 (5-ounce or 140 grams per breast) boneless, skinless chicken breasts
- 1 (15.5-ounce or 440 grams) can reduced-sodium black-eyed peas, rinsed and drained
- 1/2 cup (80 grams) fresh or frozen and thawed yellow corn, rinsed and drained
- 1 small (90 grams) ripe tomato, coarsely chopped
- 1 small (150 grams) avocado, chopped
- 1/4 medium (30 grams) red onion, chopped
- 2 tablespoons chopped fresh cilantro
- 1/2 teaspoon ground cumin
Directions
Combine 2 tablespoons lime juice, honey, oil, pepper and 1/8 teaspoon salt in a plastic storage bag or shallow container. Add chicken, tossing to coat. Close the bag or cover, and marinate in the refrigerator 15 minutes up to 2 hours.
Meanwhile, make Cowboy Caviar by combining beans, corn, tomato, avocado, onion, cilantro and cumin in a medium bowl. Stir in the remaining 1 1/2 tablespoons lime juice and 1/8 teaspoon salt.
Preheat a grill or grill pan to medium-high. Grill chicken 5 minutes on each side, or until internal temperature reaches 160°F.
Serve each breast with 3/4 cup Cowboy Caviar.
Nutrition Information
Serves: 4 | Serving Size: 1 chicken breast + 3/4 cup Cowboy Caviar
Per serving: Calories: 357; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 82mg; Sodium: 334mg; Carbohydrate: 38g; Dietary Fiber: 9g; Sugar: 13g; Protein: 37g
Nutrition Bonus: Potassium: 806mg; Iron: 27%; Vitamin A: 2%; Vitamin C: 18%; Calcium: 5%
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6 Appetite-Control Strategies that Helped Me Stop Overeating
It can be hard not to overeat. You eat a healthy meal at home, think you’re doing well, then you head out (to almost any destination) and are surrounded by junk food. You get hungry, and pretty soon you’re at the local burger joint, diet forgotten.
Or maybe you stick to the “right” foods, but they’re just so good that you can’t have just one portion. We’ve all been there. That used to be me.
The following six strategies have changed the game for me — now I’m healthier, enjoy my meals more and my appetite is low enough that, if anything, I have to make an effort to eat more.
1. ADD VINEGAR AND CINNAMON TO MEALS TO CONTROL BLOOD SUGAR
Looking to add some flavor to your food and noncaloric drinks? Forget the sugar; there are plenty of spices and flavors that will make your food both tastier and healthier. Vinegar, which has been shown to lower the glycemic index (which means you metabolize the food more slowly), adds acidic flavor to salad dressings, sauces and roasted veggies without a lot of calories.
For sweet-smelling warmth, add cinnamon to everything from coffee and smoothies to chili. Like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine — this keeps you full longer, and helps prevent the post-meal slump.
2. EAT WHEN YOU’RE NOT HUNGRY
When you get really hungry, you overeat. I know, groundbreaking stuff. When you overeat, you feel full, but then your insulin levels spike, causing you to feel tired, then hungry again … so you overeat again.
Instead of trying to resist hunger, beat it to the punch. If you eat when you’re either not hungry or only slightly hungry, you’ll eat less and tend to eat more slowly. Eating less throughout the day is great, but having more energy is certainly a nice bonus, too.
READ MORE > CLEANSES, WHOLE30 & MORE — DEBUNKING THE TRENDS
3. DRINK WATER, NOT LIQUID CALORIES
In addition to tiredness and brain fog, mild dehydration can cause a sensation that’s easily mistaken for hunger. On the other hand, liquid calories such as juices and sodas don’t fill you up, and their rapid digestion causes insulin spikes. So pass on the sweetened drinks and stick with sparkling or still water — you can flavor it with lemon, strawberries or cucumber if you want, but don’t pack your drinks full of calories.
Aim to drink at least three-quarters of a gallon of water a day. Also, be sure to drink a glass about 20 minutes before each meal to take the edge of your appetite.
4. EAT SLOWLY
When you swallow food, there’s a sizable delay before you feel any satiation from it. This delay is usually between 10–30 minutes. Because of this delay, we tend to eat more food than we really need. And the faster we eat, the more we tend to consume, particularly later on in a meal.
The solution: Chew each bite 10 times. Following this simple rule will cause you to eat more slowly, allowing your mind to catch up to your stomach. You’ll also enjoy your food more when you take the time to savor it.
WATCH NOW > ASK A TRAINER: ON LOSING WEIGHT
5. HAVE A SMALL, FLAVORLESS SNACK BETWEEN MEALS
This trick was discovered by the late Seth Roberts: What he did was consume a shot of olive oil or a glass of water with a tiny bit of sugar (an exception to the rule on sugared beverages above) between meals. I prefer a handful of unsalted almonds. Doing this once a day dramatically reduced my appetite — this can be particularly true if you have a lot of weight to lose.
This is one of the weirdest things I’ve ever tried, but it worked for me. The reason this works: It apparently regulates ghrelin, a hunger hormone, by weakening flavor-calorie associations. For this to work, the snack must be bland, and you should consume nothing else but water for at least an hour before and after the snack.
6. TRY THE “FRONT DOOR SNACK TECHNIQUE’
This is one of my favorite body hacks. Knowing that your willpower is reduced when you’re hungry, and there’s more tempting junk food outside the home than in it, you should fill up on healthy food before leaving home. Keep a healthy snack, such as jerky, almonds or kale chips, right next to your front door, and eat some before you leave home. This will cause healthy food to “crowd out” unhealthy food in your diet, and make it much easier to pass on the junk food.
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Saturday, April 29, 2017
Protein-Packed Cottage Cheese Makes a Comeback
Retro it may be, but there’s no need to mess with a classic. My fridge is never without cottage cheese. Some may consider it a throwback to the dieter’s plate at best or the curds and whey that frightened many away at worst. To the haters I say this: cottage cheese is a delicious, lean protein and a versatile low-fat dairy option. Today there are many brands that put flavor first, capable of knocking the canned pineapple ring right off your grandmother’s dieting block. It’s time for cottage cheese to have its due.
Nutritionally, cottage cheese is your friend. One cup has 28 grams of lean protein, more than twice as much as the same amount of plain yogurt. Calorically they’re about the same; cottage cheese has 160 to yogurt’s 150. It also has less sugar: 3 grams compared to yogurt’s 10. Oh, and don’t be fooled into thinking that cottage cheese is only a mealtime pursuit. It, and other casein-based dairy, can also help you catch your ZZZs. Our curdled queen is not without her drawbacks, however: Cottage cheese has a lot of sodium —about twice as much as yogurt — meaning it might not be right for every diet.
READ MORE > A BEGINNER’S GUIDE TO PROTEIN
Cottage cheese has more chew than yogurt, which I think makes it feel less like a slurp and more like a meal. On its own, cottage cheese is sublime. But it cannot be beat with cinnamon and sugar or sprinkled with garlic salt. It also adds creaminess and protein when tossed with fresh tomatoes, cucumbers and black olives, or just about any other combination of salad vegetables. While it is delicious with any sweet, acidic fruit (peaches and pineapples, we’re talking to you!), it is ethereal scooped into the center of half a cantaloupe — a simple dish far more than the sum of its parts.
Big cottage cheese has taken note of yogurt’s portability and flavors, and the market is starting to update this long-lost cousin. If you were forced to eat cottage cheese as a child, know that its flavor, texture and self-identity have come a long way. Small, regional brands like Cowgirl Creamery, Traders Point, Nancy’s, Kalona SuperNatural and Muuna offer delicious, well-crafted and often organic options that taste great. Single-serving cottage cheese containers are not new, but they are looking for more mass appeal in grab ‘n go snacking. Hood offers single-serving containers in flavors like honey and pear or cucumber and dill. Good Culture’s brand offers single cups flavored with kalamata olive or blueberry acai chia.
READ MORE > 12 HEALTHY FOODS THAT FILL YOU UP BEST
In the kitchen, yogurt’s flavor is either sweetened or sour, limiting its play with other foods. But cottage cheese’s wild-by-mild properties make it a cooking ninja, able to play the role of a number of other more high-fat foods. Use it instead of mayonnaise in tuna or egg salad. Try it atop a bagel in place of a cream cheese schmear. Cottage cheese can happily take the place of ricotta, too, drained or as-is, stuffed into pasta, centered into omelets, or stirred into pancakes. Use less butter and sour cream on your baked potato and replace it with — you guessed it — cottage cheese to add some moisture and creaminess. Even cheesecake is a welcome home, as cottage cheese can take the place of the cream cheese in the mix.
No matter how you scoop it, cottage cheese makes a tasty, nutritious mark.
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Quick & Delicious Roasted Carrot Butter
You know everything there is to know about peanut butter and you’ve enjoyed it in all the usual places: spread on toast under jam, on bananas, over crackers, stirred into oatmeal, and off the spoon straight from the jar. But what do you know about carrot butter?
Roasted carrots blended with creamy macadamia nuts and a few extras make a sweet and savory alternative to your typical nut butter. Plus, using carrots adds a little color, flavor and a whole lot of healthy nutrients to your regular old toast routine. Try spreading carrot butter on toast, dolloping it on top of salads, in rice bowls, oatmeal and over spring pastas. You can even serve it with crackers and cheese.
Chances are you already have most of the ingredients you’ll need to make this. Choose the freshest, most crisp, sweet carrots you can find, then roast, blend and enjoy.
Quick & Delicious Roasted Carrot Butter
Makes one 12-ounce jar
Ingredients
- 5–6 large carrots, roasted w/ stems cut off and chopped
- 3/4 cup macadamia nuts (preferably raw) or raw cashews
- 2 tablespoons olive oil, plus more for roasting
- 2 tablespoons maple syrup
- 1/2 teaspoon vanilla extract
- Fine-grain sea salt to taste (roughly 1/2 teaspoon)
Directions
Preheat oven to 350°F degrees. Line a sheet pan with parchment paper and toss the raw carrots with a bit of olive oil. Sprinkle with sea salt and place on the prepared sheet, baking bake until soft with some charred spots. Let cool slightly. You can also do this the night before you make the butter.
Next, puree the macadamia nuts and oil in a food processor or blender until a butter is formed. You’re looking for a nice smooth mixture with no large chunks (a few little ones are OK). This will take longer than you think; be patient. (If you’re using a Vitamix, you can skip this step and puree all the ingredients together once the carrots are done.)
Once the carrots are cooled, toss them in the food processor with the macadamia nut butter. Add maple syrup and vanilla and puree until a smooth, whipped texture is achieved, stopping to scrape down the sides with a knife as necessary. Salt to taste. Allow to cool before serving, and store in an airtight container in the refrigerator for up to one week.
Nutrition Information
Serves: 12 | Serving Size: 2 tablespoons
Per serving: Calories: 102; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 118mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 4g; Protein: 1g
Nutrition Bonus: Potassium: 134mg; Iron: 3%; Vitamin A: 100%; Vitamin C: 3%; Calcium: 2%
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7 Healthy Snacks Under 200 Calories to Make This Weekend
Feeling the mid-afternoon snack attack? Whether you’re rushing to work, squeezing in a workout at the gym or running errands, a simple, wholesome, daytime snack can provide an energy boost between meals. Munch away with these seven healthy and fun snack ideas.
1. KEY LIME PISTACHIO BITES | THE HEALTHY MAVEN
These key lime pistachio bites are a sweet, tangy and nutty snack all rolled into one scrumptious bite. You can make these ahead of time and freeze them for a cool, post-workout snack. Recipe makes 18 servings at 1 bite each.
Nutrition (per serving): Calories: 101; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 72mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 6g; Protein: 3g
2. CURRY & SRIRACHA ROASTED CHICKPEAS | SIMPLE VEGANISTA
Next time your salty snack cravings attack with full force, squash them with these tasty baked chickpeas. They’re a crunchy, satisfying way to pack in plant-based protein and fiber. If you’re not a curry fan, try using rosemary and garlic powder instead. Recipe makes 4 servings.
Nutrition (per serving): Calories: 139; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 796mg; Carbohydrate: 25g; Dietary Fiber: 5g; Sugar: 0g; Protein: 5g
3. BAKED GREEN BEAN FRIES | DAMN DELICIOUS
These green bean fries are baked to crisp perfection with panko and grated Parmesan, and will soon become your new favorite snack. For a simple, spicy dipping sauce, combine a few spoonfuls of Greek yogurt with a drizzle of Sriracha. Recipe makes 6 servings at 1 cup green beans each.
Nutrition (per serving): Calories: 180; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 78mg; Sodium: 306mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 2g; Protein: 9g
4. COCONUT QUINOA HAZELNUT GRANOLA | DIETITIAN DEBBIE DISHES
Roasted hazelnuts, quinoa, cinnamon … what’s not to love about this unique granola recipe? It’s extra tasty when paired with Greek yogurt or almond milk. You can also enjoy it plain by the handful. Portion individual servings in plastic baggies to make on-the-go snacking even easier. Recipe makes 20 servings at 1/4 cup each.
Nutrition (per serving): Calories: 146; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 33mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 7g; Protein: 3g
5. FROZEN YOGURT BARK | MY FUSSY EATER
Falling asleep at your desk? Wake up with refreshing frozen yogurt bark. A crunchy, creamy snack made with seven simple ingredients, snack time couldn’t get easier or cooler! Recipe makes 4 servings.
Nutrition (per serving with 0% plain Greek yogurt): Calories: 142; Total Fat: 3g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 51mg; Carbohydrate: 21g; Dietary Fiber: 1g; Sugar: 15g; Protein: 12g
6. SKILLET-POPPED LENTILS | HEALTHY HAPPY LIFE
Nutty and crispy, these skillet-popped lentils are as loaded with flavor as they are with protein and fiber (15 grams each per serving — double score). Curb mid-afternoon hunger pangs by popping this crisp, savory snack in your mouth. Recipes makes 2 servings at 1/2 recipe each.
Nutrition (per serving): Calories: 210; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 228mg; Carbohydrate: 37g; Dietary Fiber: 15g; Sugar: 3g; Protein: 15g
7. BAKED BANANA CHIPS | THE HONOUR SYSTEM
If overripe bananas are perfuming your counter, but the thought of baking banana bread is too much work, don’t sweat. Bake these scrumptious banana chips using just two ingredients. Recipe makes 2 servings at 1/2 recipe each.
Nutrition (per serving): Calories: 116; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 31g; Dietary Fiber: 3g; Sugar: 16g; Protein: 1g
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Friday, April 28, 2017
Don’t Like to Exercise? Here Are 6 Ways to Motivate
First, I was blown away by your reader comments on the last Better Than Ever post. Thank you for taking the time to read, share your stories and provide tips to help other MFPers! Second, because of your comments, I decided to take this month to provide thought starters for those of you who expressed losing a bit of steam when it comes to starting a workout program or staying on top of your current plan.
Fact: I used to despise working out.
There were points when I literally dreaded exercise; times when I had not only fallen off the wagon, but it backed up and rolled over me.
Regardless of the cause: a new relationship, new job, injury, life — the list goes on. It can be hard to get in the groove.
Initiating a workout regime is pretty daunting. If you’ve never gotten into a routine to begin with, or have fallen off, you know exercise can be awkward, annoying and seemingly unapproachable. It can also be a little embarrassing: How did I let myself get so out of shape … again? Are people judging me?
We’ve all been there. You walk into the gym, and it can be intimidating because everyone looks like they know what the heck they are doing. But, remind yourself: At one point that jacked guy on the rowing machine also didn’t even know where the water fountain was. He had to figure it out and you can, too.
For context, I now exercise religiously — 5–6 times a week — and I actually enjoy it.
Whaaaaat?!
True, I still don’t wake up most days daydreaming about the elliptical machine, but I do dream about that feeling after the workout.
My advice to you is: Instead of putting energy into dreaming up excuses, think about what you love about exercising, and use that for confidence and motivation when your will is running low.
READ MORE > ARE YOU AN ATHLETE?
Here are six go-to motivators (aka why I workout):
1. ENJOYING FELLOWSHIP
Rally a friend (or two) to be your accountabilibuddy and get started. There have been times when I’ve only made it to a workout because I didn’t want to let my friend down. I have two separate groups of Under Armour teammates (that’s UA speak for “coworkers”) who I work out with for support and fun. There’s nothing like taking on a physical challenge to bring you closer together.
I also have some of my funniest life moments because of shared workout experiences, like the time my friend Georgette walked out halfway through a megaformer class, and we found her at a subterranean bar next door drinking tequila (still in gym clothes)!
2. HAVING A SENSE OF ACCOMPLISHMENT
There’s nothing more motivating than seeing progress and accomplishing your goals. It’s gratifying to improve and be able to do more over time. Whether it’s sliding the pin in the weight machine to the heavier weight, bumping up the incline on the treadmill or adding an extra lap around the block after dinner. It’s exciting to see (and feel) your body taking on more. Start by writing down your exercise goals and create realistic milestones to accomplish them.
3. FITTING INTO CLOTHES
If you’ve ever gained or lost weight, you know that getting dressed in the morning can be a struggle (I’ve had sizes 6–16 in my closet at the same time before … sigh). The other day a coworker stopped by my desk and asked me what I was training for because he saw me going pretty hard in the gym. I responded with “I just want to continue to fit into my clothes.” We both laughed out loud, but it’s true! I love food, I love cooking, I love eating — and with all of that comes calories, which is OK as long as I’m strategic. Personally, if I don’t stay on track with my meal logging on MyFitnessPal or I start skipping workouts, I notice the difference pretty fast — my body just rebels against my wardrobe. Quickly.
READ MORE > OK. YOU GAINED WEIGHT. THESE 5 TIPS WILL GET YOU BACK ON TRACK
4. FINDING THE HAPPY PLACE
Studies show that the post-workout high is a real thing. You feel better. You’ll be proud you took the time to invest in yourself. A single workout can help clear your head so you can face whatever is causing stress with a better outlook. I often walk away from a sweat session with my focus reset and a forward-looking perspective.
If I miss a workout, my drive dips, and I’m in a general funk. There have been countless occasions when I’ve laid in bed at night and regretted not finding time for a workout. On the other hand, I have never regretted working out.
In need of some moves? These stress busting stretches are great for a beginner, can increase your flexibility, ease soreness and get you ready to get back in the game (with no equipment required).
5. TREATING YOURSELF
Recognize what motivates you and incorporate it into your reward for hitting an exercise goal. You could treat yourself by trying a new recipe on MFP (I usually make extra and save it for lunch later in the week.) Or reward yourself with a splurge: there have been occasions when thinking about that post-workout burger has fueled me through the workout. A rest day can also be a necessary reward to incorporate into your routine. You’ve got to create time for self-care.
6. BECAUSE YOU CAN
If you’ve overcome an illness, injury or anything that prevented you from working out, you know what it feels like to be unable to push yourself physically — it’s frustrating and can be depressing. But that experience can also give you a greater appreciation for your health and strength. Considering there were years when I spent more days on crutches than my feet (due to knee injuries), I often think about how grateful I am to even have the option to exercise and that’s enough to get me moving.
I know I’m not in the best shape of my life (shoutout to my 17 year-old self), but I’m putting in the effort to improve. And you know what? I feel better than ever about the progress I’ve made and what my body can accomplish. It’s a phenomenal feeling.
So while you might not enjoy working out right now, hopefully these six motivators will help get you on track.
Are you struggling to find a workout routine you can enjoy? Do you genuinely enjoy working out (which is awesome!)? How do you motivate yourself to exercise? What’s your “happy” workout place? Share your tips below! I (along with the rest of the MFP community) look forward to hearing from you!
Better Than Ever
We all strive for wellness and to live better! Every month, this column will bring you advice on how to feel and perform Better Than Ever. Check out tips to improve various aspects of your health: Everything from fitness, nutrition, sleep and recovery. Have a topic you want to hear about? Feel free to reach out here (I’ll be checking the comments!) or on Twitter or Instagram. I look forward to hearing from you!
GEAR UP FOR YOUR NEXT WORKOUT
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10 Doctor-Approved Tips for a Great Night’s Sleep [Infographic]
In celebration of Sleep Awareness Week (April 23–29), MyFitnessPal and Thrive Global collaborated to bring you this science-backed sleep advice.
It’s not the sex, drugs and rock’n’roll that’s going to kill you, Keith Richards is proof of that. Surprisingly, the factor which is going to affect the longevity and quality of your life the most is sleep. That’s right, that thing you try to catch up on. The thing you typically sacrifice first when you have a project that needs to get done. Those precious minutes you decide to keep your eyes open are the same thing that keeps them shut forever. Think I’m being melodramatic?
A new study by Maiken Nedergaard and her colleagues at the University of Rochester illustrates that sleep relaxes the channels in our brain which help ‘wash out’ unwanted waste and proteins. Just as the lymphatic system clears out metabolic waste products from the rest of the body, this system transports waste-laden cerebrospinal fluid (CSF). In the study, it showed channels moving the CSF grew 60% in size while mice slept allowing neurotoxins to be moved out of the brain more quickly and with more efficiency than with less sleep. Here’s why this matters: Many neurological diseases from Alzheimer’s to stroke and dementia are associated with sleep disturbances. The study suggests a lack of sleep plays a role by allowing the byproducts to build up and cause brain damage.
Aside from just feeling better after a good night’s sleep there’s an added bonus: Sleep has been shown to help you shed fat (especially that pudge around the belly), fight off heart disease, maintain a clear mind and optimize every function of your body. Sleep is essential for everyone from the elite athlete to the corporate warrior.
Dr. Emily Kiberd is one of the top chiropractors in midtown Manhattan and founder of the Urban Wellness Clinic. Visit its site for more healthy-sleep tips.
GEAR UP FOR SLEEP
> Athlete Recovery Sleepwear Technology
> Men’s Sleepwear
> Women’s Sleepwear
> All Sleepwear
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Which Is the Best Day of the Week to Weigh Yourself?
You can’t lose weight if you’re not checking in with the scale. There’s no way around that. And it’s a key part of the equation when using MyFitnessPal.
But there is disagreement, even among the experts, about how often to weigh yourself and which day is best. To wit: A 2014 Finnish study concluded that more frequent weigh-ins lead to more successful weight loss; just a year later, a British study concluded there’s no evidence that stepping on a scale daily is better than doing it weekly if you want the number on the scale to decrease. At MyFitnessPal, we have advocated that there’s no one single strategy when it comes to frequency of weigh-ins.
“Because weight changes slowly, you’re unlikely to see much of a change on day-to-day basis,” says Scott Kahan, director of the Washington-based National Center for Weight and Wellness. “For some people, if they don’t see the weight go down, they get very frustrated and give up. You need perspective to understand what is and isn’t reasonable to look for.”
If you do decide once a week is for you, here’s what experts say about which day of the week is best.
MONDAYS: FIND FOCUS FOR THE WEEK
It makes sense: You start the week off with a weigh-in, and know where you stand after what was perhaps a fun-filled weekend. That’s part of the rationale behind why MyFitnessPal’s default setting for weigh-ins is Mondays.
“We tend to go off on weekends a bit, which is fine, but it’s nice to have a check-in to get back to your normal weekly plan,” Kahan says. “It’s not seeing weight [on Monday] that motivates you. It’s the fact that you are paying attention to your weight that is a motivational aspect for rest of week.”
WATCH > FIT TIPS: ON LOSING WEIGHT
At the same time, the fact that most of us tend to loosen the reins (and our belts) from Friday night to the end of Sunday means your weight may be higher on Mondays, and therefore less motivating. If you’re concerned, remember it’s just a number on the scale.
“It’s not the number that matters, it’s how you interpret the number that’s important. It’s a piece of data you are getting,” Kahan says. “Use it as jumping-off point to get back on plan for the week.”
WEDNESDAYS: GET THE BEST READING
According to the 2014 Finnish study referenced earlier, we tend to weigh the most on Sunday evenings and the least on Friday mornings. So some experts say weighing in midweek gives you the most accurate reading.
“We recommend Wednesday because it gives you the most consistent reflection of which direction your weight is going,” says Sofia Rydin-Gray, director of behavioral health at the Duke Diet and Fitness Center in Durham, North Carolina. “On Sundays, we weigh the most because we eat and drink more on the weekend, and by Wednesday, you’ve had a few days to get back on track.”
READ MORE > 5 SIGNS YOUR SCALE IS SABOTAGING YOUR WEIGHT-LOSS QUEST
But if you’re the type to let a weekend of lax eating bleed into Monday and then Tuesday, it may be better to get on the scale Monday to motivate you to get back on track.
FRIDAYS: MAKE THE MOST OF WEEKENDS
Checking your weight before the weekend can help you strategize for it. “If you’ve worked hard during the week, you can see what your progress is and have that to decide if you want to reward yourself a bit and have some splurges on the weekend,” Kahan says. “Or if your weight hasn’t gone down, maybe you decide to go to gym and not go out to eat.”
However, this may not work for everyone, Rydin-Gray cautions: “If you gained a pound, it could make some people feel bad and lead to binge eating [all weekend],” she explains. This “I might as well eat junk” mentality can then snowball — if you tell yourself you’ll start over on Monday, you may never get back on track.
THE BEST DAY TO WEIGH YOURSELF?
It’s simple: Do it on the day to which you can commit.
“Use weigh-ins as a tool to help you stay on track and stay focused on making healthy choices,” recommends Rydin-Gray. “They can be whenever, but do it the same day and same time every week, with the same scale. Every scale is calibrated slightly differently, and your weight can fluctuate several pounds in one day.”
The post Which Is the Best Day of the Week to Weigh Yourself? appeared first on Under Armour.
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Homemade Blueberry Frozen Yogurt | Recipe
Using only four simple ingredients, this refreshing frozen blueberry treat by Healthy Nibbles and Bits will cool you during those relentlessly hot days. Blueberries are not only high in cell-protecting antioxidants, but they are also high in fiber and loaded with vitamins like C and K — talk about nutrient dense! Keep a batch of this chilled dessert in the freezer and defrost for a quick, healthy treat whenever you’re craving something sweet.
Homemade Blueberry Frozen Yogurt
Ingredients
- 2 cups (280 grams) frozen blueberries
- 1/3 cup (76 grams) nonfat Greek yogurt (or any plain yogurt)
- 2 tablespoons maple syrup (or any sweetener)
- 1 1/2 teaspoons lemon juice
Directions
Place all the ingredients in a food processor or blender, and mix until smooth. If you want the frozen yogurt to taste more like sorbet, add a tiny bit more lemon juice.
Serve immediately, with your favorite toppings.
Nutrition Information
Serves: 2 | Serving Size: 1 cup
Per serving: Calories: 147; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 22mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 26g; Protein: 5g
Nutrition Bonus: Potassium: 235mg; Iron: 4%; Vitamin A: 2%; Vitamin C: 26%; Calcium: 5%
The post Homemade Blueberry Frozen Yogurt | Recipe appeared first on Under Armour.
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Yes, Bowling Burns Calories! | This Week in Fitness
Here’s to your health! And here’s to living longer, no matter how you do it. That’s the word in the latest edition of “This Week in Fitness.” Every other week, the Under Armour Connected Fitness editorial team hand-curates the biggest stories, trends and goings-on around the world that aim to motivate you to be the healthiest you — whether you’re running a marathon or going for that perfect game.
That 7-10 Split, Though…
What’s the best sport for burning calories? It’s gotta be running, right? Yes, according to a study by the Mayo Clinic. After calculating caloric burn for 36 different active pursuits, it found that a 160-pound person can burn up to 861 calories by running 8 mph for one hour. But guess what else made the list? Jumping rope, racquetball and even bowling are good enough to torch some calories. Let’s roll!
Running: Catch the Fever, Live Longer
It’s that simple, according to a new study by Iowa State University that claims runners live an average of three years longer than non-runners. And yet another study by MIT suggests running is contagious. So why aren’t you out there yet? Check out MapMyRun’s three easy tips to start running.
… Or Maybe It’s Cycling
If getting on a bike is more your cup of tea, a recent study by Scottish scientists suggests cycling will help you live longer, too — specifically by reducing your risk of heart disease and cancer. Here’s our guide on how to get riding.
WATCH > FIT TIPS: WORK OUT IN THE MORNING
Hot Takes From Boston
It’s been a couple weeks since the Boston Marathon, but the post-race takes are still coming in hot. First start here, with this mesmerizing sped-up video of how spectators are methodically ferried across the race route. Then get your mind blown by this story of a runner who took an extra finisher’s medal for his wife — and then wrote an apology letter.
A Little TLC to Lose Weight
Whole30 is so yesterday (here’s our dietitian’s take on that). How about a new diet trend with a decidedly not-as-zippy name? The TLC Diet is actually meant to keep our cholesterol levels in check, but has some pretty good side benefits for weight loss, including maximizing plant products and low-fat animal protein. Just make sure you’re keeping yourself informed of what’s a trend and what’s actually effective.
Bourdain Says No
We love our food trends here at TWiF, and we love it when Anthony Bourdain endorses them. But what happens when he thumbs his nose at some of our guilty pleasures? The food celebrity and traveling chef stopped by “The Tonight Show” and bashed many of them — in his inimitable way. Check out the clip and brace yourself if you’re a defender of brunch, juice bars and craft cocktails. Looks like we’ll have to find some new trends …
Trendy Food, Coachella Style
Hundreds of thousands love the Coachella Valley Music and Arts Festival, which wrapped last weekend. A lot of people don’t — the heat, the scene and the dozens of hipster indie bands aren’t for everyone. We won’t necessarily endorse the food, either, but it’s definitely a microcosm of food trends gone wild. Check out these seven interesting food trends from Coachella, including Japanese-Mexican hot dogs, waffle pops and matcha cocktails.
READ MORE > STOP! IS YOUR COFFEE A CALORIE BOMB?
Sleep Better with Science… and Toys
Happy Sleep Awareness Week! We started it off with our immersive infographic on how your habits measure up against the world’s, then we went to our friends at Thrive Global for five science-backed methods for a better night’s sleep. How about some help from gadgets? Check out Money magazine’s roundup of snooze-assisting tech, from lamps to headbands.
Spring Clean Your Wardrobe
News flash: Your skinny jeans may be hurting your health. Seriously. Check out this from U.S. News & World Report on how your fashion choices may actually be bad for you.
Goat Yoga — Yes, Really
And finally, we’re not sure how we missed this nugget, which made the rounds this past winter. If your lifelong dream has been to practice yoga alongside goats, you’re in luck: Goat Yoga is a thing in Oregon. And now it’s set to spread to Colorado. (Note we at UA cannot vouch for the safety of your clothing, which goats are known to savor…)
The post Yes, Bowling Burns Calories! | This Week in Fitness appeared first on Under Armour.
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396 Rep Get Fit Challenge Workout
Workout equipment:
Workout type: Challenge
Timer setting: Stopwatch
Repeat 3x:
50 Double unders OR 100 Single unders
10 Elevated push ups
20 Squat jumps
20 Handstand shoulder touches
6 Pistols / leg
10 Dips
10 Leg raises
Bonus: Handstand practice
——————————————————
Leave your time in the comments below.
My time for today’s workout: 14:21
Did you do this workout?
The post 396 Rep Get Fit Challenge Workout appeared first on 12 Minute Athlete.
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Healthy and delicious single serving bone broth soups [3 different flavors]
Hey friends! How’s the week going? Hope that everything is going well for you. We are doing the usual fun rotation of swim lessons, gymnastics, training, playing, errand-ing, you know how it goes. It’s nice to fall into a somewhat routine again, and nice to be back on the meal prep train.
We were a little bit delayed this week, since I didn’t end up prepping until Monday instead of the usual Sunday. Better late than never, right??
(Cooking chicken in the Instant Pot)
We’ve been hit with a cloudy and cooler spell -it’s beautiful!- so I knew that soup had to be somewhere on the menu. I love making a giant batch of soup to last the week, especially because the girls go crazy for it, but usually by day 3, I’m kind of *over* eating the same combo.
The answer:
Create different base combos,
store in the fridge,
and when you’re ready to eat, add hot bone broth,
sprinkle toppings,
and serve.
There’s nothing cozier than curling up on the couch with a mug of veggie, chicken, and herb-packed soup. It’s also kind of exciting to have a different flavor to look forward to each time.
The funny thing about this post is that they aren’t really *recipes*. It’s just like “here are some things that are good with bone broth” but I thought it was exciting because I mostly enjoy bone broth by itself. I love it warmed in a mug, and will occasionally get crazy and add it to Instant Pot dishes and sauces. It never really dawned on me to use it in single-serving soups. You know, use it like BROTH.
I promise I used to be smart, but when I had kids, I birthed my brain. I’m still hoping for it to return.
Chicken and veggie bone broth soup in a jar [3 different flavors]
Farmer’s garden:
Cooked chicken (cut into bite-sized pieces)
Roasted veggies (any combo you love! I did the usual zucchini, onion, carrots, celery, and sweet potato)
Fresh herbs: thyme, rosemary, basil
Wannabe pho:
Thin-sliced, cooked chicken
Rice noodles
Scallions
Toppings (after serving): basil, lime juice, sliced fresh jalapeños, scallions
Chicken tortilla:
Shredded cooked chicken
1 heaping tablespoon of your favorite salsa
Before serving, add tortilla chips and the chicken to the bowl, and top with hot bone broth.
Toppings: avocado, fresh lime juice, cilantro
To make your combos, place as much of each ingredient into each jar or container, then seal and store in the fridge.
When you’re ready to eat:
dump the contents of a jar into your serving bowl,
heat up your bone broth (or regular chicken/veggie stock),
and pour on top. Add any extra seasonings, citrus, veggies or herbs.
Note: It’s fun to play with bone broth flavors, too. I used the Cranberry Sage in the Farmer’s Garden above, Savory Chicken in the chicken tortilla soup, and jalapeño beef in the pho.
These would also be AMAZING for packed work or school lunches. Just bring your jar, your bone broth, and toppings in a separate container. You’re ready to rock and roll.
So tell me, friends: what’s your all-time favorite soup recipe?? Feel free to link away! I always love trying new recipes.
xoxo
Gina
The post Healthy and delicious single serving bone broth soups [3 different flavors] appeared first on The Fitnessista.
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